Hiking with Hay Fever: How to Enjoy Spring Adventures with Allergies
As the snow melts and trails reopen, spring invites us outside—but for many outdoor lovers, it also brings sneezing fits, itchy eyes and congestion. Seasonal allergies can make hiking, camping and paddling feel miserable, but with the right strategies, they don’t have to. As someone with hay fever, I’ve found practical ways to manage symptoms without missing out on adventure.
In this article, I’ll share effective tips—like choosing the best times to hit the trails, packing essential allergy-friendly gear and simple habits that can make a big difference.
Understanding Seasonal Allergies
As with any challenge, understanding the obstacle is the first step toward overcoming it. Each spring, the air fills with allergens and airborne irritants. Pollen is a major culprit, along with mold spores. Hay fever, or seasonal allergic rhinitis, occurs when the immune system overreacts to these airborne triggers.
Should you find yourself suffering from such symptoms as those outlined in the above links (sneezing, nasal congestion, itchy eyes, runny nose), it would be wise to consult your doctor and consider testing by an allergist. I found this invaluable in managing my allergies, having reacted to tree, grass and weed pollen.
By April, tree pollen is one of the biggest offenders in much of Canada, with some regions seeing activity as early as late winter. Birch trees are particularly notorious, but oak, maple, elm, cedar, poplar and ash can also cause significant discomfort. For allergy sufferers, spending time in the forest can be challenging—after all, forests have been known to contain a few trees.
Grass pollen peaks later in spring and summer but can start triggering symptoms as early as April. Common allergenic grasses include timothy grass, Kentucky bluegrass, Bermuda grass and ryegrass.
Besides pollen, mold spores, often lingering from last year’s fallen leaves, thrive in damp areas exposed by melting snow and spring rain. The wind can easily carry these spores, turning outdoor air into a trigger for some.
Whether hiking, running or just taking a leisurely walk, these invisible irritants are hard to escape. Additionally, exercise increases your breathing rate, exposing you to even more allergens. Since pollen counts peak in the morning and on dry, windy days, it’s best to plan outdoor activities accordingly. I’d recommend checking out this pollen calendar from Kleenex, which provides a general guide to pollen levels by season. For location-specific forecasts, resources like Aerobiology Research or The Weather Network’s allergy tracker can be useful.
Prevention and Management
So, how can we navigate seasonal allergies while still enjoying the outdoors? When the Great Outdoors calls, plan ahead. Beyond understanding your triggers, having a management strategy is key.
First, research your destination and check the local forecast for pollen counts, as avoiding peak times can help minimize exposure. Typically, counts are worse in the mornings (between 5 a.m. and 10 a.m.), so you may want to plan for the afternoon instead. If pollen is a major trigger, consider timing your activities during or after rainfall, when counts tend to be lower. Cooler weather also helps, as pollen levels drop. If conditions are particularly bad, you may want to postpone your excursion. This, of course, depends on the activity—hiking through dense vegetation may differ from a kayak on open water. To minimize exposure, choose trails with less vegetation, especially avoiding grassy or weedy areas.
Personally, I find taking a non-drowsy, over-the-counter antihistamine before heading out helps keep symptoms at bay. According to Mayo Clinic, for congestion, some people use nasal sprays or decongestants as needed. Saline spray and eye drops are also handy for soothing irritated eyes. Be sure to consult your doctor or allergist to determine which medications are right for you.
WebMD finds that keeping your hands clean and avoiding touching your face while outdoors is crucial—rubbing your eyes can cause further irritation. It’s also helpful to familiarize yourself with the appearance of plants that trigger allergies, so you can avoid unintentional contact.
Finally, staying hydrated is always important, so don’t forget to bring your full water bottle, especially while hiking.
Gear and Clothing Tips
Allergy-friendly gear should be used. Wearing a bandana or neck gaiter over your nose can reduce pollen inhalation. Alternatively, an N95 mask with a pollen filter can significantly reduce exposure. When my allergy-prone relatives or I hike or do yard work in areas with airborne irritants, these masks prove incredibly effective. We’re all used to masks thanks to the pandemic. While the thought of masking up again may be irritating, the actual irritants are far worse.
As for clothing, lightweight, long-sleeved shirts and full-length pants can offer protection—shielding your skin from pollen while keeping you cool. Opt for moisture-wicking fabrics for added comfort. Think of it like a suit of armor. To keep pollen out of your hair, wear a wide-brimmed hat or cap, which also doubles as UV protection. Sunglasses or goggles shield your eyes from airborne allergens, reducing irritation. For extra protection, gloves can prevent direct skin contact with allergens when handling gear or plants.
If you’re hiking in the rain, be sure to wear waterproof gear. As mentioned before, this is an ideal time to get outdoors if you suffer from allergies. Wet as it may be, the relief might just have you singing in the rain. Rain jackets, waterproof windbreakers and ponchos are good in addition to the proper footwear.
For camping, choose a breathable, water-resistant tent to keep pollen and mold spores out while allowing ventilation. Use a sleeping bag liner to keep allergens off your sleeping bag—it’s easy to wash and helps maintain a cleaner space. A microfiber towel or wet wipes can help remove pollen from exposed skin. Airtight plastic bags are great for storing worn clothes and preventing pollen from spreading inside your tent.
Post-Hike Care
Following your time outside, it’s best to shower or at least change your clothes immediately. This reduces pollen exposure and prevents allergens from getting into your tent, vehicle or house.
If you get back late, don’t put off washing off the pollen. Tired as you may be, you don’t want to go to bed with allergens on your skin, as this can worsen symptoms.
Drink plenty of water as this helps to flush allergens from your system and can reduce irritation. When getting cleaned up, I like to use facial cleansers such as Cetaphil’s Gentle Skin Cleanser, which is dermatologist-approved for sensitive skin to further help wash away any pollen residue.
Spending time outdoors after a long, bleak winter offers countless benefits—both psychologically and physically. I, for one, believe the beauty and renewal of this season are well worth the effort. By taking the right precautions, using proper gear and planning ahead, you can make the most of spring without letting allergies hold you back.
