Summer is in full swing, which means that summer travels are on! And so is the heat! I returned from Italy on July 3rd, and by that point, the temperature in southern Italy was starting to soar. My collaborators and family members in Italy tell me that it has only worsened since my departure, and it’s unlikely to relent soon. 

In an ideal world, everyone would travel in the spring and fall months. Even winter is lovely in Italy and most of Europe. But alas, sometimes jobs, schools, and other commitments prevent travelers from vacationing during those ideal times of the year, and are restricted to summer travels. 

Staying cool in hot weather can be challenging. Risks related to excessive heat include dehydration, collapsing, muscle cramps, and even heat exhaustion. Keeping your body cool is vital. Have you ever noticed that keeping your body cool also helps you stay calm? I get anxious when I am hot. That’s because the heat often exacerbates stress, tension, and frustration. I am naturally hot-blooded (in temperature, not temperament), and my intolerance of the heat is one of the main reasons I wouldn’t consider running tours in the summer. 

But for those traveling to Italy (or elsewhere) this summer, there are multiple simple and effective ways to stay cool in hot weather, many of which are entirely up to you and not Mother Nature.

Stay Hydrated

Keep your body hydrated as much as possible during your summer travels. Luckily, in Italy, accessible water is plentiful, so pack a reusable water bottle and bring it with you at all times. You will find free and open fountains serving perfectly safe water in most major city in Italy. Water is essential for your body to stay cool when the weather is scorching. You should drink it even if you don’t feel thirsty to help your body keep its temperature low. So don’t wait until you’re thirsty to drink!

Be Mindful of Your Attire

One of the most frequent questions I receive after someone signs up for a tour is: What should I pack? Italians are known for being stylish, and always appear more than presentable, even in the summer months! But even Italians have gotten more casual about their clothing, especially so in the hot months. When packing for an Italian summer vacation, consider light-colored clothing to reflect the sun’s light and heat better. Also, choose clothing made of light fabric that fits softly. A pair of shorts and a short-sleeved shirt are an excellent choice for men, even when heading to a restaurant. Sundresses or light jumpsuits are ideal for the ladies. Also, prioritize fabrics that provide good air circulation to help dry sweat on your skin. 

Italians love linen, and cotton taper moisture and keeps your skin cool. Synthetic clothing tends to trap moisture, making the fabric feel heavier, sticking to the skin, and hindering air circulation. And leave the long jeans at home. Long jeans have no place in Italy during the summer months. You’ll thank me for this one! 

A wide hat is not only stylish but also a necessity during summer travels. If you’re worried about it getting damaged in your suitcase, you will not be short on opportunities to buy one during your travels. They are often sold at countless markets, many for under 10 Euros. While it doesn’t offer the same protection, men should feel free to wear a baseball cap. 

Plan Your Itinerary Carefully

If visiting Pompeii or other outdoor attractions is on your list of must-sees, reconsider the timing of your visit. Do all you can not to expose yourself to the sun during the hottest hours. And many outdoor attractions offer little to no shade whatsoever. Do what you can to stay out of the sun when the heat is most intense. Your best bet is to stay indoors from 10:00 am to 4:00 pm during summer. Use this time by visiting air-conditioned museums, shops, or other indoor activities. Or do what the locals do best during these hours: take a restful nap! But if you must be outdoors, stay in the shade as much as possible.

Be Selective of What You are Eating

I know, you’re visiting Italy, and its food is one of the major attractions, but be selective about your menu. Choosing refreshing foods will only benefit you in the long run. Eating can only help you stay refreshed if you select the right ingredients. Fruit and vegetables, such as fruits or green salads, are a winning option. During the hottest hours, avoid meat and high-protein foods, which increase your metabolism and, in turn, can also increase heat production. Eating smaller meals can also help keep you cooler, as large meals force your body to work harder.

Limit the Alcohol 

The wine, the Aperol Spritz, the Negroni – oh my! They all sound so deceptively refreshing! But unfortunately, you are more prone to dehydration when you have had a few too many drinks. Alcohol is a powerful diuretic that leads to urinating more than usual, resulting in dehydration and the loss of many nutrients, such as vitamins, minerals, and salts. That said, you will surely enjoy a few drinks when traveling, so enjoy your alcohol moderately, but at least don’t do so during the day, and enjoy it in the evening, away from the sun’s rays. Consider increasing your water intake, which can help minimize the effect of alcohol on the body. 

Enjoy Dining Al Fresco

Italians love late dining and rarely eat dinner before 8:00 pm. If this is something you typically shy away from doing at home, consider adapting while in Italy and enjoying a late dinner, preferably outdoors. Can you picture it? Eating a long, leisurely dinner while at the same time, enjoying the locals taking their nighttime passegiata. It’s like getting dinner and a show in one spot! You’ll be away from the sun’s rays; you can finally relax and enjoy a lovely glass of red, or white. 

Seek Out Shade & Shelter

Plan a visit to somewhere cooler if you want to enjoy the Italian outdoors. The mountains, the forest, local rivers, and valleys are ventilated and can be refreshing places to visit. While it’s not always windy in these places, they are generally more ventilated than other areas.

Take a break immediately and seek cooler shelter if you start to feel sick in any way. If you have been out and about during the day and begin to feel dizzy or weak, go to a cool place and try to rehydrate by slowly drinking cold water. Your best bet is a local bar (which is really a café) with an air conditioner (and plenty of lemon granita and gelato). Try to rest there for a bit before going out again. Dizziness, headaches, and nausea can be symptoms of heatstroke. Contact local emergency services immediately if you or someone in your group are exhibiting these symptoms.

In Conclusion

Summer travels are not an ideal time for travels, but it may be the only time that works for some people. With some advance planning, a lighter schedule, and a common-sense attitude, you can enjoy your summer travels safely and have a wonderful time, despite the heat.