By Marlene R. Fedin, The Wellness Concierge®

In magazines, movies, and our dreams, summer is a fantasyland of sun-splashed days in which we languidly loll around a pool or beach. We wear linen that never wrinkles, have the perfect tan (we never burn or wrinkle), never sweat, and look sexy no matter what we're wearing or what the Heat Index is.

In reality, even leisure travelers can't live this fantasy. For business travelers who have been on the road in the last month or been hitting U. S. hotspots (Think Arizona, Florida, and New Orleans for starters.) all year, "summer" is a seemingly endless round of trying to look professional while navigating one's (overdressed) self and (suddenly heavier) luggage through a maze of heat, haze, and humidity.

The landscape of travel today is already stressful and physically challenging. Factor in the heat, and it's a rare roadie who survives without feeling withered, toasted,  wilted, or worse. But keeping cool isn't just about trying to ensure some level of physical comfort or maintaining a professional demeanor. It's about staying healthy so we can enjoy the increased activity and outdoor exposure that summer brings. (And maybe even live out some of our fantasies of "how it should be.")

Heat Advisories

A big part of staying well when traveling during the summer is simply using your head (planning ahead is critical). But since we're often too hot to think clearly, here's some learned-on-the-job tips to help you stay cool, calm, collected, and healthy from your resident "Heat Counselor."

Among my "credentials": numerous trips to factories in southern and western U.S. locales in the depths of summer and a six-week sales trip in Miami in July that was preceded by a whirlwind of appointments in an under-air-conditioned, 90-degree+ Rome that was capped by my scaling at mid-day—in high heels and a tight skirt—the narrow stairs to the top of St. Peters with an Italian client. I drank so much water that I could have served as a buoy but I never fainted or even got dizzy, although several of my traveling companions hit the pavement rather unexpectedly during the Miami sojourn.

The impact of poor air quality, which increases in the summer, often goes unnoticed by travelers because many of its symptoms (wheezing; runny, irritated nose and eyes or throat; coughing, etc.) are often mistaken for allergies. But haze and smog pose a health threat for many and the negative effects of exposure to air pollution aren’t limited to those with heart or respiratory problems.

Extended exposure to high levels of pollutants such as ground-level ozone, carbon monoxide and particulate matter, particularly through exercise, can catch anyone off guard and leave even the fit short of breath and coughing, sneezing, and worse. Numerous cities and areas frequented by business travelers have air-pollution levels that persistently exceed established national standards for air quality. (A listing of these areas is provided on the EPA’s Web site.)

The amount of toxic ozone—one of six pollutants monitored in the EPA’s Pollutant Standards Index (PSI)—rises between May and October. This increases the incidence of risk, which now extends beyond cities to the suburbs and even some rural areas.

TIP: Many local TV weather reports include PSI and air quality info. You can check the air quality for any U.S. location for the current day (as well as a forecast for the next day) at the EPA's AirNow page, which also provides detailed health alerts and an explanation of how the Air Quality Index affects your health. And if you really want to get the details on the pollutants in an area, you can check out the EPA's Summary Report.

Type-A folks may be loathe to accede to the dictates of nature, but energy levels can plummet in hot weather with some undesirable consequences (fainting and heat exhaustion, for example). "Slow down." and "Take it easy." are cautions meant to be heeded.

Trying to do too much, physically overdoing it, and running from icy cold air-conditioned rooms into the blazing sun and hot, open air is a sure-fire way to become a hot-weather casualty. So relax, slow down, pace yourself, and try not to end up in situations where you are running—there's nothing that's worth putting your life at risk.

Don’t over-exercise or overexert yourself physically, particularly if you’re not in good shape. The temptations are many, but summer isn’t the best time to try to transform yourself into a jock or a fitness buff. However, the more fit you are, the better you’ll be able to deal with summer weather.

CAUTION: In cities with high altitudes, poor air quality, or high heat and humidity, curtail your workout (length and intensity) and give yourself time to acclimate to local conditions.

Ironically, exercising makes people more vulnerable to air pollutants since they breathe in more air and take it more deeply into their lungs. Pollution levels are higher during peak commuting hours, so avoid those times if you run/jog/walk, particularly if you have asthma or chronic respiratory problems.

TIP: The ALA advises avoiding exercising near congested highways or on heavily trafficked streets and staying 30 to 50 fee away from cars—tough to do in most cities, for example! If possible, stay in shaded areas. If you don’t want to run the risk of exposure, take your routine indoors. When outdoor pollution is at a dangerous level, don’t exercise.

The American Lung Association's site details the impact of air pollution on your exercise routine, who is at risk, and how to minimize risks while exercising outdoors during poor conditions.

If you’re an allergy sufferer, take an antihistamine 30 minutes before you work out. Pollen levels soar until around 10 a.m., so don’t take to the road too early and avoid locales such as fields and areas around streams and ponds where ragweed is plentiful. If you’re faced with unhealthy levels of air pollution, work out indoors.

Heed the body’s warning signals. If you feel disoriented, lightheaded, or dizzy, or if you have a headache, nausea, clamminess, or chills, get out of the heat, cool down, and drink water. If you’ve stopped sweating and your heartbeat is rapid, you’re experiencing the early signs of heat exhaustion and need immediate aid.

Dehydration can be a major problem. Increase your intake of water/fluids prior to a flight and drink at least eight ounces of water for each hour of a flight.

Drink up even if you don’t feel very thirsty. By the time you feel thirsty, you’re already dehydrated.

Don’t reach for the ubiquitous iced-tea or coffee. Such caffeine-laden drinks act as stimulants and increase heat production in the body.

Avoid beverages laced with alcohol or caffeine (they’re diuretics, which encourage elimination) and carbonated or salty drinks that only fuel your thirst.

TIP: To prevent overheating, the American College of Sports Medicine advises drinking about two glasses of water two hours before exercising and drinking cool (not cold) liquids throughout a workout.

REMINDER: If you’ve got a fever or an illness that includes diarrhea or vomiting, which can lead to rapid fluid loss, or are taking medications that interfere with sweating (antihistamines, antispasmodics, some antidepressants, to name a few), increase your fluid intake to compensate.

No matter how thirsty you are, don’t drink questionable water—on the ground or in the air. Plan ahead to have safe drinking water or other fluids available.

And don’t overlook the water you immerse yourself in. In the heat of summer, many of the same folks who tote bottled water or use water filters blithely hurl themselves into rivers, ponds, and streams that are rife with contaminants such as giardia and cryptosporidia, which can cause gastrointestinal problems.

▲Lighten Up!

• Wear lighter, looser, and more comfortable clothes. Look for natural fibers (cotton and linen) or natural-fiber blends with open weaves. Avoid tight or constricting clothing. They'll only increase your discomfort. And unless you're a masochist (or a fashion model), avoid sweat-inducing materials like polyester, nylon and leather.

• Eat less (but don't skip meals) and cut down on heavy, fat-laden foods. Up your intake of fresh fruits, vegetables, and lean meats. You'll feel better and you'll have more energy.
• Carry less. Ship luggage ahead or pare down. Everything seems to weigh more in the summer. ◄