Five ways to beat the summer heat when travelling

Straits Times

16 hours ago

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People walking through artificial mist to cool down on a hot day in Tokyo.
SINGAPORE – Heatwaves are no longer seasonal spikes. They are fast becoming a defining feature of summer travel.
In 2025 so far , countries such as France, Italy and Spain have reported fatalities linked to the heat, while thousands more suffer from heat-related illnesses.
Closer to home, popular holiday spots such as Japan, China and South Korea are also battling sweltering conditions, with record temperatures making headlines.
According to a June report by the World Meteorological Organisation, Asia is warming at a rate nearly twice the global average, driven by its vast land mass and rapid urbanisation. With global heat records shattered in 2023, 2024 and now 2025, the heat is no longer just a travel nuisance – it is also a health hazard.
Experts caution that travelling in high temperatures, especially in crowded cities or with a packed itinerary, can take a toll on the body. They dole out five tips to beat the heat while on vacation in summer.
1. Check humidity levels
Instead of just checking the local temperature, Dr Heng Kiang Soon, a nutrition scientist and senior lecturer at Republic Polytechnic, suggests referencing the temperature-humidity index to better prepare for the heat.
The index is a measure that combines air temperature and relative humidity to assess how hot it feels. For instance, if the temperature is 32 deg C and the humidity is at 70 per cent, it might feel like it is 41 deg C.
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Dr Heng says that when humidity is high, it is harder for perspiration – a means for the body to remove heat – to evaporate. As a result, the body cannot cool down efficiently as sweat clings to the skin, creating a higher risk of heat stroke.
Weather apps often provide temperature and humidity readings. Apps like AccuWeather and Weather Underground come with additional features like radar maps and customised alerts. Both are available on the Android and Apple app stores.
2. Optimise your travel healthcare
Make appointments for vaccinations early, ahead of peak travel seasons.
PHOTO: GETTY IMAGES
Dr Ammar Angullia, family physician and managing director of travel health services provider ST&T International, advises travellers to get appropriate travel health insurance coverage and the necessary vaccinations for their trips.
Those who suffer from cardiovascular issues or asthma, for instance, should look into travel insurance policies that cover pre-existing medical conditions.
'It is costly, but having insurance gives you the assurance that you have access to healthcare in a foreign place , if needed ,' he says.
He adds that one of the first things travellers should do when planning a trip is to note the emergency medical services hotlines in their travel destination.
Common vaccines , such as those for seasonal influenza and Hepatitis A or B, may not directly prevent dehydration or heat-related illness. However, getting vaccinated helps reduce your risk of falling sick while abroad, says Dr Ammar .
'When your body is already coping with extreme heat and the risk of dehydration, the last thing you want is to be fighting off another infection at the same time. Vaccinations reduce the risk of infection during travel . This is especially important when your body is already coping with stressors like extreme heat or long, tiring journeys ,' he says.
'You want to fortify your health before going overseas so you can enjoy your trip as much as possible.'
3. Pace yourself
If you are going from an air-conditioned office in Singapore to a heatwave in Rome, your body will need time to catch up.
When travelling between different climates, give your body time to adjust to new temperatures.
PHOTO: AFP
Dr Heng advises travellers to take it slow in the first few days of their trip. That means avoiding overly ambitious itineraries and planning strenuous activities, like hiking or long walking tours, during cooler hours, such as early mornings or evenings.
'When we participate in physically demanding activities, we metabolise energy and that internal process also generates heat,' he says. 'If the external temperature is already high, your body will struggle to cool itself down.'
W hen heading outdoors, w ear light, breathable fabrics like linen, or sweat-wicking materials such as nylon or bamboo fabric. Protect yourself with a hat and sunglasses, and take along a refillable water bottle.
Dr Ammar says travellers typically try to adhere closely to their itineraries – even when it is jam-packed – because tickets may already have been booked.
'Sometimes, travellers brush off small symptoms of heat-related issues, like dizziness or nausea, as side effects of jet lag or discomfort caused by new foods they've eaten, and try to power through,' he says.
'If necessary, don't hesitate to adjust or cancel some plans, and seek medical attention if you're feeling unwell.
'The attractions you want to visit will likely still be there, but if you don't listen to your body, it might lead to more serious health consequences.'
4. Hydrate before leaving your accommodation
Dr Heng recommends drinking at least a full glass ( 250ml ) of water 30 minutes before leaving your accommodation, especially when transitioning from cool, air-conditioned spaces to sweltering outdoor heat, which can sometimes differ in temperature by more than 10 deg C.
Take along a refillable bottle and top it up at hotels, restaurants or public water fountains.
PHOTO: AFP
While it is tempting to rely on convenience stores or cafes to grab water on the go, plan ahead. Carry a refillable water bottle and top it up at safe sources, such as drinking water dispensers located at hotels, airport terminals or restaurants.
Set alerts on your phone to remind you to drink water every one to two hours, even if you are not thirsty.
Boost hydration with foods that are high in water content, such as watermelons, oranges, grapes, cucumbers, tomatoes and clear soups. Adding electrolyte tablets or powders to drinking water can also help replenish lost minerals. And while coffee is a mild diuretic, which promotes urination, Dr Heng notes it is not necessarily harmful in the heat – as long as you drink more water to compensate for fluid loss.
5. Keep a small towel handy
Heat stroke can creep up quickly, especially when your body temperature rises above 37 deg C – essentially mimicking a fever. Common warning signs include light-headedness, headaches and nausea.
If you experience any of these, stop, find shade, hydrate and cool your body down immediately, says Dr Ammar.
A small towel is a simple but effective tool. It can be used to wipe off accumulated sweat, which allows your body's natural cooling system – perspiration – to work more efficiently.
For an extra cooling boost, dampen the towel with water and place it on your neck or wrists to bring your core temperature down.