Traveling in extreme heat: how can you protect yourself?

Coping with heat while traveling requires planning ahead. This goes beyond slipping sunscreen into your suitcase at the last minute. From choosing your destination and selecting what to pack to adopting the right habits once you arrive, a few precautions can help prevent a simple bout of overheating from spoiling your trip.

Why heat is a real travel risk

Who is most at risk?

The human body regulates its temperature through perspiration, but this mechanism quickly reaches its limits during prolonged exposure to heat, especially when combined with physical exertion or a sudden climate change compared with the departure country. The most vulnerable people are babies and young children, older adults, pregnant women, people with cardiovascular or respiratory conditions, and anyone engaging in significant physical effort under direct sunlight.

Figures that confirm the trend

The most common medical assistance cases opened during the summer involve gastrointestinal disorders, dehydration, heatstroke, and heart problems, sometimes triggered by unusual physical exertion or sudden immersion in cold water. Older adults and young children remain the most affected groups.

Going on holiday during a heatwave: choose your destination wisely

Choosing the right destination and travel period remains the first way to limit exposure to difficult heat peaks. To do this:

1. Check weather forecasts and alerts for your destination. Local weather bulletins help anticipate heatwaves before departure. The Royal Meteorological Institute also provides forecasts and alerts for Belgium, useful before departure and on your return. Across Europe, you can consult Meteoalarm;
2. Schedule sightseeing and travel during cooler hours. Early mornings and late afternoons are much more comfortable during a heatwave;
3. Consider a cooler destination if you struggle with high temperatures. Scandinavian countries, the Benelux region, or northern European coastal areas often provide a pleasant alternative to the very hot summers of southern Europe.

If your trip is already booked in an area affected by a heatwave, these precautions still apply. The following sections explain how to prepare and react.

What should you pack for a hot-weather trip?

A heat-adapted suitcase significantly reduces discomfort, especially during the first few days of acclimatisation. Consider packing:

1. Light, loose-fitting clothing. Cotton and linen allow air circulation and reduce the feeling of overheating, unlike synthetic materials;
2. A wide-brimmed hat or a cap that protects the neck. These shield your head and neck from direct, prolonged sun exposure;
3. Quality sunglasses. They reduce eye strain in very sunny destinations;
4. High-factor sunscreen. SPF 50 is generally recommended for fair skin and children. Reapply it every two hours. Ideally, bring a UV-protective swim shirt for extended time in the water. Find more tips in our article on sunscreen;
5. Comfortable, non-restrictive shoes. Feet and ankles tend to swell in hot weather, so avoid new or tight-fitting footwear.

A first-aid kit designed for hot weather

1. An anti-chafing cream. Sweat combined with walking can quickly cause irritation on the inner thighs, under the arms, or on the feet;
2. A soothing after-sun cream or lotion. Even with good protection, skin is often sensitive at the end of the day;
3. An insulated pouch for medication. Useful for treatments that are sensitive to heat.

Equipment to help you stay cool

1. An insulated water bottle rather than a standard one. Water in a regular bottle becomes lukewarm very quickly in the sun, while insulated bottles stay cool much longer;
2. A cooling towel. These microfibre towels remain cool for hours after being soaked and wrung out, making them practical around the neck during the day;
3. A small portable fan or misting spray, complemented by a traditional hand fan. They take up little space and can be very useful throughout your trip.

Some handy tips at home:

• Place a frozen bottle of water in front of a fan: the airflow will feel noticeably cooler!
• Want to “keep a cool head” during a nap? Place your pillow inside a plastic bag and leave it in the refrigerator for a while before using it.

Sleeping well despite the heat

1. Light pyjamas and a thin sheet. Useful if your accommodation is not air-conditioned;
2. Earplugs. Helpful when sleeping with windows open or with a fan running all night.

If you are travelling by car, hot weather requires specific vehicle preparation, including checking air conditioning, tyres, and cabin temperature. Breakdowns related to these issues increase significantly in hot conditions. Read all our advice in our article on driving in hot weather!

Things to prepare before travelling to a hot country

A pre-departure health check remains the best prevention for people most exposed to heat-related risks. Consider the following points:

1. A medical consultation before departure. Particularly recommended for people with cardiovascular or respiratory conditions, as well as older adults;
2. A travel medicine kit adapted to hot climates. Oral rehydration solutions, a thermometer, and sufficient quantities of your regular medication should be included;
3. Special attention to heat-sensitive medication. Certain treatments deteriorate above specific temperatures. We discuss this in detail in our article on travelling with medication;
4. An up-to-date travel insurance policy. This covers medical expenses and can organise repatriation from abroad if necessary.

How to respond to heat-related illness

If someone feels unwell, move them into the shade or a cool place, give them small sips of water if conscious, and monitor their symptoms. A very high body temperature, dry skin, trembling, or confusion are warning signs of heatstroke. This is a medical emergency and requires immediate assistance.

Read our dedicated article covering the symptoms of sunburn, heat exhaustion, and heatstroke, as well as the appropriate first-aid measures: [Heat exhaustion and heatstroke: some advice](/blog/heat-exhaustion-and-heatstroke-what-to-do.

Good habits once you arrive in hot weather

Beyond preparation, a few daily habits can significantly reduce risks during your trip:

1. Stay hydrated throughout the day. Drink small amounts of water regularly without waiting to feel thirsty, and limit or avoid alcohol during the hottest hours;
2. Choose light meals instead of heavy ones. Digesting large meals places additional strain on the body;
3. Schedule activities during cooler hours. Save sightseeing and physical activities for the morning or evening, and seek shade between noon and 4 p.m.;
4. Pay special attention to vulnerable companions. Children, older adults, and pets cope less well with heat;
5. Provide shade, shelter, and fresh water for pets. Good ventilation is also essential, and pets should never be left inside a vehicle;
6. Never leave a child or animal unattended in a vehicle. Even in the shade and for only a few minutes, temperatures inside can become dangerous;
7. Enter the water gradually after sun exposure. A sudden plunge into cool water can cause thermal shock, also known as hydrocution.

Travel insurance and heatstroke: what to do in an emergency abroad

Contact local emergency medical services first

In case of severe heat-related illness while travelling, contact local emergency medical services first. Once medical assistance has been arranged, contact your assistance provider. For any other travel emergency, keep a list of emergency numbers abroad close at hand.

What your travel insurance covers

Travel insurance with medical assistance covers expenses related to heatstroke just like any other health issue arising during your stay and organises repatriation if medically required.

Travelling to a hot country? Before departure, make sure your travel assistance cover is suitable for your destination and the duration of your stay.

FAQ: managing heat while travelling

Click here to discover the standard contents of a travel medicine kit.