More people are becoming aware of the health hazards associated with extreme heat. As a result, many people are looking for ways to avoid the physical and mental stress caused by high temperatures.
This is where the idea of ’coolcation’ comes in – a growing travel trend where people move away from traditional sun-filled holiday destinations towards cooler, often northern destinations. These may include places such as the Alps or the Nordic countries, including Denmark, Finland, Iceland, Norway and Sweden. Instead of chasing the heat, travelers are opting for fresh air, mild conditions and a more relaxed pace.
Pankti Shah, pharmacist and pharmacovigilance expert at Pharmalink Academy, UK, says that coolcations are becoming more attractive as people are becoming more aware of the discomforts that come with extreme heat during holidays.
“These can include a variety of risks, from exhaustion and discomfort to life-threatening medical conditions,” she says. “Heatwaves are also increasing as a public health concern, with the World Health Organization (WHO) highlighting heat stress as an environmental and occupational hazard.”
Experiencing a heat wave, especially if you are not used to hot weather, can have serious consequences on your health if you do not take care to manage its effects.
Some of the most common ways heat can affect you include:
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dehydration – When your body loses more fluids than it needs, which can cause fatigue, dizziness and confusion.
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heat exhaustion – When your body becomes overwhelmed with heat and has to work harder than usual to cool itself down.
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heat stroke – A serious condition where your body is no longer able to regulate its temperature, causing your temperature control system to fail.
Who is most vulnerable during heat waves?
Shah emphasizes that those most affected by the heat include older adults, infants, young children and pregnant people.
People suffering from long-term illnesses and disabilities should also take extra precautions in hot weather.
These include:
She adds, “Employees working outside, people without means to cool themselves, and athletes are also more susceptible.” “Certain medications can affect temperature regulation and contribute to dehydration.”
If you’re less likely to be affected by the health effects associated with hot weather, you’re also less likely to experience the symptoms that come with them.
Shah explains that taking vacations in cooler climates can especially help reduce both the likelihood and severity of heat stress and dehydration.
“It’s generally easier to go walking and hiking in mild weather,” she says. “If you’re hiking more often, you’re also likely to notice improvements in circulation, mood, and energy levels.”
However, Shah cautions that it is still wise to take some precautions when traveling to cold countries.
She adds, “Stay well covered in warm clothing, as dry and cold climates can still promote dehydration – exposure to cold has its own consequences for health.”
Cool climate may help with better sleep
Sleeping in hot conditions can seriously disrupt your sleep. While people in cold climates generally enjoy mild weather, it is difficult to manage indoor temperatures during a heat wave without air conditioning. When high outdoor temperatures enter the home, it becomes almost impossible to escape the heat to get a good night’s rest.
Shah explains that the cool sleeping position on Coolcation can make it easier for your body to get a good night’s rest.
She recommends keeping the sleeping temperature between 16 to 19 degrees Celsius (°C) – or 60 to 67 degrees Fahrenheit (°F).
“Sleep organizations believe that from a physiological standpoint, a cool room is helpful in reducing core body temperature,” says Shah. “It encourages sleep and supports your body’s circadian rhythm.
“A warm room can fragment sleep and promote late onset of sleep.”
How exposure to cold can benefit your body
Exposing yourself to cold temperatures in controlled ways is believed to have several potential health benefits. This includes supporting your immune system, helping regulate hormones, improving mood, and increasing resilience to stress.
It may also have other positive health effects, such as aiding recovery and reducing inflammation.
Shah says cold exposure can temporarily numb some types of pain by reducing nerve signaling and constricting blood vessels.
“This is why ice packs help reduce acute pain and swelling,” she explains. “Cryotherapy and exposure to cold water in a more controlled setting may reduce muscle pain.”
However, she adds that the evidence on the benefits of cold exposure is mixed and may vary depending on the time and person.
“There are some studies showing effects on inflammation,” she says. “However, cold therapy should be viewed as an adjunct tool to recovery and should not be used as the sole treatment for inflammation and injury.”
How nature and landscapes can support well-being
Getting outside and spending time in nature can do wonders for your mental health. Whether it’s walking among autumn leaves or getting some vitamin D on a sunny day, there are many ways being outside can improve your mood and overall health.
Exploring snowy or alpine landscapes can offer its own unique benefits.
Shah says practices like forest bathing encourage slow, mindful immersion in greenery and a break from the demands of urban life. In contrast, snowy and mountainous landscapes are often associated with feelings of awe, vastness, and silence. These settings can encourage movement and time in natural light, creating a different but equally valuable pathway to psychological well-being.
She notes that although both environments are capable of providing psychological restoration, there is more research to support the effects of nature and forest bathing than “snow therapy.”
Exposure to cold may improve focus and mood
Exposure to cold can trigger chemicals like norepinephrine—which act as both a hormone and neurotransmitter to help your body respond to stress.
As Shah explains, cold acts as a type of environmental stress that your body can gradually adapt to over time. It turns on your sympathetic nervous system (SNS), increasing alertness and starting processes that help regulate your body temperature.
“Chemicals like norepinephrine are important for focus and attention,” she says. “One study of cold water immersion in humans reported an increase of noradrenaline and dopamine in cold ranges.
“However, the results of this study were controlled, and the use of extreme cold on other participants should not be disregarded.”
How to Safely Adjust to Cold Climates
If you are not used to cold climates, it is a good idea to gradually acclimate yourself to these conditions and take some simple steps to stay comfortable and safe in low temperatures.
Shah recommends dressing in layers to stay warm and dry, protecting exposed areas like your nose and ears, avoiding excessive exertion, and moving indoors before mild shivering turns into intense or prolonged shivering.
It is also important to recognize the early symptoms of hypothermia and frostbite when spending time in cold conditions. It is also recommended to avoid alcohol, as it can affect your judgment and interfere with your body’s ability to regulate temperature.
Shah also suggests making the most of warming experiences like saunas and hot tubs, as they can provide a safe and accessible way to warm up and relax.
“Sauna is particularly important for improving the cardiovascular system, along with other benefits,” she says. “However, people with unstable blood pressure, high pulse, heart conditions, a history of fainting or who are pregnant should consider talking to a health care professional before using a sauna.”
