Grand Canyon National Park Hiking Safety Guide

-SPONSORED LINKS- Grand Canyon Lodging Grand Canyon Maps Grand Canyon Hotels Grand Canyon Camping Grand Canyon Tours Grand Canyon Vacations  Arizona Weather

Sponsored National Park Search

Grand Canyon hiking is very different from most other backpacking experiences. You will be going downhill at the beginning of your trip when your pack is heaviest; this contributes to blisters and knee and ankle injuries. Even without injury, hikers often develop the "Kaibab Shuffle," an awkward gait that results from sore, inflamed muscles and tendons. Be prepared. Carry a first aid kit that includes materials for blister prevention and treatment, a supportive elastic wrap and, with your doctor's consent, prescription or over the counter medication to reduce inflammation and pain. Pack as light as is reasonable and consider using a hiking stick (crosscountry ski poles work well for this purpose).

If you can talk while you are walking, you are walking the perfect speed.

When you huff and puff, your legs, your digestive system, your whole body does not get enough oxygen to function efficiently. Your energy reserves get used up very quickly with this type of metabolism (anaerobic - without enough oxygen), and it creates a lot of waste products. These waste products make your legs feel heavy and make you feel sick. Walking uphill at a pace that allows you to be able to walk and talk will help guarantee that your legs and your body are getting the oxygen that they need to function efficiently (aerobically - with enough oxygen). Because your body will generate fewer of these metabolic waste products, you will be better able to enjoy your hike, and you will feel much better when you reach its end. It may seem like you are walking too slow, but at an aerobic pace (sometimes baby sized steps when the trail is steep) your energy reserves will last many times longer, and you will get there feeling well.

While many hikers have experience in the mountains, the inner canyon is a desert. The hot, dry environment and the hiker's exertion combine to complicate the effects of fatigue. During the summer season when inner canyon temperatures routinely exceed 100° F / 40° C, dehydration is common and can lead to heat exhaustion.

Early symptoms of heat exhaustion are minimal or no urination, loss of appetite, and loss of thirst. These symptoms can quickly progress to extreme fatigue, headache, fainting, nausea, and vomiting. While this condition is best prevented by resting, eating, and drinking during one's hike, a hiker can slowly recover by following this same advice once symptoms develop. Full recovery, however, can take days. It is not advisable to hike during mid day heat. Always carry a flashlight so that hiking after dark is a reasonable alternative.

More serious illnesses associated with desert hiking are water intoxication and heat stroke. Water intoxication (hyponatremia) is an illness that mimics the early symptoms of heat exhaustion, except that urination is frequent, a higher volume than normal, and clear. If left untreated, advanced symptoms include behavioral changes, diarrhea, and unconsciousness; these symptoms often require hospitalization. Water intoxication can occur when a person drinks excessive amounts of water and eats very little or not at all, creating an electrolyte imbalance. To prevent and treat early stages of water intoxication, eat! Consider using one of the many electrolyte drink mixes, such as Gatorade to supplement your water supply.

Heat stroke is a life threatening emergency which can occur when a person hikes through the mid day heat of an inner canyon summer without taking the time to rest and cool their body. Early symptoms include unusual or illogical behavior, elevated temperature, flushed appearance, and weak, rapid pulse. The condition can rapidly progress to unconsciousness, seizures, and death.

The heat stroke victim must be cooled immediately! Continuously pour water on victim's head and torso, fan to create an evaporative cooling effect, move victim to shade, and remove excessive clothing. The victim needs evacuation to a hospital. Someone should go for help while attempts to cool the victim continue.

It is far better to prevent this situation: avoid the mid day sun and cool off in shade and inner canyon creeks.

NOTE: Due to extreme cold water temperatures and swift currents, DO NOT attempt to swim in the Colorado River.

Use your water supply to wet your hat and shirt during your hike. Avoid direct exposure of your head and torso to the sun.

Hypothermia

Hypothermia can also develop on an inner canyon trip, particularly if a hiker is fatigued. While hypothermia is most often a concern during the winter season, it can occur at almost any time of year at rim elevations. Night time temperatures at rim elevations can drop below 50° F / 10° C, even in summer. Hypothermia can occur at such temperatures, especially when a hiker is also experiencing wet, windy conditions.

Symptoms include uncontrollable shivering, poor muscle control, and careless or illogical behavior.

To prevent hypothermia, wear wind and water resistant outer clothing and synthetics capable of wicking moisture away from your skin. It is important to eat high energy foods and drink warm fluids to increase your body's resistance to the effects of cool temperatures. Snow may be present at higher elevations from September through May. Crampons are recommended for icy trail conditions.

During the summer, travel as light as possible. The heaviest items in your pack should be your food and water. Bring a small spray bottle for self cooling. Hiking sticks can take some of the stress off your legs. Wear well fitting and broken in lightweight hiking boots. Bring a change of socks, a lightweight rain jacket or poncho, and a lightweight jacket to keep you warm near the canyon rim. Bring a small lightweight flashlight and a change of batteries and bulb. Wear sunscreen, sunglasses, and a hat. Bring a map, compass, signal mirror, moleskin, and water purification tablets (as a backup). Stay on the trail and never shortcut switchbacks. Human fecal waste should be buried under 6 to 8 inches of mineral soil and the toilet paper carried out of the canyon in plastic bags. All trash (including biodegradable) needs to be carried out of the canyon. As a courtesy, give uphill hikers the right of way.

Rest Often. Find shade, sit down, prop your legs up, and take a 10 minute break at least once every hour.

Go Slow. If you can carry on a conversation, you are hiking at the right pace. If you find yourself out of breath, your legs and digestive system are not getting enough oxygen. Lack of oxygen may cause fatigue, heavy legs, and exhaustion

Your body spends an enormous amount of energy (good calories) keeping you cool in the heat. Eating is your most important defense against exhaustion and water intoxication.

Food plays an important role in keeping your body cool:

• Eat twice as much as you normally do.
• Eat before, during and after you hike.
• Eat before you are hungry.
• The body's cooling system needs adequate water. Drink appropriate amounts of water, electrolyte supplements are helpful. At the same time do not over drink. Monitor you urine output.

• Urination frequency = once every 2 to 3 hours
• Urine amount = full urination

  Monitor color:
  

• Clear/light = too much water
  
• Dark = not enough water

Hiking in the Canyon, everyone sweats around .5 to 1 quart of water and electrolytes every hour they walk in the heat.

This fluid/electrolyte loss can even exceed 2 quarts per hour if you hike uphill in the direct sunlight, and during the hottest time of the day. Because inner canyon air is so dry and hot, sweat evaporates instantly making is loss almost imperceptible. This evaporation allows our bodies to lose heat and keep cool. Do not wait until you start feeling thirsty to start replacing these fluids and electrolytes. By the time you feel thirsty, you are already dehydrated. Even this mild level of dehydration can make you approximately 10% to 20% less efficient, and this makes hiking a lot less fun. The more dehydrated you become, the less efficient your body becomes at walking and cooling. Each year, inner canyon Rangers treat thousands of hikers for heat related illnesses.

Your body can only absorb about 1 quart of fluid per hour, so drink .5 to 1 quart of some type of electrolyte replacement drink each and every hour that you are hiking in the heat. Carry your water bottle in your hand and drink small amounts often. The average adult should drink approximately 4 quarts of electrolyte replacement drink for every 8 hours spent hiking in the heat.

Remember: Try to at least double your normal intake of food to help meet your energy and electrolyte needs.

Wait for the shade! Walk uphill in the shade! If you hike uphill in the sunshine, you will suffer.

Even if you are eating and drinking correctly you still need to avoid hiking in direct sun light. Sun Temperatures are 15° F to 20° F / 9° C - 11° C higher than the posted shade temperatures.

Plan your hike so you are not hiking on the trail between the hours of 10:00 am and 4:00 pm

Soak down your cotton clothing (hat and tee shirts) at every water source opportunity.

Hike Wet!

You will overheat if you hike uphill in direct sunshine. You will use up a lot of your energy trying to stay cool. You will sweat out much more water and electrolytes hiking in the sunshine, and your risk of heat related illness will increase dramatically.

Take a break near shade and water between the hours of around 10:00 am until 4:00 pm to avoid the worst heat of day.

Enjoy a predawn start and a late afternoon finish.

Always bring a lightweight flashlight to give yourself the option of hiking out after dark in the event that illness, injury, or enjoyment should slow you down.

If you must hike uphill in the sunshine, keep yourself soaking wet and stay cool.

This is one of the best things that you can do for yourself. Whenever you are near water, make sure that you wet (actually soak) yourself down. If you hike while soaking wet - you will stay reasonably cool. This will make a wonderful difference in how well you feel, especially at the end of the day!

Hike Smart

Hiking in the Grand Canyon during the summer months presents unique hazards, the result of extreme heat and some of the steepest and most rugged terrain on Earth. Every year, scores of unprepared hikers, lured by initially easy downhill hiking, experience severe illness, injury and death from hiking in the canyon. Consequently, for both public and employee safety, the National Park Service urges SPECIAL CAUTION for all hikers during the summer months. The park seeks your voluntary compliance with the hiking guidelines listed below. However, individuals creating a hazardous condition for themselves or others through unsafe hiking practices are subject to citation and/or arrest.

OVERNIGHT BACKPACKERS should begin their trip, daily changes of camp, and return hike to the rim, before 7:00 am or after 4:00 pm. Be aware that efforts to assist you may be delayed during the summer months due to limited staff, the number of rescue calls, employee safety requirements, and limited helicopter flying capability during periods of extreme heat.

For your safety, plan your trip to avoid hiking in the hottest part of the day.

While many hikers have experience in the mountains, the inner canyon is a desert. The hot, dry environment and the hiker's exertion combine to complicate the effects of fatigue. During the summer season when inner canyon temperatures routinely exceed 100°F / 40°C, dehydration is common and can lead to heat exhaustion. More serious illnesses associated with desert hiking are hyponatremia, heatstroke, and hypothermia: the hazardous H's!

Heat Exhaustion - Is the result of dehydration due to intense sweating. Hikers can lose one or two liters of water per hour. Symptoms are pale face, nausea, cool and moist skin, headache, and cramps. To treat, drink water, eat high energy foods, rest in the shade, and cool the body.

Hyponatrmia (water intoxication) - Is an illness that mimics the early symptoms of heat exhaustion. It is the result of low sodium in the blood, which is caused by drinking too much water and losing body salt through sweating. Symptoms are nausea, vomiting, altered mental states, and frequent urination. To treat, have the victim eat salty foods. If mental alertness decreases, seek immediate help!

Heatstroke - Is a life threatening emergency where the body's heat regulating mechanisms become overwhelmed by a combination of internal heat production and environmental demands. Symptoms include flushed face, dry skin, weak and rapid pulse, high body temperature, poor judgement or inability to cope, and unconsciousness. The heatstroke victim must be cooled immediately! Continuously pour water on victim's head and torso, fan to create an evaporative cooling effect, move victim to shade, and remove excess clothing. The victim needs evacuation to a hospital. Someone should go for help while attempts to cool the victim continue.

Hypothermia - Is life threatening emergency that can occur in any season. The body cannot keep itself warm, due to exhaustion and exposure to cold, wet, windy weather. Symptoms are uncontrolled shivering, poor muscle control, and careless attitude. To treat, put on dry clothing, drink warm liquids, warm victim by body contact with another person, protect from wind, rain, and cold. Avoid hypothermia by checking at Canyon View Information Plaza or Backcountry Information Center for latest weather and trail conditions, taking layered clothing for protection against cold and wet weather, eating frequently, replacing fluids and electrolytes by drinking before feeling thirsty, and avoiding exposure to wet weather.

Plan your trip to allow 1/3 the time to hike down and 2/3 the time to hike up. Hikes longer than 3 miles round trip should begin before 7:00 am or after 4:00 pm. Carry a flashlight so that hiking after dark is possible. Hike uphill when the canyon has shade and avoid hiking during the hottest part of the day, between 10:00 am and 4:00 pm. It is critical to replace electrolytes by eating and drinking frequently while hiking. To replace electrolytes, two quarts of electrolyte replacement fluid (sports drink) is minimum, and one gallon is recommended for every 8 hours of hot weather hiking. Eat nutritious snacks high in carbohydrates (grains, crackers, fruits, non fat energy bars) every 20 to 30 minutes. Stay cool by soaking your hat and shirt in water sources and resting in the shade. Avoid direct exposure of your head and torso to the sun. Go slowly, and take frequent breaks wherever shade is found. Note: Due to extreme cold water and swift currents, DO NOT attempt to swim in the Colorado River.

Equipment