5 tips to avoid heat stroke on your fly fishing adventure

5 Tips to Avoid Heat Stroke on a Fly Fishing Adventure

Summer fly fishing in Alberta is spectacular – picture casting to big trout under bright blue skies. But those sunny days and high temperatures can sneak up on you. Whether you’re floating down the Bow River or hiking into a backcountry stream, fly fishing in summer heat requires some extra precautions to keep your body and mind in the game.

1. Stay Hydrated and Drink Often

It sounds obvious, but the number one defense against heat-related illness is hydration. You lose a lot of fluid casting and rowing under the sun, and if you're not drinking water regularly, your body can’t cool itself. Guides: remind your clients to sip throughout the day—not just at lunch. Clients: bring a refillable water bottle and use it. Drink water early and often—even before you feel thirsty.

2. Dress for the Sun: UPF Clothing and Gear

A custom UPF 50+ hooded sunshirt from Fly Fishing Bow River Outfitters keeps the sun off on a summer float trip. One of the best ways to beat the heat is to wear the right clothing. Long sleeves may seem counterintuitive in the heat, but breathable, light-colored fabrics with built-in sun protection are your best friend. A buff, wide-brimmed hat, and polarized sunglasses complete the setup. And if you haven’t tried our custom UPF 50 hooded sunshirts—now’s the time. They’re designed by guides, for guides and clients alike.

3. Slather on the Sunscreen (and Reapply)

Even with great sun shirts and hats, any exposed skin needs sunscreen – and plenty of it. Sunburn isn’t just a minor annoyance; it actually affects your body’s ability to cool itself. Use a broad-spectrum SPF 30 or higher and reapply every two hours. Don’t forget your ears, neck, and hands—especially if you’re rowing or stripping line all day.

4. Take a Midday Break and Pace Yourself

When the summer sun is directly overhead, it’s time to dial things back. The sun’s rays are strongest in the middle of the day (roughly 10am to 4pm), so consider planning your trip to start early or fish into the evening. Take shady bank breaks or pause for a cold drink in the truck. A slower pace not only conserves energy—it also keeps you more alert and responsive to fishy windows.

5. Know the Signs and Look Out for Each Other

Guides and anglers are a team on the water, and part of that teamwork is watching for signs of heat stress in yourself and others. Heat illness often starts subtly—headache, dizziness, confusion, nausea. Don’t ignore these signs. Speak up early, find shade, and cool down. Bring an extra towel or cooling bandana. For guides: check in with your guests, especially if they’re older or new to long days in the sun.

Conclusion

A fly fishing adventure on a gorgeous summer day should be about making great memories – not recovering from heat stroke. By staying hydrated, dressing smart, using sun protection, pacing your day, and practicing good guide/client teamwork, you’ll stay safe and focused on what matters most—chasing trout and enjoying the river.

Sources

• Tim Allard, Bass Pro Shops 1Source
• Randy Zellers, Arkansas Game & Fish Commission
• North 40 Outfitters
• Mayo Clinic Health System
• Latti Associates
• Anderson’s Lodge
• U.S. Dermatology Partners