Our top tips on how to survive the heat
Staying hydrated is one of the most important things! Drink plenty of water and wherever you go, carry a water bottle with you! Remember, having one good water bottle that you can fill up whenever you want is much better than buying plastic bottles every day. To help with dehydration symptoms it is also a good idea to take electrolytes and magnesium.
Avoid caffeine and alcohol.
Not all drinks in the heat are a good idea and that especially applies to caffeine and alcohol. These two drinks won’t keep you hydrated and can even cause different symptoms and sicknesses. But what to do if you are going to do whilst having lunch or dinner and you definitely don’t want to sit with just a glass of water? Consider a refreshing cold non-alcoholic beer or mocktail. Every good bar and restaurant will have a wide choice for interesting, tasty, and refreshing non-alcoholic options.
Eat light meals.
Light foods are one of the keywords for feeling good in hot weather. Plenty of vegetables and fruits are the best things to eat in the heat because they hydrate you and have a cooling effect on your body. Try to avoid heavy, spicy, and oily foods and products because your stomach will need to work harder to process the food. This leads to tiredness and will make you feel even hotter. In most European countries people eat later in the evening, so you can indulge with a heartier meal with a glass of wine when the night time temperature is generally cooler. Also, look to dine out beside the sea or close to the water at a harbourside restaurant or taverna.
Use a sunscreen.
When travelling to a country with a hot climate, it’s essential to apply sunscreen whenever you go. If you have had experienced sunburn, you need to understand how brutal the sun can actually be. Sunscreens protect you not only against sunburns but also against harmful UV rays. It’s recommended to take a sunscreen that has SPF 30 (Sun Protection Factor) or higher and is water-resistant.
Stay in the shade.
In such hot weather, try to avoid direct sunlight and stay in the shade whenever possible. Walk the street on the side where is the shadow, time to time enter a store to relax from the heat, visit schurches and cathedrals (they tend to be cool), go to parks with trees, and think about being in the shadow in every step of the way. When going to the beach, choose the beach with umbrellas or dunes and trees! In the worst-case just take an umbrella with you! Being a long time on the beach in the direct sunlight can very fast lead to sunstroke and sunburns.
Wear a hat and sunglasses.
A hat and sunglasses are essential accessories for every summer holiday! Be sure that your hat really protects your scalp from the sun rays and sunglasses have UV protection.
Plan your outdoor activities.
To feel good in the heat and see as much as possible on your holiday, it is necessary to plan your day. Try to avoid hot afternoons and plan your outdoor activities early in the morning and late evening/night. These parts of the day are the best parts for excursions, city exploring, walking, hiking, etc. At the hottest time of the day (between midday and 6pm) spend some time in your apartment, villa or hotel (with the shutters, blinds or curtains closed), have a long lunch or take a siesta. Explore indoor activities such as museums and galleries or go shopping. Check the places you want to visit for opening hours. Check the weather forecast. Make a plan. Wake up early. Take a small nap in the middle of the day. Go to sleep late. Avoid the hottest time of the day. Stick to your plan, but also be spontaneous and have a pause when your body needs it. Remember, it's your holiday and not an endurance test!