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Traveling in Hot and Humid Weather? Here’s What You Need to Know to Stay Safe
Doctors, outdoor enthusiasts weigh in on how to prepare for trips during extreme heat
As heat warnings become more common, it’s important to keep in mind that the effects of extreme heat can be especially dangerous for older people — and to plan accordingly when traveling.
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Key takeaways
- Extreme heat and humidity can increase the risk of heat exhaustion and heatstroke, especially for older adults.
- Preparing ahead by acclimating to heat, staying hydrated and packing smart can help reduce health risks while traveling.
- Travelers should monitor the heat index, schedule activities during cooler hours and watch for early signs of heat illness.
No matter where you travel this summer, you’ll likely encounter hotter than usual temperatures. According to the National Oceanic and Atmospheric Administration, the 10 warmest years on record since global recordkeeping began in 1850 have occurred since 2015. Scientists at the Columbia Climate School say that 2026 is on track to be the Earth’s warmest year yet.
That prediction is bearing out in Europe, where June 2026 had the year’s second record-breaking heat wave, causing railway disruptions and cancellations in several countries. The heat also led popular tourist attractions, including the Eiffel Tower and the Louvre, to close early. In addition, heat advisories and extreme heat warnings across the U.S. in early July forced cancellations and modifications to many America 250 celebrations.
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And that’s all before the calendar flipped to August.
Summer is the most popular domestic travel season for travelers 50-plus, with summer vacation one of their primary motivators for international travel, according to AARP’s 2026 Travel Trends survey.
It’s important to keep in mind that though anyone can fall victim to the effects of extreme heat, it’s especially dangerous for older adults. As we age, our bodies can’t dissipate heat as efficiently. And if your body can’t cool itself, heat exhaustion — and potentially heatstroke — can set in. Additionally, older adults tend to have more chronic health problems and take more medications that can affect their ability to deal with heat.
Humidity introduces additional concerns, says Dr. Marc Taub, an emergency physician and medical director of emergency services at MemorialCare Saddleback Medical Center in Laguna Hills, California. Humidity hinders the body’s ability to cool itself through sweating, thereby intensifying the effects of heat, he points out.
To help combat this steamy summer’s inconvenient and potentially dangerous threat to your vacation plans, Taub offers a motto for travelers: Hope for the best, plan for the worst.
He explains that “with the summer travel season and hotter temperatures … preparation and planning can help reduce the risk of injuries and illness.”
Here’s what you need to know about traveling in the heat and humidity.
Prepare and pack smart when heading to a destination experiencing extreme heat. This includes bringing a wide-brimmed hat, sunglasses and other items to help you stay safe when outside.
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Preparation and packing for heat illness prevention
A little planning and knowledge can help you stay safe during extreme heat on your trip.
- Experiment with heat exposure. “If walking in the heat is going to be part of your trip, it is a good idea to prepare ahead of time by practicing being out in the heat before you travel, so your body and mind are used to [it],” says Wilderness Travel’s David Monteiro, a culture and hiking guide in Portugal, Spain and Cabo Verde, Africa. “Getting out a few times before your trip is better than nothing, although getting used to extreme/excessive conditions takes time.”
- Hydrate pre-trip. Drink water before and during the trip, including on the flight. Add in water-rich foods such as cucumbers, bell peppers, watermelon and apples.
- Add electrolytes. “Most emergency situations we’ve encountered related to the heat … have not been related to lack of fluid intake but rather to electrolyte imbalance,” says Zach Lentsch, owner and lead guide at Wyoming Mountain Guides. Consider packing electrolyte tablets or powders to add to water. Heads up: Large quantities of the powder travel better in checked luggage, as they may hold you up at Transportation Security Administration checkpoints.
Salted nuts travel well too and deliver healthy fats, says Dr. Jennifer Timmons, a primary care physician specializing in functional, integrative and longevity medicine and founder of Timmons Wellness, a concierge medical practice.
“It’s important to make sure you’re drinking plenty of water along with the salty snack, because salt alone can make you more dehydrated,” Timmons says.
- Additional hot weather essentials. Sun Jones, a nurse practitioner and curriculum manager at the University of Phoenix College of Nursing, suggests packing a hat, sunglasses, sunscreen, umbrella and lightweight, light-colored, loose-fitting clothing.
- Consider hiring a guide. If you’re set on hiking or other outdoor activities, guides have experience in the area and know where and when to mitigate heat hazards, Lentsch says. “They’ll help you be safer during the activity, and they are a great resource in case something does go wrong.”
Tips for road-tripping in the heat
If you’re road-tripping this summer, take extra precautions because a vehicle breakdown on a deserted road in high heat could be extremely dangerous. Consider these tips to prevent illness and injury on the road in the summer’s heat:
- Make an appointment with your mechanic. Vehicles have to work harder in the heat. Have a mechanic check your air conditioner’s performance before long trips, according to the National Highway Traffic Safety Administration. Any worn-out hoses and belts should be replaced too.
- Stock a summer-focused roadside kit. Pack first aid supplies, including drinking water, a flashlight, necessary medications and nonperishable food.
- Keep your cellphone charged. Consider a backup power pack.
- Drive during cooler hours. Avoiding peak heat hours by driving in the early morning or late evening “can help prevent overheating and reduce the risk of heat-related issues,” Taub says.
- Park in shaded areas. Use shades for the windows too.
- Don’t leave people or pets in a parked vehicle unattended — not even for a moment or with the windows cracked. “Temperatures can rise quickly in a parked car, putting passengers at high risk for severe heat exposure,” Taub says.
Portable fans, umbrellas and misting sprays are among the accessories travelers can use to keep their cool during extreme heat.
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On your trip: Stay cool to prevent heatstroke
Heat waves can be hard on the heart, and humidity introduces additional concerns. Pay attention to not only the temperature but also the heat index, which “combines temperature and humidity to give a more accurate measure of how hot it feels,” Taub says.
When the heat index is high, limit outdoor time to the early morning or evening hours. “It’s especially important for those over 50 to plan activities when the sun is not at its hottest,” Timmons says.
If you plan on participating in outdoor activities that require exertion, consider an ease-in period. “It’s helpful to not jump right into your activity as soon as you arrive at your destination and instead let your body acclimate for at least 24 hours,” Timmons says.
When spending any time in the heat, implement these cooldown techniques:
- Eat light. “Opt for smaller, more frequent meals. Heavy meals can increase body temperature,” says Dr. David Cutler, a family medicine physician at Providence Saint John’s Health Center in Santa Monica, California.
- Stay hydrated. Drink water supplemented with electrolytes on a schedule, even if you don’t feel thirsty, Timmons says. “As we age, our thirst response becomes less reliable,” she says, noting that common medications like antihistamines, antidepressants and those for blood pressure can increase the dehydration risk.
Jones says to “avoid sugary, caffeinated and alcoholic beverages as they can cause dehydration.”
- Take regular breaks. Ideally, do so in cool or shaded spots, Cutler says. He recommends “an umbrella or canopy if spending extended time at the beach.”
- Use cooling accessories. Portable fans, misting sprays and cooling towels can help.
To prevent a medical emergency, watch for the early signs of heat illness: heavy sweating, feeling weak and tired, dizziness, headache, nausea and just not feeling well, Jones says. “Take it seriously,” she adds. “Start cooling down and hydrate, and rest immediately to avoid more serious issues.”
If struggling with the heat doesn’t sound like your idea of a good time, keep activities indoors or, if possible, postpone your trip to a cooler month. Given the upward temperature trend, consider taking coolcations — vacations to locations with cooler temperatures — in the U.S., Europe or other locations in future summers.
Editor’s note: This article was originally published on July 3, 2024. It has been updated based on new information.
The key takeaways were created with the assistance of generative AI. An AARP editor reviewed and refined the content for accuracy and clarity.
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