Sun safety & heat survival tips for Kiwis travelling overseas
Travelling to warm destinations can be a highlight of any Kiwi’s year – from beach days and cultural explorations to wandering vibrant city streets. But heat and strong sun also bring risks. Whether you’re heading to Southeast Asia, the Pacific Islands, the Middle East or other sunny hotspots, good preparation and smart choices make your holiday safer and more enjoyable. This guide covers practical ways to stay cool, protect your skin, make the most of heat-friendly travel, and plan ahead so the hottest parts of the year don’t spoil your adventure.
Why sun safety matters on holiday
Even if you’re used to New Zealand’s strong UV levels (often among the highest in the world), many overseas destinations have intense heat and sun that can lead to dehydration, heat exhaustion or sunburn if you’re not careful. The risks increase when you’re active outdoors, unaccustomed to a climate, or spending long hours wandering or sightseeing. Staying cool and sun safe helps you avoid uncomfortable or even serious health problems – and means you’ll return home with great memories, not painful burns or a heat-related illness.
Top heat-avoidance tips
Hydration: the foundation of staying cool
Drink water regularly throughout the day – even if you don’t feel thirsty, as heat can mask dehydration. Aim to carry a refillable water bottle with you and take small sips often. Avoid excessive alcohol or caffeine as these can worsen dehydration, particularly during prolonged exposure to high temperatures, as outlined in official hot weather health advice.
Dress smart
Choose loose, lightweight, breathable clothing in light colours. Natural fibres like cotton or linen help your body regulate temperature better than heavy synthetic fabrics. Wide-brimmed hats and UV-protective sunglasses not only add comfort but also crucial sun protection. Guidance from the Met Office on staying cool during heatwaves reinforces how clothing choice plays a major role in heat management.
Time your activities wisely
The sun’s rays are strongest between roughly 11 am and 3 pm. Try to plan outdoor activity outside these peak heat hours, resting in the shade or indoors during midday, and explore sights early in the morning or later in the afternoon instead. Many public health agencies recommend this approach as part of staying safe in hot weather, particularly when travelling.
Seek shade and airflow
If you’re in a city or at the beach, find shaded areas or walk through air-conditioned buildings to give your body a break from direct sun and heat. Even short rests in cool spots help your body lower its temperature.
Protect your skin
Applying broad-spectrum sunscreen (SPF 30+), reapplying it every couple of hours, and covering up when possible are essential. Sunburn not only hurts but increases your risk of skin damage later in life, especially when UV levels are extreme in tropical or desert climates.
Staying cool when out and about
Handy tools and accessories
Pack small items that help lower your temperature:
• A lightweight portable fan (battery-operated or USB)
• A cooling towel or bandana you can wet and wear
• A hat with good ventilation and UV protection
• Comfortable sandals or breathable footwear instead of closed shoes in extreme heat
Carrying a parasol or umbrella can also create shade when strolling city streets or through markets.
Use local knowledge
In many hot countries, locals adapt to the heat with habits worth copying. Afternoon rest periods, loose clothing, and avoiding the midday sun are common in Southeast Asia, the Pacific, and the Middle East. Learning how locals structure their day can help you manage the heat far better than trying to power through it.
In your hotel or accommodation
Air conditioning and cooling indoors
Not all hotels, especially budget or mid-range options in hot countries, will have reliable air conditioning. Before booking, check amenities and recent reviews about how well the rooms stay cool at night. Sleeping in an overheated room can affect sleep quality and increase fatigue the following day.
If air conditioning is limited or absent:
• Close curtains and blinds during the day to block direct sun
• Leave windows open at night (if safe) to allow cooler air to circulate
• Use a fan to keep air moving.
Heat and kids: extra care needed
Children’s bodies heat up faster than adults’, and they can go from enjoying the sun to overheating without obvious warning signs. When travelling with tamariki:
• Encourage regular water breaks and hydrating snacks
• Keep them shaded during peak sun hours
• Dress them in lightweight, breathable clothing that still protects skin
• Watch closely for tiredness, irritability or flushed skin, which can be early signs of overheating
Recognising and treating heat-related issues
Even with precautions, heat exhaustion or sunburn can happen. Knowing what to look for helps prevent serious illness.
Heat exhaustion signs may include heavy sweating, dizziness, nausea, headache and weakness. Move to a cool place, sip water and rest immediately. If symptoms worsen or include confusion or fainting, seek medical help urgently.
Treating sunburn
For mild sunburn:
• Cool the skin with a cool shower or damp cloth
• Apply aloe vera, soaked and cold tea bags, or after-sun lotion
• Avoid further sun exposure until healed
Blistering or severe burns should be assessed by a medical professional.
Best times to travel to avoid extreme heat
Choosing when to travel can significantly reduce heat exposure. Shoulder seasons often provide warm weather without extreme temperatures.
• Southeast Asia: Cooler and drier from November to February in many regions
• Pacific Islands: May to October is generally less humid and more comfortable
• Dubai and the Middle East: November to March offers far more manageable temperatures compared with peak summer
Checking average temperatures, humidity and UV levels before booking helps you travel smarter and more comfortably.
Popular hot destinations for Kiwis – plan for the heat
New Zealanders frequently travel to hot regions including:
• Thailand, Vietnam and Cambodia
• Indonesia (Bali, Lombok)
• Japan in summer
• Fiji, Samoa and Vanuatu
• Dubai and Abu Dhabi
These destinations are rewarding but demand realistic planning around heat, hydration and rest.
Don’t forget travel insurance
Heat-related illness, dehydration, sunburn requiring medical care, or disrupted travel plans can all become costly overseas. Having comprehensive cover helps protect you if something goes wrong. Before you travel, consider getting a quote from Go Insurance NZ to make sure your policy suits your destination, climate and activities.
Visit the Go Insurance NZ homepage to get a quote and travel with confidence.
Hot holidays offer unforgettable experiences, but the heat should never be underestimated. With sensible planning, local insight and sun-smart habits, you can enjoy warm destinations comfortably and safely. A little preparation goes a long way toward turning a hot holiday into a great one.
For additional international travel advice, the CDC’s summer travel guidance offers useful insights into managing heat while travelling overseas.