Spring hiking: how to enjoy the mountains if you have hay fever

For many hiking enthusiasts, spring is one of the best times of year to get out into the countryside.

Temperatures are mild, the days are getting longer and the countryside is bursting with colour. However, this season also coincides with the period when pollen levels in the air are at their highest, which can pose an added challenge for those who suffer from seasonal allergies.

Even so, having a pollen allergy doesn’t mean you have to give up hiking. With careful route planning, choosing the right time of day and using the appropriate equipment, it is possible to continue enjoying the mountains or the countryside during spring.

Why allergies increase in spring

Spring allergies are mainly caused by the release of pollen from various plants, trees and grasses. This pollen is dispersed in the air and can cause symptoms such as sneezing, itchy eyes, a blocked nose or fatigue in sensitive individuals.

In natural environments, particularly in rural or mid-mountain areas, pollen concentrations can be higher at certain times of the day. Factors such as wind, temperature and humidity directly influence the amount of pollen present in the air.

Therefore, when hiking in spring, it is important to take into account not only the difficulty or length of the route, but also the vegetation and environmental conditions.

Choosing the right type of route

One of the most important ways to reduce exposure to pollen is to choose the right type of route.

In spring, the following environments are generally more comfortable for people with allergies:

Coastal routes

Proximity to the sea usually results in lower pollen concentrations in the air thanks to the sea breeze. Coastal paths or routes near the coast can be a good option.

Mid- or high-altitude mountain areas

At higher altitudes, the flowering season is usually delayed, so pollen concentrations may be lower than in valleys or agricultural areas.

Greenways and open trails

Wide, well-ventilated routes tend to accumulate less pollen than narrow paths surrounded by vegetation.

Conversely, during the peak of spring, it is advisable to exercise a little more caution on routes that cross extensive meadows, agricultural areas or grasslands, as these are usually areas with higher pollen levels.

Choosing the best time of day

Pollen concentrations in the air do not remain constant throughout the day. Typically, the highest levels are recorded in the early morning and on warm, dry days.

For those with allergies, it is usually best to:

• Go for a walk in the late afternoon.
• Make the most of the days following rain, when pollen levels in the air are temporarily lower.
• Avoid days with strong winds, as these help to disperse pollen.

Planning your schedule carefully can make a big difference to your comfort during the walk.

Useful equipment to reduce exposure

Although there is no specific equipment to completely avoid pollen, certain items can help minimise direct contact with allergens during your activity.

Wrap-around sunglasses

These protect your eyes from the wind and reduce the amount of pollen that can come into contact with the surface of the eye, one of the most common sources of discomfort.

Cap or visor

As well as protecting from the sun, this helps prevent pollen from accumulating in your hair and subsequently falling onto your face.

Buff or lightweight neck warmer

At specific times when it is windy or there is a high concentration of pollen, this can serve as a partial barrier when breathing.

A well-organised rucksack

It is advisable to always carry:

• enough water
• handkerchiefs or wipes
• spare glasses if you wear contact lenses
• your usual allergy medication prescribed by your doctor

These small items can help you manage your symptoms better during the activity.

Small habits that make a big difference

As well as planning your route and equipment, there are some simple habits that can reduce your exposure to pollen during a day’s hiking.

Once the activity is over, it is advisable to:

• change your clothes when you get home,
• take a shower or wash your face and hands,
• wash the clothes worn on the walk, as they may have accumulated pollen particles.

It is also a good idea to avoid touching your eyes or nose with your hands whilst walking, especially if you have been in contact with vegetation.

Spring remains a great time for walking

Despite the discomfort that seasonal allergies can cause, spring remains one of the most pleasant seasons for hiking. The landscapes are at their most vibrant and temperatures are usually ideal for walking for hours on end.

With proper planning, by choosing the right surroundings and making use of a few simple resources, it is perfectly possible to continue enjoying the great outdoors even during the pollen season.

The key lies in adapting our outings slightly to the seasonal conditions and always listening to our bodies. In this way, spring can continue to be synonymous with walks, nature and new experiences along the way.