Ah, summer in Greece…the azure waters, the sandy beach and…the heat! Yes, most of us who have to live through four seasons love the summer heat – or is it just me?

Considering that high temperatures not only can make our lives pretty miserable but they can cause harm to our bodies, in this article, I’m talking about some practical tips to stay safe during the summer in Greece.

Wear clothes appropriate for the summer heat

Wear clothes made from light, natural fabrics (cotton) and stay away from dark colors (which attract heat). Wear a hat to protect your head from the sun.

On, and a cute fan is lightweight and is excellent during those long walks. Or when you go dancing.

Don’t know what to pack for your trip to Greece? Here’s some useful info on what to wear in Greece during the summer.

Eat a healthy diet

Eat right and light. Stay away from heavy meals which take longer to digest and put more strain your body. Eat small meals, often.

Salads are excellent choices. Eat at least five cups of fruits and veggies each day. Watermelons, cucumbers, and tomatoes are high in water content and easy pack when you go to the beach.

Also, stay away from too much alcohol and caffeine. But yes, enjoy that frape! And while we are at it you should also avoid sodas with caffeine. Sparkling water is perfect if you need the fizz!

Drink lots of water

We are told to drink at least 2 liters of liquid a day when we don’t exercise and when the weather is not hot. In the heat, you can even drink up to 5 liters a day. The trick is not to allow the body to send the thirst signal (you are already dehydrated when that happens).

Make a habit to start your day with two cups of water. Drink a cup before you eat each meat and another cup after. Plus, make sure to always carry a water bottle with you.

You may want to track your water intake. Some smart water bottles have this feature but so would your fitness tracking app and / or your food tracking app. If you don’t use any of these, you can download one of the many water tracking apps available.

Protect your skin from the sun’s rays

Use sunscreen. Always. Even if you don’t plan to spend the day on the beach, wear protection. The sun burns just the same if you walk outside.

Be aware of what goes out, too

Keep track of how much you sweat and the color of your urine.

The more you sweat, the more fluids you need to replenish. For every ½ kg (1 lb) lost through sweat, drink 3 cups of water.
Urine should be pale yellow and clear. If it’s dark, you could be dehydrated.

Stay indoors when it’s hottest outside

Take breaks while sightseeing. Do plan to take the breaks during the hottest time of the day (from 11 a.m. to 5 p.m. or so). Monasteries, churches, large air-conditioned stores are excellent places to check out while you take a break.

Take cool showers

A cool(er) shower allows your skin to cool down thus reducing sweat. Adjust the temperature to still be comfortable, of course.

Don’t leave the kids alone

Never leave the children alone. Also, remember that their bodies don’t adapt so easily to the temperature and they need more protection than adults.

And while we are at it, take care of your four-legged kids, too. Animals can easily suffer from heat strokes, too!

Note: this article was originally published in 2010. It was updated in Jun 2019.
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