14 Smart Ways To Stay Cool And Sane While Traveling Europe This Summer
How to still enjoy your croissants in peace without melting into the sidewalk.
Europe is stunning in the summer, but also hot, crowded, and chaotic. With temperatures in Spain already nearing 40°C and news outlets warning of extreme heat and potential wildfires across southern Europe; governments are gearing up for emergency response. Whether you're heading to the hills of Tuscany, the beaches of Greece, or a city break in Barcelona, heat-related stress is real and you need to be prepared for it.
Here are 14 critical tips to help you avoid burnout, dehydration, and heat exhaustion. Plus, new fire safety precautions everyone should know in 2025.
1. Don’t underestimate the heat
European summers are no joke, especially in southern countries like Spain, Italy, and Greece. Daytime temps regularly hit 35–40°C (95–104°F) and there’s little to no AC in many public areas. Treat it seriously.
Assume extreme heat every day.
Re-check the forecast each morning
Avoid midday activities when possible.
2. Plan around the heat—not through it
Shift your day to match the local rhythm. Schedule a 2-hour nap every afternoon from 1 to 3pm. Just like the locals do. Especially if you are travelling with children.
Sightsee early morning or after 6pm.
Rest indoors between 1pm–4pm.
Schedule indoor activities during peak heat (museums, cafés, etc.)
3. Book accommodations with real AC
"Air conditioning" in listings doesn’t always mean effective air conditioning.
Read reviews and check if the unit is real, not just a ceiling fan.
Ask the host/property if there’s AC in bedrooms.
Prioritise newer buildings or hotels when heat is your biggest concern.
4. Hydrate like it’s your full-time job
If you wait until you feel thirsty, you’re already behind.
If you can, freeze your water bottle at night. In the morning it will be a solid block of ice.
By mid-morning, it’ll turn into cold, melty magic.
Always carry a refillable water bottle.
Add electrolytes to at least one drink per day.
Avoid excess alcohol in the sun.
5. Dress for the forecast, not Instagram
Heat exhaustion doesn’t care how cute you look. Also, walking around in a drenched T-shirt isn’t romantic. It’s gross.
Pack double the clothes you think you need and always carry a change of top in your bag.
(Also: carry deodorant. You will be grateful you did)
Select light, breathable fabrics: go for linen, cotton, dry-fit.
Avoid denim and synthetic clothes.
Wear a hat and sunglasses.
6. Shield your skin from the sun’s wrath
The sun is stronger than you think, and a burn will ruin your next few days.
SPF 50 is a must. Reapply every 2–3 hours.
Cover shoulders during peak hours.
Don’t rely on shade, it’s not always available.
Pro Tips for Family Sunscreen Use in Heat:
Apply 30 minutes before sun exposure, and reapply every 2 hours—or after swimming/sweating.
Teach kids to help apply: The faster it goes on, the less likely they’ll resist.
Stay stocked: Bring enough—2 ml per hand-sized area—plan for two full-body applications per day.
Cover corners: Don’t miss ears, the back of the neck, tops of feet, and hands.
7. Embrace the afternoon break
Instead of pushing through the hottest part of the day and collapsing from exhaustion, follow the locals and chill.
Nap. Read. Take a cold shower.
Sit in a shaded café.
Embrace the pace: slower is smarter.
8. Don’t overeat
Greasy or heavy foods make you sluggish and dehydrated.
Go for light meals: salads, grilled meat/fish, fruit.
Eat more often in smaller portions.
Carry snacks and don’t wait until you’re very hungry.
9. Slow your pace
You don’t need to hit 14 cities in 12 days.
You don’t need to see all of Paris in 48 hours.
You definitely don’t need to cry on a train because you missed a connection. Build in buffer days. Do “nothing” days. Some of my favourite memories came from not doing anything (or missing a train connection).
Plan fewer sights per day—3 max.
Be flexible. Cancel things if needed.
Focus on quality time, not checklists
10. Take advantage of local transport
Don’t try to “walk everywhere like a local” in 38°C. That’s not adventure. It’s torture.
Use trams, metros, or buses where possible.
Book hop-on-hop-off transport for easy movement.
Budget for taxis or Ubers during peak heat.
11. Stay in AC-heavy areas mid-afternoon
Museums, churches, and shopping centres are lifesavers.
Research where the AC is before you go.
Sit in malls or lobbies to cool off.
Don’t force yourself to “power through” outdoor landmarks.
12. Pack heat-friendly essentials
Bring the right gear. You’ll use it daily.
Portable fan (USB or battery powered).
Cooling towel.
Electrolyte tablets.
Refillable water bottle.
Compact umbrella for shade.
SPF

13. Listen to your body—seriously
Don’t ignore early signs of heat exhaustion:
Early signs: dizziness, nausea, chills, weakness.
If it hits: stop moving, find shade, hydrate, lie down.
If symptoms persist: seek medical attention ASAP.
14. Traveling with kids? plan carefully
When you’re exploring Europe with kids, everything needs to slow down. Children dehydrate faster, overheat quicker, and have zero patience for long queues in the sun. If one museum per day is all they can handle, that’s a win.
Stick to shaded routes, hit major sights early in the morning, and avoid any outdoor activities between 1–4pm.
Bring cooling towels, mist spray bottles, and a backup outfit.
Make hydration fun (think funky bottles or sip challenges),
Book skip-the-line tickets wherever possible, and don’t overload your itinerary.
How to ensure fire safety in europe’s heatwaves
With wildfires now a regular part of European summers, travellers need to stay alert, especially in southern regions like Spain, Portugal, Greece and Italy. Entire areas of land have been evacuated in past summers due to fire risks.
Here’s how to stay safe without freaking out.
Check fire alerts daily
Use apps like Meteoalarm, Copernicus, or local city alerts. Many cities now issue “Red Flag Days” where all fire-prone areas are off-limits. Respect those.
Avoid fire-prone areas
Skip dry trails, forests, and rural hills during heatwaves. Stick to shaded city walks or coastal routes.
Know your exits
Whether you’re staying in an Airbnb, hotel, or campsite, learn your evacuation route. Ask locals if roads are open and what zones to avoid.
Carry a mini emergency kit
Keep a power bank, water, light snacks, ID copies, and a small flashlight in your bag—just in case.
Listen to the locals
Locals know when something’s risky. If they say “don’t go there today,” don’t.
Don’t try to “see the fire”
Don’t be that person trying to grab drone footage or take selfies near a smoke cloud. Stay far away. Respect the fire crews. Keep moving in the opposite direction.
The bottom line:
Europe in the summer is incredible but only if you respect the heat, pace yourself, and plan carefully. Hydrate. Rest. keep it simple.
Heading to Europe this summer? Save this list and share it with your travel tribe. And if you’ve got a tip that saved your sanity during a European heatwave, please drop it in the comments to help other travellers stay safe.
Disclosure:
This article contains affiliate links—which means I may earn a small commission if you buy through them (at no extra cost to you). Every product recommended here is something I’ve personally used, tested or thoroughly researched.
Love reading realistic tips! My favorite is dress for the forecast, not Instagram. This couldn't be more true!
yes to all of this!
I was in Greece in July, and while the islands and beaches were tolerable, Athens was excruciating! I was at the top of the acropolis when they actually decided to shut down because it was so hot (and we went early).
one thing i would add is comfortable breathable shoes as well as clothes, because you can get terrible blisters, especially if you’re not used to walking all day.
also European nightlife is the best, so it just adds to the reasons to sleep midday and stay out late!
Great post :)