Help with the Heat

Similarly to finding yourself in a suddenly very cold climate, travelling to a very hot destination can have some full on effects on your body, and it takes some time to grow accustomed. When you step off the plane, a wall of heavy heat will hit you and you can find that you instantly slow down. Each step takes more effort than usual! Your body has just gone into overdrive trying to cool itself down. A number of things can help you get the most from your travel to hot countries. 

The number one rule is to stay cool and hydrated. Ensure you take lots of water with you; don't rely on it being readily available. In places like the outback in Australia, as much as 10 litres per person per day are needed to stay hydrated, so don't underestimate how much you will need.

Health in the Heat

Avoid over exertion in the heat, and try to stay out of the baking sun during the hottest part of the day (10am to 4pm). Look for places where you will be able to stay cool either in the shade or in an air conditioned building. Dress comfortably in light clothing and wear a wide brimmed hat. Apply sunscreen protection factor [SPF] of at least 30 and reapply every 2 hours, especially if you are swimming.

Heat exhaustion manifests itself as lethargy and general weakness, anxiety and/or excessive sweating. A weak pulse or pale damp skin are also signs to watch out for. If a person seems out of sorts or mildly disoriented make them sit down in the shade to cool down and give them sips of water. Rest and re-hydration should resolve heat exhaustion quickly. If symptoms persist seek medical assistance.

Food and Drink

It is quite common for travellers to suffer from diarrhoea for the first few days of a trip to a hot country. Diarrhoea medicines can help to reduce pain and cramps. Plenty of fluids and electrolytes will rehydrate you. Alcohol and caffeine will dehydrate you so don't drink too much and abstain completely if you are suffering from diarrhoea.

Follow the same rules for food safety that you do in colder climates but remember that in temperatures of over 90F, food will last for less than one hour before it starts to spoil. Eat lighter meals and decline the offer of ice if you're not sure where it came from. If you're not sure about the water status, boil it continuously for one minute, or use water sterilization tablets. You may need more re-hydration at altitude and water should be boiled for longer above sea level. In general think about what you are going to ingest and where it came from. If you are ever in doubt don't eat or drink it.

Plan Ahead

If travelling to regions of the world where malaria is prevalent see your doctor 3 months before you leave. Many countries require evidence of vaccinations against TB, Tetanus, Polio, Typhoid and Hepatitis A and others specific to the region you are travelling to. Take a well stocked first aid kit with you with antiseptic cream and insect repellent and remember to pack any medicines you take regularly with you. Visit our health & Safety pages for more information.

Take care on Transport

When travelling on trains and buses in hot weather, always take plenty of water with you. Try to take breaks wherever you can to get some fresh air. One of the most important things to remember is to never ever leave people unattended in the car. A parked car can heat up in minutes, to fatally hot temperatures.

We hope these tips will help you to travel safely, so follow the basics - take lots of water, stay cool and be prepared to enjoy your trip to the full.