The impacts of climate change are being seen in abnormally high temperatures in a number of countries. Unfortunately, we have already witnessed tragic incidents in which holidaymakers have been caught out by the excessive heat in Greece. For this reason, we are providing this reminder of what to do, if you find yourself suffering heatwave conditions or just temperatures in the high 30s or of 40+ degrees centigrade.
High temperatures and impacts on health
High temperatures can lead to the body losing both fluids and salts. Less serious reactions to high levels of heat can be swelling of the hands, feet and legs, cramping, fainting and prickly heat. More severe impacts can be heat exhaustion, heat stroke and a condition known as hyponatremia, which occurs when there are low levels of sodium in the blood. This can happen following exercise or over-exertion in the heat.
It is easy to rapidly suffer dehydration when temperatures are high. Common sense has to rule the day, cutting back on intended exercise or over-exertion and being particularly mindful of how to act if you are elderly or have children who require extra protection due to their greater vulnerability to heat.
For those of us who do not regularly experience temperatures in the 30s and 40s, it takes time to adjust. In fact, it requires around 10 days to acclimatise to such heat.
Rules for holidaymakers to follow in high temperatures
It pays to remember the song about mad dogs and Englishmen going out in the midday sun. You should avoid becoming one of these ‘mad’ people and try to avoid the heat between 11am and 3pm, when it will be at its greatest. Staying indoors, ideally in air-conditioned environments, or in the shade, during this time of day, is the advised strategy.
It is also important to maintain fluid intake, to compensate for dehydration. Avoid drinking alcohol, coffee and sugary drinks, which will make things worse, and stick to cold drinks, ensuring you drink lots of water. Do make sure that tap water is safe to drink before doing so. If not, drink bottled water.
You could add a little salt to your food but only if that is safe for your health, according to your own medical conditions. In terms of food choices, select lighter, less heavy meals.
Cover your head with a wide-brimmed hat and try to use a portable hand-held fan, if you can.
Always apply sunscreen with a high SPF factor and keep reapplying this every few hours, or more often, if you are swimming. Wear sunglasses with 100% UV filter protection too and read our blog about eye health when in the sun.
Prickly heat, fainting and cramps
If you develop a rash that indicates prickly heat, shower or bathe regularly, to help relieve the issue, and apply some calamine lotion. Consult a pharmacist if the condition continues. They may recommend an anti-histamine or even perhaps a cream.
If you should faint in the heat, head indoors, rest and take on board fluids. Any swelling should resolve itself, once you have had chance to acclimatise. Do not be tempted to take water tablets, as they can make the situation worse.
If suffering from cramps, again increase your fluid intake, rest up and try to stretch your limbs a little.
Recognising heat exhaustion and heat stroke symptoms
It is important to recognise when the situation has become more serious and moved into one of heat exhaustion and potential heat stroke. Here, your body temperature is likely to be high and you may feel dizzy, nauseous, tired and have a headache. You are likely to be sweating excessively and skin may feel clammy and appear paler than usual.
Accompanying this, you are likely to have a fast heartbeat or rapid breathing and be extremely thirsty. In the case of a child, irritability may be sign of an issue.
To deal with such a scenario, you should retreat indoors or into the shade and remove all unnecessary clothing. Cool skin down by applying or spraying cold water and use a fan to cool further. Cold packs under armpits, wrapped in a cloth or towel, can be used, whilst cool water and possibly a dehydration drink should be taken on board.
If all this has not assisted after 30 minutes, seek medical help. If you are moving into a heatstroke phase, this is probably accompanied by hot, red skin and confusion. Shortness of breath is another symptom, along with high temperature and fast heartbeat. If someone you are with loses consciousness, you should put them into the recovery position until medics arrive.
Be prepared for heat
If you are likely to be travelling in a country known for experiencing excessive temperatures seasonally, have a pre-trip planning strategy that involves taking items that can help keep you cool. Damp bandanas or cotton scarves around the neck can assist. Take a sun parasol with UV filters or pack a standard umbrella that could provide your own shade. Choose to take loose, lightweight and light-coloured clothing. Pop a wide-brimmed hat into the suitcase, with plenty of foldable choices available to you. Spend a little more on sunglasses, to have 100% UV filter protection. Buy and pack either a battery run or manual hand-held fan.
How to spend your time in excessive holiday heat
Don’t exercise unnecessarily, take things at a slower and more sensible pace, and plan any sightseeing or poolside relaxation carefully, choosing to be outside only at cooler times of day. If you want to fill your time, choose indoor, air-conditioned attractions, or shopping malls, that can provide interest but also keep you cool.
Do not be tempted to plunge into any public fountains. Even though the temperature may be sky-high, that scenario will not prevent you from picking up a fine and maybe other punishment too, if seen to be desecrating an ancient monument.
Don’t forget to pack travel insurance
High temperatures that we would have once associated with only the Middle East or Africa are now being experienced across Europe and it is important for holidaymakers to take sensible precautions, if such temperatures are present in their location or resort.
Prepare, by packing the necessary essentials that you can use, if the Mercury soars, including a good travel insurance policy that can assist you, should heat take a toll on your health. Don’t believe you will be immune from the impacts of heat and take good care of those with you.
If you follow the rules, your holiday will, hopefully, not be ruined by the high temperatures and you can still enjoy some of your planned activities. It is not worth the risk of ignoring the impacts of heat and ploughing on with things you might have wanted to do, if those activities are likely to present a problem.
Should you still suffer from heat exhaustion or heat stroke, you can call on the medical assistance available through your Europesure travel insurance policy and the linguistic support that the medical experts who assist you will provide. Find the right policy for you, whether that is single trip or annual multi-trip insurance.
