1. Water - Carry plain water and some form of electrolyte replacement. Keep in mind, only the Bright Angel and North Kaibab Trails have potable water spigots and these may be out of service due to time of year or maintenance issues.

2. Salty snacks and high energy food - Salty foods such as pretzels, crackers, and chips, are preferred in order to balance water intake during the hot summer season. Stop and eat often. Consume twice as much as you normally would.
3. First Aid Kit - Common canyon items include: hand sanitizer, bandaids, ace wrap, antibiotic ointment, and blister care.
4. Map - While many trails are well-marked, maps are helpful tools.
5. Sturdy Footwear – Use broken-in hiking boots or trail shoes with good traction to navigate rocky, steep, and uneven terrain.
6. Flashlight/Spare Batteries - Don't rely on your cell phone as a light source! Carry a flashlight and spare batteries that will allow you to hike out during the cool hours of the day.
7. Cooling Mechanisms - spray water bottles, bandanas, and towels are portable and a way to cool off your body after leaving a water source.
8. Sun protection layers/Hat/Sunscreen - to keep the sun off you and protect your skin.
9. Whistle and/or Signal Mirror - for emergency use.
10. Waterproof Clothing - poncho or jacket; especially useful during monsoon season (mid-July to early September).

Hiking in the Grand Canyon offers unique challenges due to the combination of ambient temperature, elevation, and the physical demands of the terrain. To ensure an enjoyable and safe hike, it's important to properly manage hydration and nutrition.

Stay Hydrated and Energized
As you hike, especially uphill in the direct sunlight, it's crucial to drink fluids regularly. In hot, dry conditions, sweat evaporates quickly, so you may not notice how much water you're losing. Keep an eye out for salt rings on your clothes as a sign of fluid loss. To stay on top of your hydration, drink small amounts of water consistently throughout the hike. In addition, make sure to replenish electrolytes by consuming salty snacks, as this helps maintain balance in your body.

Fuel Your Body for the Journey
Hiking in the Grand Canyon can be demanding, so be sure to eat enough to fuel your body. Eating regular snacks, including a mix of carbs, protein, and electrolytes, will help maintain energy levels. Drink and eat even if you're not feeling thirsty or hungry—your body may not always signal when it's time to refuel. Balancing hydration and nutrition is key to avoiding fatigue and ensuring your body functions at its best.

By staying proactive with hydration, nutrition, and rest, you'll help ensure a more enjoyable and rewarding experience on the trails.

Even if you are eating and drinking correctly you still need to avoid hiking in direct sunlight during the hottest part of the day. Sun temperatures are 15F to 20F (9C-11C) degrees hotter than posted shade temperatures. And keep in mind, the farther into the canyon you go the hotter it gets!

Plan your day so you are not hiking between the hours of 10am and 4pm. Take a break near shade and water to avoid the worst heat of day. Enjoy a predawn start and a late afternoon finish. Experienced desert hikers know that the timing of their hike is the most important factor in avoiding hazards. Most of the people who need emergency medical help in the canyon due to heat illness are hiking between 10 a.m. and 4 p.m.

Average SHADE Temperatures at Phantom Ranch (provided by National Weather Service-Flagstaff)

KEEP YOURSELF SOAKING WET TO STAY COOL.

One of the most effective ways to keep your body temperature in check while hiking in the Grand Canyon is by staying soaking wet. The intense heat, especially in the inner canyon, can rapidly increase your core body temperature, so it's essential to use every opportunity to cool down. Whenever you're near water—whether it’s a creek or water station—take the time to soak your clothing and body.

Wear clothing that holds water well (cotton is great in the desert!), and if possible, wear a hat or bandana that you can soak frequently. This is a simple yet effective way to stay cool and energized throughout the day. When hiking in the canyon, where temperatures can soar, take every opportunity to get wet as this will make your hike far more comfortable. By the end of the day, you'll feel the difference as your body stays cooler and more refreshed.

Remember, staying soaking wet isn’t just about feeling better—it’s a critical tool to help you maintain your energy levels and avoid heat exhaustion, so don’t overlook this simple yet vital cooling strategy!

WATCH OUT FOR THESE HEALTH HAZARDS!

HEAT EXHAUSTION - The result of dehydration due to intense sweating. Hikers can lose one or two quarts (liters) of water per hour. Rangers at Phantom Ranch and Havasupai Gardens treat many cases of heat exhaustion each day in summer.

Symptoms: pale face, nausea, vomiting, cool and moist skin, headache, cramps.

Treatment: drink water with electrolytes, eat high-energy foods (with fats and sugars), rest in the shade for 30-45 minutes, and cool the body by getting wet.

HEAT STROKE - A life-threatening emergency where the body's heat regulating mechanisms become overwhelmed by a combination of internal heat production and environmental demands. Your body loses its ability to cool itself. Grand Canyon has two to three cases of heatstroke a year. Untreated heat exhaustion can lead to heatstroke.

Symptoms: flushed face, dry skin, weak and rapid pulse, high core body temperature, confusion, poor judgment or inability to cope, unconsciousness, seizures.

Treatment: the heatstroke victim must be cooled immediately! Continuously pour water on the victim's head and torso, fan to create an evaporative cooling effect. Immerse the victim in cold water if possible. Move the 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.

HYPONATREMIA (water intoxication) - An illness that mimics the early symptoms of heat exhaustion. It is the result of low sodium in the blood caused by drinking too much water and losing too much salt through sweating.

Symptoms: nausea, vomiting, altered mental states, confusion, frequent urination. The victim may appear intoxicated. In extreme cases seizures may occur.

Treatment: have the victim eat salty foods, slowly drink sports drinks with electrolytes, and rest in the shade. If mental alertness decreases, seek immediate help!