Walking tips to embrace our Scottish Summer

In Scotland, we often experience more than one season in a day, even during summer. With the right preparation, you can keep on stepping no matter the weather.

You know yourself best. It is important to consider your own health, wellbeing and capabilities when walking in warm weather.

Here are our 12 top tips to make your summer walks more enjoyable.

It’s important to drink plenty of water before, during and after walking or wheeling in warm weather. Drink little and frequently rather than waiting until you are thirsty.

Pack at least one water bottle in your bag. Plan routes that pass by water fountains, shops, or cafés where you can refill.

Apply sunscreen to exposed skin, especially your face, head, ears, and neck. Be sure to apply sun cream to vulnerable areas (face, head, ears and neck). Reapply it regularly and for children, use stronger protection and apply more frequently.

Consider using a hat and light neck covering. On sunny days opt for shaded areas where possible.

Wear light, loose and breathable layers to keep you cool and give sun protection. Light-coloured clothing also helps to reflect rather than absorb heat.

Wear a hat to protect your head, ears and neck and UV protection sunglasses to protect your eyes. Some clothing offers UV protection and insect repellent finishes.

If you need to remove clothing, apply sunscreen to protect exposed skin.

The right footwear can enhance your gait (the pattern and way you move) and keep you comfy. Choose footwear which keeps your feet ventilated, cushioned and protected when walking.

Summer sandals and light trainers can be ideal for short, local walks. For nature trails, greenspaces and some urban areas, consider sturdier footwear. Walking shoes, trainers or light walking boots can help you protect and support your feet on hard or uneven surfaces.

Even your choice of socks can also to help manage the heat!

Research before you set out. Choose routes with shade, rest and water stops.

Incorporate green spaces into your route – walking through parks and woodlands provides natural cooling. Share your planned route with someone if you’re heading to remote areas. Apps such as What3Words are useful.

Pause your walk to prevent overheating and fatigue. Even on short walks, a five-minute break in the shade can refresh you.

Choose a route with benches, local services and shaded spots. Use breaks to rehydrate and apply sunscreen. Why not enjoy a snack or admire the view?

Scots are no stranger to insects. Warm temperatures encourage flies, wasps, bees and in some locations, midges and ticks.

It is a good idea to wear appropriate clothing and consider using insect repellent. After walking in woodlands or moorlands, check yourself, companions, and pets for ticks. Remove any ticks promptly with a proper tick removal tool.

Scottish weather is famously unpredictable. So have a backup plan.

You could pack a light waterproof layer or compact umbrella. Get to know your public transport options along your route. Apps like Traveline Scotland can help you find transport home if weather turns poor.

Walking and navigation apps can help you explore your options.

You may prefer to walk in company, especially if you are new to walking. Summer is perfect for social walking. Invite friends, family, or colleagues to join you. Alternatively, connect with one of Scotland’s many Health Walk groups.

We all have varying tolerances to and enjoyment of heat. Where possible, you can choose to walk at cooler periods of the day such as the early morning, or evening. Walking and wheeling at these times of the day can also be quieter.

Check regularly on people walking with you, especially children and older adults. A gentle reminder to use sunscreen, drink and rest can go a long way. You could also look out for signs of heat related illnesses.

Include four-legged friends, too. Bring water and a portable bowl for dogs and let them rest in shaded areas.

If walking or wheeling in local parks, greenspaces or nature trails, adopt a “leave no trace” mindset.

Be alert for fire risks during dry spells. Take all litter home with you. Report access problems to your local Access Officer to help maintain Scotland’s beautiful walking routes for everyone.

With these tips you can embrace summer walks with confidence.

If longer walks are for you, our partner Ramblers Scotland have tips for longer distance and trail walking.

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