Sun and heat on tours

Many of Australia's best tours are long days outdoors: on a boat, walking in the outback, on a beach or touring vineyards in summer. Australia's UV levels are high, and heat can build up quickly, especially when you're busy and excited. Sunburn can ruin a holiday, and heat illness can be dangerous. This guide covers sun protection, hydration and recognising heat illness, based on advice from Cancer Council Australia and healthdirect.

Understanding UV

Ultraviolet (UV) radiation from the sun causes sunburn, skin damage and skin cancer. It can't be seen or felt, and it isn't related to temperature: UV can be high on cool, cloudy or windy days. Cancer Council recommends using sun protection whenever the UV index is 3 or above. The daily UV forecast is available from the Bureau of Meteorology and on Cancer Council's SunSmart app.

On tours, UV exposure is often higher than you expect because:

• you're outside for hours at a time;
• water, sand and pale surfaces reflect UV;
• a breeze on a boat or a cool morning makes it easy to forget;
• you may be in the water, washing off sunscreen.

The five sun protection steps

Cancer Council recommends using all five steps when the UV index is 3 or above:

1. Slip on clothing that covers as much skin as possible, such as a long-sleeved shirt with a collar.
2. Slop on SPF50+ (or at least SPF30) broad-spectrum, water-resistant sunscreen. Apply it 20 minutes before going outdoors and reapply every two hours, or after swimming, sweating or towelling.
3. Slap on a broad-brimmed hat that shades your face, head, ears and neck.
4. Seek shade.
5. Slide on close-fitting, wraparound sunglasses that meet the Australian Standard.

No single step gives complete protection, which is why Cancer Council recommends using all five.

Using sunscreen properly

Most people use less sunscreen than they need. Apply a generous amount to all exposed skin, including ears, neck, the tops of feet and the backs of hands. Reapply regularly, particularly after swimming. Check the expiry date, and store sunscreen out of hot cars and direct sun.

Sunscreen should never be your only protection. Clothing, hats, shade and sunglasses do much of the work, and a lycra suit or rash vest is ideal in the water.

Heat and your body

Your body cools itself by sweating. In hot weather, especially with exertion, it can struggle to keep up. Healthdirect says that anyone can be affected by heat, but some people are at higher risk, including older people, babies and young children, pregnant women, people with chronic medical conditions and people taking some medications.

Staying cool on tours

• Drink water regularly, before you feel thirsty. Carry your own bottle and refill it whenever you can.
• Plan activity for cooler times, such as early morning walks.
• Rest in the shade whenever possible.
• Wear loose, light-coloured clothing made of breathable fabric.
• Limit alcohol, which can contribute to dehydration.
• Take breaks and don't push yourself to keep up with a group.

In the outback, walks can be long and exposed. Carry more water than you think you'll need, and follow park advice about closures.

Heat exhaustion

Heat exhaustion can develop when the body loses too much water and salt. Healthdirect lists symptoms including:

• heavy sweating and thirst;
• pale, clammy skin;
• muscle cramps;
• tiredness and weakness;
• dizziness and headache;
• nausea or vomiting;
• fainting.

If someone shows these signs, move them somewhere cool, have them lie down, loosen tight clothing, give sips of water or an oral rehydration solution and cool them with wet cloths or a fan. Seek medical help if symptoms get worse or don't improve.

Heatstroke

Heatstroke is a life-threatening emergency. Healthdirect says to call Triple Zero (000) if someone has symptoms such as:

• a very high body temperature (over 40°C);
• confusion, slurred speech or strange behaviour;
• hot, red or dry skin;
• seizures or collapse;
• loss of consciousness.

While waiting for the ambulance, move them somewhere cool, remove excess clothing and cool them with water and fans. Don't give fluids if they're not fully conscious.

Sun and heat on boats

Reef and whale watching trips combine strong sun with reflected light. Shade on deck helps, but UV reflects off the water, so keep your hat, sunglasses and long sleeves on. In the water, a stinger suit or rash vest protects against sun and stingers. Seasickness can increase dehydration, so keep drinking water.

Sun and heat with children

Children are particularly vulnerable to sunburn and heat. Use all five sun protection steps, keep them in the shade where possible, and make sure they drink regularly. Never leave children in parked vehicles. See our guide to tours with kids.

Packing list

• SPF50+ sunscreen
• Broad-brimmed hat
• Wraparound sunglasses
• Long-sleeved shirt or rash vest
• Large refillable water bottle
• Electrolyte sachets if recommended by a pharmacist
• Lip balm with SPF
• A light scarf or cooling towel

Medications, health conditions and heat

Some medications affect how your body handles heat, for example by changing how much you sweat or how much fluid you lose. If you take regular medication or have a heart, kidney or other chronic condition, ask your doctor or pharmacist before a trip involving hot weather or strenuous activity. Tell your tour guide too, so they can keep an eye on you and plan rests. Travel insurance may also have conditions relating to pre-existing medical conditions; see our guide to travel insurance for tours.

Acclimatising

If you've arrived from a cooler climate, your body needs time to adjust to heat. Plan gentler activities for your first day or two, and save long walks or demanding tours for later in your trip. Early starts make a big difference: in hot regions, many tours leave at dawn precisely so you can walk while it's cooler. Don't underestimate how quickly conditions change once the sun is high.

Looking out for each other

People suffering from heat often don't recognise it in themselves, especially if they're excited or determined to finish a walk. On tours, keep an eye on your companions and speak up if someone looks unwell, flushed or confused. Guides are trained to notice the signs and would much rather slow the group down than deal with an emergency. If you're struggling, tell the guide straight away.

Cool-weather sunburn

Many visitors are caught out by sunburn on cool, windy or overcast days, especially in southern Australia, on boats and in alpine areas. Because UV isn't related to temperature, you can burn badly on a crisp morning walk or a breezy harbour cruise without ever feeling hot. Check the daily UV forecast rather than relying on how warm it feels, and keep your hat and sunscreen handy whatever the weather. Snow and water both reflect UV, adding to your exposure.

Key points

• Use sun protection whenever the UV index is 3 or above, even on cool days.
• Use all five steps: slip, slop, slap, seek and slide.
• Reapply sunscreen every two hours and after swimming.
• Drink water regularly and plan activity for cooler times.
• Heatstroke is an emergency: call 000.