Hydration hacks: Staying cool in tropical heat while on vacation
Heat-safe holiday
It’s that time of year when people feel the need to unwind by going on vacation and reconnect with the elements of nature—water, land, mountains, and lush forests.
Many holiday makers are heading to Asia for its beaches, food, tropical climate, and warm, welcoming people. But one thing that can throw a wrench in your outdoor plans? The heat and humidity. If you are not ready for it, the hot, sticky air in tropical countries can really take the fun out of your day.
So, if you are planning a trip to Asia, do not underestimate the heat. Whether you are checking out temples in Thailand, hopping between islands in the Philippines, strolling through markets in Vietnam, soaking in culture in Cambodia and Indonesia, or hunting down the best street food in Malaysia, the combination of high humidity and blazing sun can drain you quickly. Staying hydrated is not just a good idea—it should be high on your safety list.
When it’s hot and sticky, your body sweats more to cool down. That means you are losing water even when you are not moving much. Add sightseeing, hiking, or beach days into the mix, and dehydration can hit before you realize it. Common signs include dizziness, fatigue, dry mouth, or headaches. Do not wait until you are thirsty; by then, you are already on your way to dehydration.
So, what should you do? These quick tips will help you beat the heat and stay safe on your trip.
• Drink water regularly, not just during meals or when you are thirsty. Carry a reusable bottle and refill often. Coconut water is a great option—refreshing and packed with electrolytes. If you drink tea or coffee, remember they can be dehydrating, especially in the heat. Balance them with extra water.
• Skip heavy, greasy meals and opt for lighter, water-rich foods like fruit, salads, and broths. Watermelon, cucumber, and oranges are perfect for the heat.
• Dress light and smart. Choose breathable, loose-fitting clothes in light colors to help regulate your temperature. Do not forget a wide-brimmed hat and sunglasses—sun protection is key to avoiding overheating.
• Take breaks in the shade or indoors with aircon or fan, especially from 11 a.m. to 3 p.m. If you are sweating a lot or in the sun, add oral rehydration salts or electrolyte drinks to stay hydrated.
• Avoid the booze. Alcohol and heat do not mix. If you are having drinks on the beach, sip water between rounds. Your body will thank you the next day.
• Apply sunscreen. Broad-spectrum sunscreens with high SPF are more effective at blocking harmful UV rays and protecting skin hydration. Many sunscreens contain emollients, oils, and humectants that reinforce the skin’s protective barrier, lock in moisture, and prevent dryness. By reducing moisture loss, sunscreens help keep skin hydrated under sun exposure. They also help regulate body temperature by preventing sunburn and minimizing inflammation, which reduces sweating and fluid loss, indirectly supporting hydration.
If you are travelling with young children, try these tips
• Offer frequent water sips. Children lose more fluids in hot climates, so offer water often—even if they do not ask.
Remember to use safe, sealed bottled or treated water. Avoid tap water and ice made from it unless confirmed safe, and use only clean water for brushing teeth.
• Breastfed infants. Keep breastfeeding on demand—breast milk provides essential hydration and electrolytes. For babies over 6 months, offer small sips of boiled, cooled water along with breast milk or formula.
• Avoid sugary or caffeinated drinks. Drinks high in sugar or caffeine (like sodas, sports drinks, and energy drinks) can worsen dehydration and pose health risks, so it’s best to avoid them.
• Offer infused water or cold fluids. Keep water cold with ice cubes or frozen fruit to enhance flavor and encourage drinking. Add fresh fruit slices or freeze fruit in cubes for a tastier, sugar-free option.
• Set up regular “water breaks”. Set routines or reminders for kids to drink water throughout the day, especially before and during outdoor activities.
Your vacation is meant to be fun—not spent recovering from heat exhaustion. Stay cool, drink up, and enjoy your trip without burning out.
Category: Top Story
