As record-setting heat waves continue to grip many popular tourist destinations this summer, travelers need to take extra precautions to stay safe. According to Navin Khosla, a pharmacist at telehealth company Now Patient, "Enjoying the sun is all part of going on vacation, especially if you live in a country where good weather is a rare occurrence, but the temperatures some popular tourist destinations are experiencing are extremely dangerous, and many people won’t have dealt with temperatures like this before."
Hydrating Incorrectly
Melissa Yeager, senior news editor at Lonely Planet, who lives year-round in Phoenix, emphasizes starting the day with a glass of water and carrying a bottle at all times. "Try to avoid dehydrating beverages like alcohol. If you do have poolside cocktails, make sure you’re also drinking more water to compensate," she said. Her rule of thumb is to refill once you get halfway through your water, and if there's no water available on the trail, turn back once you're halfway through your supply. Justin Chapman, travel expert at Go2Africa, adds that water alone may not be enough. "You also need to replace the electrolytes that you’re losing," he said. "Without minerals like sodium, potassium and magnesium that deliver hydration to your cells, your body can’t absorb the proper hydration that it needs."
Eschewing Indoor Activities
Huw Owen, co-founder of TravelLocal, advises spending a few hours of the day indoors or in the shade during a heat wave. "Midday to late afternoon is usually the hottest, so keep outdoor activities to a minimum during those hours," Yeager said. Instead, opt for museums, movies, or indoor dining. Owen recommends cultural activities like exploring art galleries. "In Seville, for example, the Andalusian Centre of Contemporary Art is a brilliant place to spend a few hours," he noted. In Athens, the Acropolis Museum offers a cool respite with its award-winning architecture and natural lighting.
Trying To Do Too Much
Yeager urges travelers to be gentle with vacation expectations. "We get so little vacation time in the U.S. I think people feel pressure to pack everything into one vacation," she said. "Embrace the Italian phrase of ‘dolce far niente’ ― the joy of doing nothing. Spending time eating gelato and people-watching in an Italian cafe can be just as rewarding as checking off several landmarks." For parents, she reminds that kids are thrilled to be in a new place and spend time with you, so don't feel bad about skipping landmarks for a pool afternoon.
Sleeping In
Owen suggests recalibrating the day like many Europeans. "The early morning or the evening, through to the early hours, is when the days are at their coolest, so it’s best to save any walking around for these times," he said. This may mean a shorter night's sleep but allows for a siesta during the hottest part of the day, boosting energy for nightlife and benefiting health.
Choosing The Wrong Clothing Strategy
Chapman advises covering up with light fabrics. "Stick to light-colored, natural fabrics like cotton and linen in hot weather. These are breathable and will keep you cool, unlike synthetic fabrics that will trap heat," he said.
Ignoring Your Body’s Signals
Dr. Gregory Katz, a cardiologist at NYU Grossman School of Medicine, warns against ignoring cues your body sends. "Be honest with yourself about your overall risk profile," he said. If you take medication for chronic conditions or have poor health, you need to be even more cautious and listen to your body.
Not Applying And Reapplying Sunscreen
Khosla emphasizes applying high-SPF sunscreen and reapplying every two hours. "Most people presume that your skin can only burn when the sun is at its strongest. However, you can get sunburn even if it’s cloudy or windy," he said.
Getting Too Much Direct Sun Exposure
Khosla recommends limiting direct sun exposure and taking shade during midday. Chapman suggests a backward beach day: "Head to the beach in the late afternoon, when temperatures are a little lower so you can still get some vitamin D."
