As Malta heads into another very hot day, it is a good time to take the heat seriously and plan ahead.
Forecasts for Valletta show sunny conditions tomorrow, with temperatures expected to reach around 34°C during the hottest part of the day.
That does not mean we need to panic, but it does mean we should be sensible, especially if we are spending time outdoors, working in the sun, caring for children, or checking in on elderly relatives.
Malta’s health authorities advise people to avoid direct sunlight during peak hours, usually between around 11am and 4pm, and to avoid strenuous activity during the hottest parts of the day.
How to beat the heat
The simplest step is also one of the most important: drink water regularly.
Do not wait until you feel very thirsty. In hot weather, the body loses more fluids through sweating, so it is important to keep topping up during the day.
Health advice also recommends avoiding too much alcohol, caffeine, sugary drinks, and very heavy meals during very hot weather, as these can make dehydration or discomfort worse.
Wearing light, loose-fitting clothes can also help, especially lighter colours and breathable fabrics like cotton. If you need to go outside, try to wear a hat, sunglasses, and sunscreen, and keep to shaded areas where possible.
At home, keep rooms as cool as possible. Close curtains in rooms that get direct sun, use fans or air conditioning if available, and consider a cool shower, damp towel, or foot bath if you start feeling too warm.
Eating lighter meals can also help. Cold foods such as salads, fruit, and vegetables with high water content, including watermelon and cucumber, can support hydration and feel easier in the heat.
Who needs extra care?
Heat can affect anyone, but some people are more at risk than others.
This includes older people, especially those over 75, babies and young children, people with chronic health conditions such as kidney, heart, or respiratory conditions, people with mental health difficulties, and people who work outdoors.
A quick phone call or visit to an elderly relative, neighbour, or friend who lives alone can make a real difference on very hot days.
It is also important never to leave children, vulnerable people, or animals inside a closed parked car, even for a short time. Temperatures can rise dangerously fast.
Signs of heat exhaustion
Heat exhaustion can happen when the body loses too much water and salt through sweating.
Warning signs can include feeling weak, faint, or sick, headache, dizziness, nausea or vomiting, muscle cramps, heavy sweating, and intense thirst.
Anyone feeling these symptoms should move to a cooler place, rest, drink water, and cool the body down where possible.
Malta’s health authorities advise calling 21231231 for medical advice if needed.
When it becomes an emergency
Heatstroke is more serious and needs urgent attention.
Signs can include a very high temperature, confusion, dizziness, seizures, or loss of consciousness. Malta’s health authorities say heatstroke can cause serious damage to the body and may even be fatal if not treated. In an emergency, call 112.
The World Health Organization also describes heatstroke as a medical emergency.
Small steps can help
On very hot days, small choices matter.
Plan errands for early morning or later in the evening. Take water with you. Avoid unnecessary time in direct sun. Give outdoor workers space and patience. Check on people who may struggle more in the heat.
And remember the pets too — shade, water, and no hot pavements for paws.
The Maltese sun is beautiful, but it can be strong. Stay cool, look after each other, and do not ignore the warning signs.
