Hiking With a Cold: When to Stay Home + Tips
Are you wondering if you can go out hiking with a cold? You’re in the right place!
It can be really frustrating to come down with a sickness right before you are scheduled to head out on the hiking trail.
As someone who seemingly has a cold all winter long, I totally understand the frustrations, and I too want to get out hiking even when I’m sick!
In this post, I’m going to give you some things to think about before heading out when you’re sick, as well as some of the benefits and risks.
Disclaimer: I am not a doctor. Please go to your doctor for real medical advice, as this is not real medical advice!
Can You Still Go Hiking With a Cold?
If you’re trying to decide the answer to the question, can you hike with a cold, you’ll be happy to know the answer is yes, but only with caution.
When you’re sick, your body is already working hard to battle the bug and exercise can put more stress on your immune system.
Getting out and going for long hikes and exposing yourself to more germs or varying weather conditions might even worsen your symptoms.
However, getting outside for short, easy hikes can actually be really good for you, as long as your symptoms are all above the neck.
Experts at the Mayo Clinic have advised that minor symptoms ‘above the neck’ like runny nose, sneezing, and nose congestion are okay for exercising with.
Here are a few times that you should not go for a day hike with a cold.
- You’re feeling excessively tired
- Your symptoms are below the neck
- You have a fever
- You have the flu or something worse than a common cold
- You feel lightheaded or dizzy
- You can’t keep anything down
- Your coughing is intense, painful, or nonstop
- When your body is telling you ‘no’
You should also opt for a shorter hike that doesn’t have much elevation change to help ensure your body can recover properly.
A time when you’re sick is not the time to push yourself to scale a mountain or go for a personal record on your favorite trail.
Getting fresh air when you’re sick can help you feel better and help to get you out of the air where the bacteria and viruses are living.
I’ve gone hiking many times while I’ve had a cold, and as long as I take it easy, I’ve always been fine. But you have to know to listen to your own body!
You need to use caution, pay attention to your symptoms, and if your body says that it’s time to turn around, listen to yourself.
In my experience, the most important part of hiking when sick is listening to your body. If your symptoms worsen, it’s time to call it a day.
Is it Good to Hike When You Have a Cold?
Hiking while sick isn’t really going to do any harm unless you push yourself too far.
Getting outside in the fresh air can be really good for you when you’re sick, and even when you aren’t.
It can also feel really nice to move your body after being tired and cooped up in the house for a few days with an illness.
But, you need to pay attention to where your symptoms are at and how intense they are before heading out.
Symptoms like a runny nose, sore throat, or nasal congestion are typically fine for hiking with, as long as they aren’t too severe.
If you have other symptoms below the neck like chest congestion or a stomachache, you should stay home and recover.
Listen to your body and know when it’s time to call it quits.
Risks of Hiking With a Cold
Although getting exercise while sick can be helpful, there are also risks that can come along with it that you should be watchful for.
Your Sickness Could Get Worse
One thing that you definitely don’t want to happen is for your sickness to get worse than it was when you started the day.
By being outside in the elements and putting more strain on your body, you could see worsening symptoms.
This is one reason why it’s so important to only get out on the trail with symptoms that are ‘above the neck.’
And if you feel your symptoms getting worse, that’s your cue to turn around and head back home!
You Might Become Uncomfortable
Something that has happened to me while hiking with a cold is becoming uncomfortable while I’m out on the trail.
The day has started with me feeling better, but then once I’ve begun the day hike, I’ve started to feel sick again and have had to turn around.
It’s like a false sense of hope, which can be very frustrating and something that you’ll need to look out for when hiking.
Risk of Getting Others Sick
Of course another negative and risk is that you might get other people sick if you find yourself on a busy trail.
Being around other people can spread your germs, so be sure to choose a trail that isn’t busy and that allows you to stay away from others.
Benefits of Hiking While Sick
There are some risks associated with hiking while sick, but there are also some benefits that can be good for you.
Exercise Can Help You Feel Better
If you’ve ever spent an entire day laying in bed while you’re sick, then you might know how nice it feels to finally stand up and get some movement in.
A short, easy hike can do wonders for you if you’ve spent quite a few hours laid up in bed!
Getting to stretch your legs and move around a bit can really help wake you up and help you get back into the swing of things, especially at the tail end of a sickness.
Fresh Air is Beneficial to Sickness
If you’ve ever been sick and then gone outside, then you may know what the feeling of getting fresh air can do for you.
I always tend to feel better when I get some fresh air while sick, even if that just means stepping outside to get the mail.
But getting out hiking and breathing in that fresh forest air can really help, plus it lets you have a constant flow of fresh, clean air, rather than being cooped up in the same stale air in your home.
Might Take Your Mind Off the Sickness
One of the reasons that I like to keep myself busy when I have a cold is because it helps take my mind off of how I’m feeling.
So if I’m feeling well enough to get up and walk around, going for a day hike can sometimes take my mind off of my stuffy nose.
You should listen to your body though, and sometimes it is best for you to rest. So always be aware of your body’s cues!
Tips for Hiking When Sick
Below are some of the top tips that I’ve learned for hiking with a cold over the years. I hope they can help you too!
Know Your Limits
It’s crucial to know your limits when you’re on the trail while sick.
While mild cold symptoms might seem manageable, if you aren’t used to exercising while sick, you might have more trouble.
You need to know your body and what it can handle, as well as how your body can handle exercise when sick.
I personally know that I can get kind of dizzy if I exercise for too long while sick, so I need to limit myself before I get to that point.
Assess Yourself
It’s also very important to assess yourself before you leave, and while you’re hiking.
If you feel any sort of dizziness, lightheadedness, or nausea, you shouldn’t head out on the trail and you should recover first.
You also should stay home if any of your symptoms are below the neck, such as chest congestion or a stomachache.
While you’re on the trail, keep an eye on your symptoms and again, know your limits.
Stick to Smaller Hikes
I typically choose shorter trails when I’m hiking while sick, since it helps make sure that I don’t push myself too far.
Last year while living in Washington, I went out on a 6-mile trail while I had a runny nose and sore throat. I ended up feeling even worse when I got back.
So I really recommend choosing shorter and easier hikes when you’re battling a cold or sickness.
Avoid Exessive Elevation Changes
When you already have a lot of pressure built up in your sinuses due to sickness, it’s not a great idea to climb a lot of elevation.
When you’re going hiking in the mountains, try to stick to shorter trails with minimal elevation gain to avoid more pressure being built up in your head.
Choose ones that are lower to the ground and are pretty flat.
Pay Attention to Your Symptoms
It’s very important while you’re on the trail to pay attention to your symptoms and make sure that they don’t get worse.
When I’m hiking with a cold, I typically pay attention to things like my throat, head, and nose.
If those start to hurt or feel pressure, I will usually call it a day and turn around- even if that means turning back early. You don’t want your hiking to turn dangerous.
Stay Hydrated and Energized
Another way to help ensure that you stay healthy and get better faster is to keep yourself hydrated and energized.
Pack plenty of water to drink, it’s typically recommended to have 1/2 liter of water for every 1 hour of hiking.
Also, be sure to have plenty of nutritious hiking snacks, and even a meal if you plan to be on the trail at mealtime.
Keep Yourself Warm
Being sick and then going outside in cold weather isn’t any good for you, so be sure to stay warm while you’re outside.
Use layers that you can take off if you get too warm, or have an extra jacket in case you get too cold.
Staying warm will help you get better faster and avoid getting even more sick.
Take Plenty of Breaks
Taking even more breaks than you normally do is going to be a must when you’re battling a head cold or sickness.
Be sure to stop and rest, drink water, and energize with snacks or hiking lunches.
This might mean that you take longer than normal to finish the hike, and that’s more than okay!
Stay Away From Crowded Trails
Even though you’ll be outside, no one wants to be around someone who’s sick, so be sure to stay away from crowded trails.
As someone who gets sick really easily, I speak for all of us in saying that if you’re sick, stay away from the rest of us!
Now that’s not to say that you can’t get outside, it just means that you should stay on less busy trails.
FAQs About Backpacking With a Cold
Should I Hike if I Have a Cough?
If you have just a slight cough, it’s okay to hike. But if you have a hacking cough or one that is uncomfortable, avoid hiking.
Can I Go for a Walk in the Cold if I Have a Cold?
Yes, but just stay bundled up. The fresh air can help you feel better.
Can I Hike With a Sore Throat?
It’s generally okay to go hiking with a sore throat since the symptoms are above the neck, according to Mayo Clinic. But always use caution and don’t go if your throat hurts badly.
Can I Climb a Mountain With a Cold?
While you can, it’s not recommended to push yourself so far as to climb a mountain while sick. Save that for a time when you’re healthy.
Wrap-Up: Hiking With a Cold
Something that always helps me feel better when I’m sick is getting outside and enjoying some fresh air, and hiking with a cold is what can do that for me.
Although there are some important things to listen to, such as only going when it’s a head cold and not symptoms below the neck, it can feel nice to get outside while battling a cold.
I hope that this post has helped you decide whether getting out will be good for you or not.
