Beat the Heat: How to Stay Cool When Traveling
Depending on the time of year and the location, there’s a chance you could get stuck in a heat wave while traveling. Knowing how to keep yourself cool, hydrated and healthy during a heat wave will make your learning adventure more comfortable and enjoyable. It’s also important to be able to identify the warning signs of heat exhaustion and heat stroke. Here are tips to stay cool and protect yourself in the heat.
1. Hydration is Key
Staying cool and hydrating are the two most important things you can do to avoid feeling sick and discomfort when it’s extremely hot. Make sure to have water on hand at all times. Pack a reusable water bottles to help reduce plastic waste. If you can, put ice cubes in your water bottle, or refrigerate overnight before you head outdoors. According to the Red Cross, the average person needs to drink three-quarters of a gallon of water each day. It’s important to keep drinking even when you don’t feel thirsty.
- Avoid sugary, caffeinated and alcoholic drinks. If you are sweating a lot, combine water with snacks or a sports drink to replace the salt and minerals you lose in sweat.
- Think small and savory when it comes to meal or snack time. But no need to miss out on the culinary delights of the region you’re visiting. Think refreshing insalata caprese, frosty lemon gelato, watermelon and feta, chilled gazpacho and a good ol’ ice cream cone.
2. Keep Your Cool
- Spritz or splash with a mist of cool or room-temperature water.
- Many hotels in Europe don’t have AC. If your hotel doesn’t have A.C., keep windows open at night and check with the hotel staff to make sure there are fans to circulate the air in your room.
- Avoid strenuous exercise outdoors if possible.
- Try cooling yourself with a hand-held fan, a convenient way to escape the sweltering heat while you’re on the go.
- Seek out shade, and opt for lightweight, breathable fabrics like cotton or linen. Caution: bare arms and legs run a higher risk of sunburn.
- Head indoors: Try to avoid excursions during the hottest part of the day. Consider museums, restaurants and other air-conditioned places your best friends for cooling off. Try to limit your time outside to the early morning hours, before 10 a.m. or after sunset.
- Take a mid-afternoon nap or siesta!
3. Take the Temperature of Your Locale
Use a weather app to stay informed about the temperature and intensity of ultraviolet (UV) radiation where you are. Pay attention to the forecast and plan accordingly.
4. Keep Ahead of Heat-Related Illnesses
Heat-related illnesses are preventable. The Centers for Disease Control (CDC) offers this advice for what to look for and what to do if you or a loved one shows signs of having a heat-related illness:
Signs of dehydration or heat exhaustion include dizziness, lightheadedness, headache, a racing heart or feeling lethargic. Low energy — if someone is not talking or interacting as much as usual — is especially important to watch out for in people with cognitive impairment, who may not realize how hot they are or be able to express it.
- Heat exhaustion. Symptoms include heavy sweating; cold, pale and clammy skin; a fast, weak pulse; nausea or vomiting; muscle cramps; fatigue; dizziness; or headaches and fainting. If you are experiencing these symptoms, sip water, move to a cooler location if possible, loosen your clothes, or try to take a cool bath or place cool, wet clothes on your body. Seek medical attention immediately if you vomit or if your symptoms worsen or last longer than an hour.
- Heat stroke. The symptoms of heat stroke include a high body temperature (103°F or higher); hot, red, dry or damp skin; a fast and strong pulse; a headache; dizziness; nausea; confusion and passing out. If someone is experiencing these symptoms, call 911 immediately, and try to move the person into the shade or a cooler area if available.