Beat the Heat: 6 Tips to Stay Cool When Traveling
- When planning a summer learning adventure, the weather and heat almost always play a role. But with proper organization and care, the heat doesn’t have to cancel your plans!
- Before you go, consider acclimatizing your body to the heat, packing a reusable water bottle and travel fan and researching the weather where you’ll be exploring.
- Once you arrive, take care to hydrate and enjoy small and refreshing meals as much as possible. Seek out the shade, apply sunscreen and keep an eye out for warning signs of heat-related illness.
When you embark on a summer learning adventure, the heat is almost always a top factor to consider during your travels. Heat-related illnesses, such as heat stroke and heat exhaustion, can be very real and scary, but fortunately, they can also be avoided with the proper precautions. Here are six of our tips for staying cool and protecting yourself on an adventure during the heat of the summer.
1. Acclimatize Before You Go
Pushing your body too hard in extreme heat without preparation can be dangerous, but there are steps we can take to teach our bodies to deal with the stress of heat.
Build up your tolerance by spending increasingly longer periods of time in hot conditions, but do it slowly. In the first few days, spend a half hour outside doing light or moderate activities like walking or gardening. You'll notice you'll begin to perspire sooner and more copiously, keeping your body's core temperature lower.
Your goal is to extend that outdoor time to up to two hours over two weeks, cooling off and rehydrating before your next session of activity. Remember, you'll only adapt what you "train" for. So, walking at an easy pace will train your tolerance for exactly that.
Once you’re acclimatized, you'll have to keep it up to stay acclimatized. Otherwise you'll lose that ability in about a month.
2. Hydration is Key
Staying cool and hydrating are the two most important things you can do to avoid feeling discomfort when it’s extremely hot. Make sure to have water on hand at all times. Pack a reusable water bottle, as some countries such as Spain and France have banned certain single-use plastics 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 (96 ounces) 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 (electrolytes) you lose in sweat.
- Think small and savory when it comes to meal or snack time — but no need to miss out on the local culinary delights! For example, if you're in Europe, treat yourself to thirst quenchers like a refreshing insalata caprese, frosty lemon gelato, watermelon and feta or chilled gazpacho.
Keep in the shade. (Santa Barbara, California)
3. Keep Your Cool
There are many strategies you can implement to cool your body as the temperatures rise. Try these tips on hot days:
- Spritz or splash with a mist of cool or room-temperature water.
- Some international hotel rooms don’t have air conditioning. If your hotel doesn’t have A/C, keep windows open at night and check with the hotel operators to make sure there are fans to circulate the air.
- Avoid strenuous exercise outdoors if possible.
- Try cooling with a hand-held fan or neck 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: Museums, restaurants and other air-conditioned places can be your best friends for cooling off. Try to limit your independent explorations to the early morning hours, before 10 a.m., or after the sun has set.
4. Take the Heat Off Travel Nerves with Road Scholar’s Help
Our local experts leading your adventure will also have frontline experience and their own advice to help you beat the heat. If you do become ill and need medical assistance, they will help find local medical care.
The Road Scholar Assurance Plan provides coverage in the event of a medical emergency. It is purchased on behalf of every participant and paid for by Road Scholar. The plan provides 24-hour assistance in the event of a medical emergency during your program as well as insurance for emergency medical evacuation. Learn more on our website about this great benefit provided to all Road Scholar participants.
5. Stay Ahead of Heat-Related Illnesses
Heat-related illnesses are preventable. The Centers for Disease Control (CDC) offers this advice on what to look for and what to do if you or a loved one shows signs of having a heat-related illness:
- Dehydration: 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 or the local emergency number immediately, and try to move the person into the shade or a cooler area if available.
6. Take the Temperature of Your Locale
Use a weather app to stay informed about the temperature or intensity of ultraviolet (UV) radiation where you are. This tool is easily accessible on weather apps like Dark Sky and provides real-time updates on UV levels, helping you make informed decisions about sun exposure and when to wear sunscreen.