At this time it is raining in most parts of India, but many parts of the world are facing severe heat.

Extreme temperatures and long heatwaves are predicted at popular tourist destinations in parts of Europe and the US. Not to scare you, but heat-related deaths were reported among tourists in Greece in June, while some are still missing. More than 1,300 people died during this year’s Hajj pilgrimage in Saudi Arabia as they suffered extreme temperatures.

Meanwhile, the National Weather Service in the US has issued warnings for “dangerously hot and humid conditions” in areas including Puerto Rico and the Virgin Islands.

Travel planners do not recommend planning a trip to a place where it is hot. “It is already hot everywhere. Europe is going to be extremely hot in July and August. June is usually very pleasant, but this year the heat has started very early,” says Rohit Khattar, founder of group tour company IKIGAI – Your Travel Genie.

He doesn’t recommend planning tours in Europe during the summer season. “My clients definitely don’t enjoy Europe in June,” says Khattar.

If the trip is planned in advance, keep a few things in mind like packing the essentials, avoiding extreme sun exposure, and drinking plenty of water.

Effects on health:

Heat waves can have a serious impact on your health, causing potentially fatal conditions such as heatstroke.

Dr Vinayak GP, Consultant Internal Medicine at Sparsh Hospital, Bengaluru, explains how heat waves can affect one’s health:

• heat exhaustion
• In patients suffering from chronic diseases like diabetes, heart disease, etc., the symptoms get aggravated and affect their existing condition.
• People who have sensitive skin are more likely to suffer from sunburn, skin damage, and heat rashes.
• Dehydration
• heatstroke, which can cause permanent disability or death

Symptoms to look out for:

It is extremely important to be aware of the symptoms in order to take preventive measures or call for help in an emergency.

Look for these symptoms:

• Excessive sweating
• Weakness
• Dizziness
• nausea
• Confusion
• rapid pulse
• Impaired speech
• high body temperature
• red, warm skin

If you experience these symptoms, immediately sit in a shady place, drink some water and seek medical help.

travel tips

Keep an eye on the weather forecast

“Many parts of India and even western countries have witnessed heat waves like never before in the world. The first step is to check the weather forecast of the destination for the travel period and based on that, plan the next steps,” says Dr Vinayak GP, Consultant Internal Medicine, Sparsh Hospital, Bengaluru.

Another important thing is to keep an eye on government guidelines and heat advisories.

packing essentials

To protect yourself from the heat, you will need a few essentials like an umbrella, hat, and scarf. Also, don’t forget your sunglasses.

In terms of clothing, keep them light and airy. Avoid tight nylon and polyester clothing. They can trap moisture and heat, leading to irritation and rashes. They can also worsen sunburn.

Instead, opt for comfortable fitting cotton and linen clothes. Health experts also suggest avoiding wearing black and other dark-coloured clothes during the summer season as they trap heat.

Carry a portable fan as well; it will help you stay cool.

Don’t skip the SPF

It is important to protect your skin from harmful UV radiation when you go out in the sun. Direct exposure to ultraviolet (UV) radiation from the sun is higher during a heatwave, so applying a good sunscreen becomes imperative.

If you are outdoors, reapply sunscreen every 2-3 hours. Also apply it to other exposed areas like ears, neck, toes and hands. Doing this will prevent sunburn in addition to UV damage.

Rohit Khattar recommends carrying a sunscreen with SPF 60. Remember that a good sunscreen is water and sweat resistant, and has a PA +++++ rating.

Reusable Water Bottles

This is not true at all. Carry a reusable water bottle with you when traveling and refill it at every opportunity. It is important to stay hydrated in the summer so that you don’t end up in the hospital.

“Dehydration is one of the most common problems that travelers face,” says Dr. Vinayak G.P.

Limit alcohol consumption as it causes dehydration. Additionally, carry electrolyte drinks or rehydration salts to maintain electrolyte balance in the body.

Include water-rich foods like cucumbers and melons in the diet to maintain hydration levels.

Keep light snacks with you

Travelling in the summer season can tire you out very quickly, and in this situation some healthy snacks can prove to be very helpful. But make sure you opt for light and healthy snacks. Fried and heavy food can increase the stress of the heatwave.

Protein bars, fresh fruit, trail mix, and Greek yogurt with fresh berries are some good options. French fries, chips, fried chicken, burgers, soda, and coffee should be avoided.

Avoid peak sun hours

Plan in advance so that you don’t have to step out during the scorching sun. Otherwise, it can lead to exhaustion, dehydration, and even heatstroke.

“Avoid going out during the afternoon and it is best to stay indoors in cooler temperatures,” suggests Dr Vinayak G.P.

Change the itinerary to include sightseeing and other outdoor activities in the morning or evening. Try to keep the afternoon free so that you can go back to the hotel and relax for a while.

Standing in long queues during the summer season is the last thing you want to do. So, book tickets well in advance. If your travel plans include trekking and hiking, be extra cautious. Leave early in the morning so that all the activities are over before the sun reaches its peak.

travel insurance

When travelling abroad for holidays, ask your travel organiser for help with planning medical cover.

Paying exorbitant bills in a foreign land can be a nightmare. It is always a good idea to travel with insurance, whether or not the heat is expected at the destination.

Happy Holidays!