There’s a specific kind of worry women often carry into the outdoors—a quiet, constant awareness that something as small as a tick can change everything. If you’ve ever paused on the trail to brush your sleeve, stopped to check your ankle, or felt a spike of anxiety after walking through tall grass, you’re not alone. For many women, this isn’t imagined fear. It’s lived experience, shaped by stories from friends, by the growing number of Lyme disease cases, and by the public journey of women like Bella Hadid, who has openly shared her long, painful struggle with chronic Lyme.

Her story resonated deeply because it echoed what so many women feel but rarely talk about: the vulnerability of loving the outdoors while knowing that one bite can lead to years of unexplained symptoms, exhaustion, inflammation, or neurological challenges. Lyme disease is complex and often misunderstood, and women—who already face higher rates of autoimmune disorders—tend to feel the impact more intensely.

This guide is here to give you peace of mind, not fear. With the right knowledge, clothing, checks, and habits, you can dramatically reduce your risk while still enjoying the forests, campsites, and trails you love. You don’t have to avoid nature—you just have to understand how to move within it.

Why Women Are Often More Concerned About Ticks

Women frequently report higher anxiety around ticks and Lyme disease. Part of it is cultural—women are typically more aware of health risks. But a lot of it is biological too:

• Women have higher rates of autoimmune disorders, which can make chronic Lyme symptoms more intense.
• Women often internalize or are dismissed during medical evaluations, leading to later diagnoses.
• Women’s clothing choices (shorts, cropped tops, sports bras) sometimes leave more skin exposed on hot hikes.
• Women tend to hike and camp more cautiously and want gear that feels protective without feeling restrictive.

Where Lyme Disease Is Most Common in the United States

According to the CDC and EPA, Lyme disease is heavily concentrated in specific regions, and reported cases have been increasing for decades. High-risk states consistently include:

Northeast

• Maine
• New Hampshire
• Vermont
• Massachusetts
• Connecticut
• Rhode Island
• New York
• New Jersey

Mid-Atlantic

• Pennsylvania
• Maryland
• Virginia
• Delaware
• Washington D.C.

Upper Midwest

• Wisconsin
• Minnesota
• Michigan (parts)

Smaller but growing pockets exist in:

• Northern California
• Oregon
• North Carolina
• Tennessee

These patterns are shifting as climate and habitat change, but the Northeast + Midwest remain the central zones of tick activity.

What Actually Protects You From Ticks (Science-Backed)

Let’s make this simple: you can dramatically lower your risk with three core strategies:

1. Clothing (your #1 protection)

Ticks crawl upward. They grab onto fabric and slowly look for skin. The more barriers you provide, the safer you are.

2. Behavior on the trail

Where you walk matters. Brush, tall grass, and leaf litter are prime tick habitats.

3. Post-hike protocol

Your shower, clothing washing, and tick-check routine are powerful prevention tools.

Clothing: Your First and Most Reliable Line of Defense

Good clothing—especially long sleeves and long pants—makes all the difference. And the truth is: you don’t have to be uncomfortable or overheated to stay protected. Lightweight merino base layers solve this problem beautifully. They’re breathable, comfortable in heat, and create a soft barrier between your skin and anything on the trail.

What to Wear to Reduce Tick Exposure

• Long sleeves (lightweight merino) instead of short sleeves
• Long pants instead of shorts
• Light-colored clothing so ticks are easier to spot
• Pants tucked into socks in high-risk areas
• Closed-toe shoes (ticks love sandals)
• Hat or cap to prevent ticks from dropping from branches

Trail Behavior That Keeps You Safe

Stay in the center of the trail

Ticks cling to branches, grass, brush, and leaves. The trail edge is the danger zone.

Avoid sitting directly on logs or grass

Use a jacket, pack, or blanket instead.

Use a repellent that works

• Picaridin (20%)
• DEET (20–30%)
• Oil of lemon eucalyptus (OLE)

Do tick checks every hour

Use your hands to feel—even over clothes.

Camping: How to Protect Yourself Overnight

• Keep tents zipped at all times.
• Never place backpacks or clothing directly in leaf litter.
• Dry clothes on high heat for 10 minutes (kills ticks fast).
• Shake out sleeping bags and jackets each morning.
• Store hiking clothes in a sealed bag when not wearing.

How to Do a Full Tick Check (Women-Focused)

Tick checks are not optional. They are your power move.

• Hairline and scalp
• Behind ears
• Neckline and bra line
• Armpits
• Waistband
• Behind knees
• Ankles and socks
• Between thighs

If You Find a Tick

• Use fine-tipped tweezers.
• Grasp the tick as close to the skin as possible.
• Pull upward steadily—no twisting.
• Don’t crush the tick.
• Clean the area with soap and water.

Early Lyme Symptoms Women Should Know

• Fatigue that feels “heavy” or unusual
• Joint stiffness
• Head pressure or neck soreness
• Rashes (not always the bullseye)
• Unexplained inflammation
• Chills or fever

Final Thoughts: You Can Love Nature and Feel Safe in It

Outdoor women have always carried more emotional weight around health and safety—and Lyme disease adds another layer of concern. But knowledge, protective clothing, and smart habits can dramatically reduce your risk. You don’t have to avoid the woods. You don’t have to fear every step. You simply need the right awareness and the right layers to feel grounded, confident, and protected.

For more women-centered outdoor guides, explore our articles on how women lose heat outdoors, why base layers matter more for women, and winter hiking in Utah.

Your body deserves protection. Your mind deserves peace. And you deserve the trail.