How to Keep Cool and Avoid Heat Exhaustion While Traveling This Summer

Given this summer's record temperatures, this story written for The Orbitz Blog is particularly timely.

Steamy  Cambodia

The conditions were extreme. Cambodia was experiencing an unprecedented heatwave. Temperatures soared above 100 degrees daily and the high humidity made it feel more like 120. Due to a previous bout with heat exhaustion, I was being especially cognizant of drinking fluids and staying as cool as possible. Nonetheless, after eight days in the scorching heat, I succumbed and ended up in an emergency room in Phnom Penh with a case of dehydration and heat exhaustion.

Think this can’t happen to you? Think again. Heat exhaustion is not an exotic phenomenon. It can strike anyone anywhere, from the humblest of wayfarers to superstar athletes—and with summer in full swing, the time to think about prevention is right now.

What are the contributing factors? It starts, of course, with heat and humidity (which, combined, make up the heat index). That alone can do the trick. But heat exhaustion may set in more quickly while traveling, exacerbated by factors like the dehydrating effects of plane travel, participation in strenuous, sweat-inducing activities and vacationing in high altitudes. Air quality also has an impact.

Dehydration often underlies heat exhaustion, but salt depletion can be an issue as well. Regardless of the underlying causes, the symptoms can include anything from headaches, flu-like symptoms, nausea or cramps.

To fend off the possibility of falling victim to it, consider these tips:

Hydrate: Drink more water than usual beginning a week out from your trip, particularly if it involves air travel. On location, drink water throughout the day. Better yet, as you hydrate, alternate between water and liquids taken with electrolytes. This strategy can help fend off both dehydration and mineral depletion.

Rest: Take it easy within 24 hours of landing after long-distance flights. Don’t be climbing mountains or scaling Great Walls on day two of your trip, especially in warm, humid climates.

Dress appropriately: Always wear a hat, lightweight clothing  and sunscreen. Also wear light colors, which don’t absorb the sun’s rays. Opt for cotton and other natural fabrics versus polyesters that don’t breathe.

Replenish: Carry electrolytes and water at all times. Bring along electrolyte tablets or oral rehydration kits from trusted outfitters like REI. To ensure liquids stay cool, consider buying an insulated water bottle. Longer-distance hikers might opt for hydration packs, which have built-in water reservoirs and tubes that allow you to sip with the pack on your back.

Invest in a Buff: Wear one of these versatile cooling scarves,  just like they do on Survivor. Better yet, get one with a SPF rating to further protect the oft-neglected neck from the sun. For more cooling effects, dip it in cold water before donning.

Look for warning signs: If you catch the symptoms early, you may be able to fend off full-blown heat exhaustion. If you start feeling queasy, stop activity immediately, head toward shade, loosen clothing and cool your body with ice or cold water.

If you have concerns, the best bet before leaving on a hot trip is to ask your doctor for his or her advice. Also, get travel insurance, which will cover you in case heat exhaustion leaves you high and dry.

Tourism, Terrorism and Tactics for Travelers: Nine Tips

In the wake of the recent terror attacks in France, Mali, and to some extent, Lebanon, travelers are once again faced with the question, "Should I stay or should I go?" I have a rather unique perspective on this issue. In addition to covering travel for the likes of CNN and other national outlets for more than 20 years, I assisted the Travel Industry Association of America* (TIA) in media outreach after 9/11.

Much of the effort to get people traveling again was focused on the international market. At the time, the Internet, was not nearly as ubiquitous as it is today, and outlets like Twitter and Facebook, et al, did not even exist. Imagine that, Millennials.

Media messages, therefore, were mainly delivered via print and television. For international television outlets, I produced a video news release starring the President and Bill Marriott. The message--the USA was safe and open for business. I also wrote articles that were placed in international travel publications. For the domestic market, TIA tasked me with developing special See America travel supplements for USA Today. 

Three days after the recent attacks in Paris, I attended a media luncheon held in Washington, DC by Atout France, the country's tourism promotion arm. I was glad to see the event was not cancelled, as it sent a message that France was staying strong and carrying on. All travelers should follow suit. Yes, the U.S. State Department just put out a travel caution, but it really doesn't say anything new....and it certainly isn't very specific. For more on this, check out this op-ed from ETurboNews.

If you are considering a trip overseas, I would suggest the following:

1. Do check government websites for country-specific travel advisories and travel warnings. For Americans, the place to start is travel.us.gov.  At times, State Department travel advisories may be tinged by politics, so I suggest cross-checking. The Canadian government site is http://travel.gc.ca/travelling/advisories, while the United Kingdom's advisories are housed at https://www.gov.uk/foreign-travel-advice. The Australian government's website, http://www.nationalsecurity.gov.au/Pages/default.aspx, may offer added insight into countries located in southeast Asia.

2. Do consider staying at a non-Western hotel chain....or one that doesn't advertise its chain affiliation on its sleeve. 

3. Do buy travel insurance. If you have to nix a trip due to terrorism, or are stuck in a place because of events, travel insurance policies often cover trip cancellation and expenses borne from delays in getting home, including extra hotel nights and added flight costs. This USA Today story offers more details.

4. Do be vigilant. Be extra-aware of your surroundings. Avoid political demonstrations and mass gatherings.

5. Do be aware of anniversaries of political and/or controversial events within a country.

6. Don't publicize your nationality  

7. Always have a hard copy of emergency contacts with you. Include in the contact list the address and phone number of your country's closest embassy or consulate.

8. More advice from MI5, the United Kingdom's noted security intelligence agency, is here. 

9. In offering this last piece of advice, I must serve up a cliche, thereby making an exception to my rule of avoiding trite and banal phraseology. Here goes: If you stop traveling, the terrorists win. So, go, go, go.


*TIA was the predecessor to the US Travel Association.