Sun and heat: the mistakes travellers keep making

Sunburn is the problem everyone anticipates. Dehydration and heat exhaustion are the ones that actually ruin days of a trip.

The sun

UV rises with altitude and reflects off water, pale sand and snow. In practice: on a boat in the Philippines or on a glacier in Nepal, you take far more UV than the temperature suggests.

Three mistakes recur constantly.

Too little product. The recommended amount for an adult body is around six teaspoons. Most people apply a third of that.

No reapplication. Every two hours, and after every swim or heavy sweat, even for a water-resistant product.

The forgotten areas. Ears, back of the neck, tops of feet, backs of knees, lips. SPF lip balm is not a detail at 3,000 metres.

Clothing remains the best protection. A long-sleeved rash guard for snorkelling saves you reapplying to a back you cannot reach.

The heat

This is the underestimated part. Heat tires you, kills your appetite, disturbs sleep and makes you irritable — often before you identify it as the cause.

Drink before you feel thirsty. Thirst appears once dehydration is already underway.

In serious heat with heavy sweating, water alone is not enough: you lose salts too. That is where rehydration sachets or electrolyte tablets genuinely help, not just after a stomach upset.

Build your days around the sun rather than against it. Sightseeing early and late, shade between midday and four. That is what residents do, and it is not a coincidence.

Warning signs

Headache, nausea, cramps, sudden fatigue, clammy pale skin: these are signs of heat exhaustion. Get into shade, drink, cool down.

If the person stops sweating, if their skin becomes red and dry, if they are confused or lose consciousness, that is a medical emergency. Call for help immediately.

This guide describes general precautions and does not replace medical advice.