Mistakes People Make When Traveling During Heat Waves

Record-setting heatwaves have been making headlines this summer and are likely to continue in the coming weeks. That means those with future travel plans should be extra sure to pay attention and take proper precautions.

“Enjoying the sun is part of vacation, especially if you live in a country where good weather is a rare event, but the temperatures experienced in some famous tourist destinations are very dangerous, and many people have never faced temperatures like this before,” said Navin Khosla, a pharmacist in telehealth and online pharmacy company Karon Patient.

In fact, extreme temperatures pose serious health risks, so it’s best to be prepared and plan your itinerary during the heat.

“As someone who lives year-round in Phoenix, the biggest mistake people make is to underestimate the power of the sun,” said Melissa Yeager, Lonely Planet’s senior news editor. “You might come out and think, ‘Oh, it’s not that bad.’ However, the heat can creep up on you, especially if you spend a lot of time outside and you’re not prepared.

HuffPost asked experts to share the biggest mistakes people make when traveling during the heat and their advice for staying safe, healthy and happy on vacation.

“Remember to drink plenty of water,” Yeager said. “Start your day with a glass of water. Bring a bottle. Try to avoid dehydrating drinks like alcohol. If you’re having cocktails poolside, make sure you’re also drinking plenty of water to compensate. When you do outdoor activities – whether it’s walking, hiking or cycling – plan places to fill up with water along the way.”

His rule of thumb is to refill once you’re halfway through your water. And if there’s no water available on the trail, come back when your water supply is halfway through to make sure you don’t run out.

In addition to drinking plenty of water and avoiding dehydrating beverages such as alcohol and coffee, you may want to consider additional hydration boosters and electrolytes.

“Water alone may not be enough when dealing with extreme temperatures in a heat wave – you also need to replace the electrolytes you’ve lost,” says Justin Chapman, a travel expert at travel company Go2Africa. “Without minerals like sodium, potassium and magnesium that deliver hydration to your cells, your body can’t absorb the proper hydration it needs. Electrolytes control muscle and nerve function, so dehydration can lead to muscle weakness, as well as fatigue and headaches.”

“There’s a tendency to feel like you should be outside when you’re on vacation, but during the heat, it’s important to spend some time in the sun indoors or, failing that, in the shade,” says Huw Owen, co-founder of vacation planning marketplace TravelLocal.

Check the weather forecast and advisories and plan your day around the information.

“Noon to afternoon is usually the hottest, so keep outdoor activities to a minimum during those hours,” says Yeager. “Instead, opt for activities like museums, movies, eating indoors or maybe even sleeping.”

Owen recommends using the heat as an opportunity to immerse yourself in cultural activities, such as exploring museums and art galleries and taking long lunches and coffee breaks in the shade.

“In Seville, for example, the Andalusian Center of Contemporary Art is a great place to spend some time, as well as the Museum of Fine Arts,” he said. “Madrid is home to some of the best art galleries in Europe, including the Museo Nacional Centro de Arte Reina Sofía, where you can see some of Picasso’s most famous works.”

And if you’re feeling hot and tired after hiking the Acropolis ruins in Athens, consider cooling off at the nearby Acropolis Museum, which displays important artifacts and offers more insight into the famous site.

“It has also been awarded many times for its beautiful architecture and natural lighting inside,” says Owen.

“Be gentle on yourself in terms of vacation expectations during a heat wave,” Yeager said. “We have so little vacation time in the U.S. I think people feel pressured to pack everything into one vacation — especially if you spend a lot of time and money planning the trip.”

Don’t feel bad if you fail to visit every attraction, especially if that means overexerting yourself during the hottest hours of the day during the heat.

“Embrace the Italian saying ‘dolce far niente’ ― the joy of doing nothing,” Yeager urges. “Spending time eating gelato and people-watching in an Italian cafe can be just as rewarding as checking out many landmarks.”

“And a special reminder for parents: I know there is a lot of pressure to create a perfect vacation memory for your children, but a kind reminder that this is all new for them,” he added. “They’re just happy to be in a new place and hanging out with you. So don’t feel bad if instead of walking around in the heat to see every landmark, you end up spending the afternoon at the pool or beach.”

Of course, you want to rest and relax on vacation, but if you want to go sightseeing, it’s usually best to do it early in the morning when the heat isn’t too intense.

“It’s better to do what many Europeans do and recalibrate the sun,” Owen said. “Early morning or evening, until the early hours, is when the sun is at its coldest, so it’s best to save any walking for these times, if you can, to avoid the heat. This means a shorter night’s sleep, but you put it in the middle of the day – as the Spanish do, making a ‘siesta’ of your day. It’s a great way to have more energy to experience the nightlife, and it’s also good for your health. “

The exact time can vary from place to place, so do your research to find out the hottest and coolest times of the day at your destination and plan your sleep and activities around that.

Wearing cool and comfortable clothes can make a difference in how you feel throughout the day. Consider layers to easily remove or add items as the temperature changes.

“It can be tempting to wear as little as possible when it’s really hot, but covering up with light fabrics can help you feel cooler than having a lot of skin exposed to the sun,” says Chapman. “Stick to light-colored, natural fabrics like cotton and linen in hot weather. It breathes and keeps you cool, unlike synthetic fabrics that trap heat, along with bacteria and odors, and make you feel warmer.”

“I think the most common mistake people make when traveling is not being honest with themselves about how they feel,” said Dr. Gregory Katz, a cardiologist and assistant professor at New York University Grossman School of Medicine. “They think, ‘I’m traveling, I want to do all this, so I’m going to go with whatever strange sensations my body is experiencing.’ And as a result, they ignore the signals their body sends that something is wrong.

He recommends paying attention to how you feel throughout the day, especially if you have a chronic condition. Traveling naturally disrupts your routine, so you’ll want to make sure you pack any medications you take for things like high blood pressure, diabetes or a heart condition — and that you continue to take them at consistent times during your trip.

“Be honest with yourself about your overall risk profile,” says Katz. “Do you take medication for chronic conditions? Would you describe your health as poor? That puts you in the category where you need to be extra careful and listen to your body. “

“No matter how long you spend in the sun, it’s important to use sunscreen throughout the day because you want to protect your skin as much as possible,” says Khosla.

Choose a high SPF sunscreen, and reapply at least every two hours. Remember, it doesn’t take much time in the sun to burn your skin.

“Most people believe that your skin can only burn when the sun is at its strongest. However, you can still burn in the sun even if it’s cloudy or windy, so it’s important to keep this in mind,” added Khosla.

“It’s important to limit the time you’re in direct sunlight and consider getting shade at noon, which is the hottest part of the day,” says Khosla. “Take other steps to prevent your body from overheating, such as using a fan or putting a wet towel on your head and neck.”

Although sunbathing is a big part of many people’s vacations, you may want to change your sunbathing plans during a heat wave.

“After spending months waiting for your holiday and dreaming about lying on a beach, the idea of ​​having to stay inside because it’s too hot can be frustrating,” says Chapman. “But sunbathing has risks, even at lower temperatures, so during a heat wave, it can be dangerous. It’s best to stay out of the sun as much as possible, so try a delayed beach day – go to the beach in the afternoon, when the temperature is low so you can get vitamin D.