Most people expect rain, crowds or a missed flight to be the problem on a beach holiday. In practice, sunburn and heat are more likely to cost you a day. A bad burn on the first afternoon can shape the whole week, and heat illness can turn serious quickly. The good news is that a few habits cover most of the risk. This guide sets them out in plain terms. It is general information, not medical advice, so speak to your own doctor if you have a health condition or take regular medication.

Why resorts are riskier than they feel

Tropical resort destinations sit close to the equator, where the sun is strong for much of the day. Sea breezes, cool pools and shade from umbrellas make the heat feel mild, so people stay out longer than they realise. Water and sand also reflect light, which increases exposure. An all-inclusive format adds another factor: drinks are unlimited, and alcohol makes it easier to miss the signs of too much sun.

Sunscreen that actually protects

Choose a broad-spectrum sunscreen, which covers both UVA and UVB rays, with a sun protection factor of at least 30. Health agencies commonly recommend this level for general use. Apply it about fifteen to thirty minutes before going outside, use enough to cover all exposed skin and reapply at least every two hours, and sooner after swimming or heavy sweating. Water resistant labels have time limits, so read them. Do not forget ears, the back of the neck, feet and the part in your hair. Buy a supply at home if possible, since sunscreen at resort shops can be expensive and the choice limited.

Think about reef-safe claims

Some destinations restrict certain sunscreen ingredients to protect coral reefs, and some tour operators ask guests to use mineral products. Rules differ by place and change over time, so check with your tour operator or the official tourism site before you go. A mineral sunscreen based on zinc oxide or titanium dioxide is a common choice for snorkelling, but read the label and follow the operator’s instructions.

Use shade and clothing

Sunscreen is only one layer. Schedule the most active outings for the morning or late afternoon and use shade in the middle of the day, when the sun is strongest. A wide-brimmed hat, sunglasses that block UV and a loose, lightweight long-sleeved shirt all help. For snorkelling, a rash guard protects your back from burning while you look down at the reef. Children and anyone with fair skin benefit most from covering up.

Water first, then everything else

Dehydration builds slowly. Start the day with a glass of water, keep a bottle with you and drink regularly even when you are not thirsty. Alternate each alcoholic drink with a glass of water. Pay attention to the colour of your urine: pale yellow suggests you are well hydrated, while dark yellow means you need more fluid. If you spend long periods in the heat or sweat a lot, a drink containing electrolytes can help. Check that tap water is safe where you are staying, and use sealed or filtered water if the resort advises it.

Know the signs of heat illness

Heat exhaustion can cause heavy sweating, headache, dizziness, nausea, muscle cramps and a fast pulse. Move to a cool place, loosen clothing, sip water and rest. Heat stroke is a medical emergency. Warning signs include confusion, a very high body temperature, hot dry skin or fainting. Call for emergency help immediately and cool the person while you wait. Our guide on how to handle a medical emergency at an all-inclusive resort explains how resort clinics and hospitals work, and our note on emergency numbers abroad covers what to dial.

Take care with alcohol

Alcohol dehydrates you and lowers your awareness of overheating. If you plan an active day in the sun, delay the first drink and keep to a pace you can manage. Avoid swimming or boat excursions after heavy drinking, as the combination of heat, water and alcohol is dangerous.

Children, older travellers and medication

Young children overheat faster and often cannot tell you how they feel, so check them often, offer water and use shade. Older travellers and people on certain medications, including some blood pressure tablets and diuretics, may be more sensitive to heat. Ask a doctor or pharmacist before travel. Pack medication in your carry-on and check the rules at your destination, as covered in our post on carrying and declaring prescription medication.

If you do get burnt

Get out of the sun, cool the skin with a cool shower or damp cloth, drink extra water and apply a soothing moisturiser or aloe gel. Over-the-counter pain relief can ease discomfort for adults, but follow the label. Avoid further exposure until the skin settles. Seek medical help if you have blistering over a large area, fever, chills, severe pain or signs of heat illness.

A short routine to follow

Apply sunscreen before breakfast, carry water, take a shade break at midday, reapply after swimming and finish the day with a glass of water. Five habits, repeated, protect most of the holiday. See our carry-on packing list for a resort travel day for what to keep with you.

This article gives general guidance and is not a substitute for medical advice from a qualified professional.