7 tips to stay cool during a heatwave while travelling

Heatwaves are becoming more frequent and intense, making travel more challenging, especially during summer. High temperatures can increase the risk of dehydration, heat exhaustion and heat stroke. Whether you're on a road trip, exploring a new city or travelling abroad, following a few simple precautions can help you stay comfortable, protect your health and enjoy your journey safely.

Heat can cause dehydration faster than you realise, especially when you're walking or sightseeing. Carry a reusable water bottle and drink water regularly, even before you feel thirsty. Refill your bottle whenever possible. Avoid alcohol and limit sugary drinks, as they can increase dehydration and make it harder for your body to stay cool.

Choose lightweight, loose-fitting and light-coloured clothes to reduce heat absorption and improve airflow. Wear a wide-brim hat and sunglasses to protect yourself from direct sunlight. Apply sunscreen before stepping outdoors and reapply it during the day, especially if you're spending long hours outside.

Try to schedule sightseeing, walking tours and other outdoor activities during the early morning or evening when temperatures are lower. Avoid staying outside during the hottest part of the day. If you must be outdoors, take frequent breaks in shaded or cool areas to prevent overheating.

When temperatures rise, spend time in air-conditioned buildings such as shopping centres, museums, cafés or libraries. Parks with plenty of tree cover also offer relief from direct sunlight. Taking regular breaks in cooler places helps your body recover and lowers the risk of heat-related illness during your trip.

Heavy meals make your body generate more heat during digestion. Instead, choose lighter options such as salads, fruits and other fresh foods. Eating smaller meals throughout the day can help you stay comfortable in hot weather while providing enough energy for your travels without making you feel sluggish.

If you start feeling overheated, cool your body immediately. Take a cool shower if available, place a wet cloth on your neck or wrists, or soak your feet in cool water. These simple methods help lower your body temperature quickly and reduce the risk of heat exhaustion.

Watch for symptoms such as dizziness, headache, nausea, muscle cramps or excessive sweating, which may indicate heat exhaustion. If someone becomes confused, faints, has seizures or develops a very high body temperature, treat it as a medical emergency and seek immediate medical assistance.