My thermometer recorded this morning’s low at 36 degrees; no, I haven’t transposed the numbers. Four degrees above freezing on July 30, I wasn’t amused. Though cold fronts are a bummer, there is a way to cope: layers. Our mothers always told us to dress in layers in the winter, and the same philosophy applies to being outdoors in the summer as well.

Whether backpacking, biking, hiking or just having a picnic, wearing layers can keep you warm when it’s cool and allow you to shed as the temperature climbs. I always start out with a tanktop as my base layer, then pull on a long-sleeved T-shirt. If it’s still chilly, I wear a jacket or hooded sweatshirt over the top of that. The sweatshirt can be tied around my waist or lashed to my pack; the T-shirt is usually small enough to fit inside the pack. When dressing in layers, you can keep the different articles of clothing lightweight. No need for a bulky coat, just a couple layers of lighter-weight material will do a better job of keeping warm without overheating.

For those variable-weather days, I also like hiking pants with zip-off legs, which convert from pants into shorts in seconds. If I’m hiking, I also keep a disposable rain poncho and extra socks in my pack. Remember that wet socks can give you blisters, so switching to a dry pair after being soaked in a rainstorm is a smart idea. Lastly, for those really chilly mornings, a beanie and gloves feel good and help you warm up faster.

In these hottest days of summer, it’s a good time to think about that most essential element: water. On nearly every hike I take, I notice people short on water, adults and children alike. Not only do people bring inadequate water for themselves, but also for their kids. Being thirsty is miserable; kids will remember that experience the next time their parents want to go hiking and they’ll balk. Aside from that, it’s dangerous.

Losing two quarts of body fluid without replacing it can reduce the body’s efficiency by 25 percent. Symptoms of dehydration are: dizziness, fatigue, a slowing pace, headache, fever, emotional upheaval, slurred speech, confusion, and sleepiness. A loss of 25 percent of the body’s fluid can be fatal, so taking enough water is not a joke.

On a hot day, the average person can lose up to two or three quarts of water per day; increased activity and higher temperatures can increase that amount. Being smaller, children lose less and require less water; however, that doesn’t mean a 12-ounce bottle of water will cut it.

So how much is enough? First of all, it depends on how long you’re hiking. I usually take two or three quarts for any hike longer than an hour. Yes, that means I usually have extra water, which is the point; I’d rather have extra that I can use to water my plants when I get home rather than run out and be thirsty on the trail. My daughter has a hydration pack that holds 64 ounces of water, or two quarts. We can always pack an extra bottle in our pack if we need to, or clip one to our belt loops, too. We don’t do this for an afternoon hike, but if I were taking a long hike through the Black Elk Wilderness, I would.

Finally, it’s important to be well-hydrated before you leave on your hike. This will ensure that the water you take lasts through the hike. This is especially important for children who may quickly feel thirsty when they begin strenuous activity. Making the outdoors fun means having the necessities of food and water available so everyone has a good, safe experience.

One of my favorite hikes in the Black Hills is also the most quiet, okay, deserted, which is why I love it. Maybe you’ve never heard of Hell Canyon, and if so, you’re not alone. I have never arrived at the trailhead with more than one other car in the parking lot. Since the trail is a loop, there’s a good chance that you won’t see anyone ahead or behind you even if they are on the trail at the same time. It’s fantastic.

Another reason I enjoy Hell Canyon is that its scenery is unlike most other trails; it’s in the Jasper Burn area west of Custer. Now some folks may be thinking, “I don’t want to hike in a burn area, it’s ugly.” They’d be wrong. The blackened, dead trees add an almost xeric feeling to the hike, and open up the view. Most of the hike is very out in the open, not shaded like many other Black Hills trails. Furthermore, with the trees gone, wildflowers flourish. This is the best trail I’ve found for wildflowers; even now, in mid-July there were many blooming. I’m still kicking myself for not getting out there two or three weeks ago when the wild roses must have been extravagant.

Hell Canyon Trail Number 32 is located about 14 miles west of Custer on Highway 16, past Jewel Cave. The trail is a 5.3 mile loop, and is moderately strenuous at the beginning. You’ll climb for about the first hour, depending on how fast you hike, then the trail levels out for awhile. For the return, you’ll descend to the canyon bottom, which is very level. For this leg of the hike, long pants are a good idea in the summer as the trail goes through tall grass and bushes, prime tick habitat. The whole trip takes 2 - 4 hours; my daughter and I hiked it yesterday in 2.5 hours, with several stops for flower photos.

First of all, I should apologize for how lax I’ve been in writing. With the rain and cool (or cold!) weather at the beginning of the summer, I was sticking pretty close to home. When the weather warmed up, I lived behind my mower trying to keep up with the grass. Which is looking shaggy again as I write this; more mowing is definitely in my immediate future.

Okay, on to my topic. In today’s Rapid City Journal, an article reports that South Dakota’s obesity rate has climbed to 26.9 percent. Over one-fourth of adults in this state are obese. Obese, not just overweight. This is frightening. Why is this number rising?

I have a few thoughts about the reasons. First of all, childhood obesity has been rising for several years now, eventually, those obese kids grow up to be obese adults. Plus, due to a reduction in activity and a plethora of fast and processed foods, more adults who weren’t obese in their youth are becoming so as they age. Parents who are sedentary, overweight with poor nutrition often raise children with the same problems.

But wait, what about all those athletic kids with obese parents? Those children aren’t overweight, they’re athletes. True enought, sports during childhood and adolescence can help keep young people fit; however, unhealthy family lifestyles can catch up with them after they stop playing sports. Think back to people who were very fit when they played high school basketball or football and then packed on the pounds in college. Most students who play sports in middle school and high school don’t play at the college level, and their fitness decreases dramatically when they stop training. While sports are important for a variety of reasons, they don’t necessarily lower adult obesity.

If we are to lower adult and childhood obesity, we can’t rely on soccer practice do it for us. American obesity is becoming an epidemic that we have to fight with lifestyle changes. We need to get off our collective couches. Spend more time outdoors: go for a walk, take a bike ride, go hiking, take the kids fishing, just get outside. And skip the Big Mac.