October 24, 2025 | 08:07 pm
TEMPO.CO, Jakarta - One of the problems that hikers are susceptible to is hypothermia. Several factors can cause a below-normal body temperature, including exposure to cold temperatures and extreme weather, as well as insufficient protection.
Tom Milne, a mountain guide and wilderness EMT from Remote Medical International, emphasized the importance of knowing how to prevent, identify hypothermia, and provide care.
"Mild hypothermia is a discomfort, but it’s dangerous in that it can progress rapidly. Left untreated, it can be lead to shock and it can be fatal," he wrote in the Washington Trails Association.
Some causes of hypothermia are inadequate protection from exposure to cold weather, lack of proper hydration and nutrition, and improper planning for specific conditions.
How to Prevent Hypothermia
Here is a guide to preventing hypothermia.
1. Preparation is the best defense
As mentioned earlier, hypothermia is triggered by inadequate clothing. It is best to avoid cotton clothing. Choose synthetic or wool clothing, merino wool layers, or fleece that remains warm even when damp. Wear layered clothing, a base layer that absorbs sweat, a mid-layer for insulation, and an outer layer for weather resistance.
2. Rest management
Taking short breaks in sheltered areas, such as behind large rocks or in tents, can prevent heat loss. Make sure to eat and drink at each rest stop and stick to a schedule. Eating high-calorie snacks like nuts or chocolate during breaks also helps maintain body temperature.
3. Recognizing early signs of hypothermia
Hikers should understand the early symptoms of hypothermia, starting from initial signs, or the so-called "umbles": stumbling (stumbles), incoherent speech (mumbles), vague complaining (grumbles), or clumsiness (fumbles). The body temperature in the early stage of mild hypothermia usually remains above 32-33 degrees Celsius. Without treatment, it could progress to a serious phase with temperatures below 32 degrees Celsius. This is indicated by cessation of shivering, poor coordination, and even odd behavior such as paradoxical undressing, removing clothing because of feeling hot.
4. Immediate treatment
If mild hypothermia is detected, seek shelter from the wind and rain immediately. "Replace wet base layers with dry ones, add insulating clothing layers, and exercise in short bursts to generate heat," Milne advised. Provide warm drinks and high-energy food. In severe cases, the priority is protecting the patient from the elements and carefully warming their body, as they are vulnerable to heart complications. In Indonesia, hikers often carry a lightweight sleeping bag or bivy sack as emergency backup, an idea also recommended by Backpacker for winter hiking.
5. Planning ahead
Check the weather forecast before climbing the mountain. In addition to a sleeping bag, also bring a sleeping pad or thermal mat. Include a lightweight emergency blanket that is effective in retaining heat. If climbing in a group, ensure that everyone knows the signs of hypothermia and is prepared to act quickly.
Hypothermia may be a silent threat, but with smart preparation, it can be prevented. As Milne said, "Always remember that for the hiker, prevention is your first line of defense against hypothermia." Before conquering the next peak, make sure your backpack is filled with the necessary equipment and knowledge. The mountain awaits—but only those who are prepared will reach its summit.
Putri Az Zahra Suherman
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