From your backyard to your bucket-list vacation, don’t let heat put your health at risk.
As temperatures rise, so does the risk of heat-related illness — whether you’re relaxing at home in Ottawa or trekking through a tropical climate abroad. At Destinations Travel Clinic, we want you to enjoy every sunny moment safely by understanding the signs of heat exposure and how to protect yourself wherever you go.
What Is Heat Exposure?
Heat exposure happens when your body absorbs more heat than it can release. This is common during prolonged time outdoors in hot weather, physical activity in warm climates, or even while sightseeing in countries with high humidity and limited access to air conditioning.
Know the Signs of Heat-Related Illness
Heat Cramps
- Muscle spasms, usually in the legs or abdomen
- Often caused by heavy sweating and loss of electrolytes
Heat Exhaustion
- Heavy sweating, dizziness, fatigue, headache, nausea
- A warning sign that your body is overheating and needs to cool down quickly
Heatstroke (Medical Emergency)
- Body temperature over 40°C (104°F)
- Confusion, rapid heartbeat, fainting, or loss of consciousness
- Requires immediate medical attention
How to Protect Yourself — Whether You’re Abroad or at Home
Stay Hydrated
- Drink water frequently, especially when flying, hiking, or exploring warm climates
- Avoid alcohol and caffeine, which can dehydrate you faster
Dress for the Weather
- Light, loose, and breathable clothing is your best defense
- Don’t forget sunglasses and a wide-brimmed hat
Limit Direct Sun Exposure
- Avoid the sun during peak hours (10 a.m. to 4 p.m.) when UV rays are strongest
- Seek out shade or air-conditioned spaces when possible
Use Sunscreen
- Apply broad-spectrum SPF 30+ every two hours — more often if sweating or swimming
Take Breaks and Listen to Your Body
- Whether you’re on a walking tour in Rome or gardening at home, take regular shade or water breaks
- Don’t push through dizziness or fatigue
Extra Care for Travelers
Heat risks are amplified when traveling to destinations with high humidity, elevation, or unfamiliar climates. Our travel health team can help you prepare with:
- Personalized travel consultations
- Hydration and electrolyte products
- Advice on staying safe in extreme climates
- Vaccination reviews to rule out illnesses that can worsen with dehydration
Special Note for Vulnerable Populations
Children, seniors, and those with chronic conditions are more prone to heat-related illnesses. Make sure they stay cool, drink fluids regularly, and avoid peak heat hours — especially when traveling.
Your Healthy Trip Starts with Smart Summer Safety
Heat-related illnesses are preventable — and with a little planning, you can make the most of the season, whether you’re at home or away.
Visit Destinations Travel Clinic for travel health advice, sunscreen, hydration support, and expert guidance before your next adventure.
Ottawa’s travel health experts
Protect your summer. Protect yourself before you travel.
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Because Your Health Doesn’t Take a Vacation — Even When You Do.
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The medical information on this site is provided as an information resource only and is not to be used or relied on for any diagnostic or treatment purposes. This information does not substitute for professional diagnosis and treatment. Please do not initiate, modify, or discontinue any treatment, medication, or supplement solely based on this information. Always seek the advice of your health care provider first. Full Disclaimer