Tips for Beating the Heat on the Camino Frances
Summer months tend to be the hottest time of year for those walking the Camino de Santiago. During this season, some sections are especially challenging — such as the central stretch of the Camino Frances, which crosses the Burgos Province and the Leon Province — where high temperatures can make things very difficult.
If you don’t take the right precautions before setting off on your pilgrimage, you could face a range of problems such as sunburn, cramps, sunstroke and even heatstroke. To keep these issues from spoiling your Camino experience, today we want to share some practical tips and useful recommendations for future peregrinos who want to enjoy their walk without suffering from the heat.
Hydration is key
It’s essential for pilgrims to drink water every chance they get. Although this is an important rule at any time of year, in summer it becomes an absolute necessity. It’s recommended to drink water roughly every half hour, so a water bottle should become your constant companion on the Camino. Don’t forget to refill it whenever you get the chance, so you don’t run out of water at a critical moment. Keep an eye out for fountains and streams along the way, but make sure the water is safe to drink. Isotonic drinks are also a good supplement, since exercising in the heat causes the loss of mineral salts.
Protect yourself from the sun
When walking, the sun becomes your number one adversary. To avoid its negative effects, it’s advisable to wear light, breathable clothing, preferably in light colours, and to protect your head with a cap or hat. Never forget to apply sunscreen every two to three hours, paying special attention to areas like the back of your neck and your calves, which are often overlooked. Eyes are also sensitive to sunlight, so wear sunglasses whenever possible to protect your vision.
It’s best to avoid the hottest hours of the day
On hot days, it’s best to avoid direct sun exposure during the central hours of the day, when the sun’s rays are strongest. The key here is to get an early start. Try to leave the hostel no later than 7 a.m. so you can finish your stage before temperatures reach extreme levels. One extra tip: if you decide to walk at night, be very careful and bring a torch with you. It’s also preferable to walk in a group or with company, so you don’t get lost and have support if anything unexpected happens along the way.
Plan your rest stops in the shade
Before starting each day, spend some time planning your daily route, looking for shaded areas along the way. This way, you can set up strategic stops in green or sheltered spots that help you cope with the heat.
You should also pay attention to your diet
It’s crucial to avoid heavy meals, but don’t skip eating altogether. Proper nutrition is essential for a successful Camino de Santiago. It’s important to stay hydrated and eat something solid along the way, such as fresh fruit or nuts, which will give you the energy you need to complete the stage. Don’t wait until you’re thirsty or hungry to eat — this helps prevent hitting the wall. On the other hand, remember that walking on a very full stomach isn’t healthy, so the biggest meal of the day should be at the end of the stage. If your day happens to run long, avoid heavy meals and opt for a light snack or dish that lets you recover your strength to keep going.
Foot care is essential
On the Camino de Santiago, feet need special attention, especially in summer or during periods of high heat. The first thing you should do to prevent blisters and chafing is make sure your feet can breathe. This is where socks play a crucial role. We recommend choosing seamless socks made from synthetic materials. And remember, never break in new footwear on the Camino — the more worn-in and comfortable it is, the better.
It’s vital not to push yourself unnecessarily
Remember that you’re not required to complete the kilometres set out for the stage. If you feel you can’t go on because of the heat, or you feel exhausted, it’s better to stop. You can always make up those kilometres later if needed. And if you have several days to complete the route, take your time and enjoy the walk. Keep in mind that the true essence of the Camino lies in the experience, not just in reaching the destination.
Don’t carry unnecessary weight
Combining physical activity with heat can drain your energy faster. For this reason, it’s even more important to avoid carrying heavy loads. Bringing a cap, three t-shirts, two pairs of trousers and three changes of underwear will be more than enough. If you’d like to walk lighter, keep in mind that Correos offers the Paq Mochila service, which lets you transport your luggage from one place to stay to the next, so your belongings will be waiting for you at the end of each stage without having to carry extra weight. That way, all you need to carry is the bare minimum: water, sunscreen and a snack.
We hope these tips are helpful if you decide to walk the Camino during the hot summer months. If you’d rather avoid the effects of extreme heat, try choosing milder times of year, such as spring or autumn, and pick routes that aren’t as hot.
