A Newcomer’s Guide to Summer in Malta

Coping with summer in Malta can be challenging, especially for newcomers. Like other Mediterranean countries, the island often faces extreme heat waves that make daily life feel “too hot to handle.”

If you are new to the island, here is a newcomer’s guide to coping with the scorching sun and heat:

Hydrate and stay cool

It is no secret that we must drink plenty of liquids, especially on hot summer days. Increased sweating easily leads to dehydration. Make it a routine to hydrate yourself regularly throughout the day, even when you are not feeling thirsty. You are always highly encouraged to have a refillable water bottle with you. Whilst water is the best option, alcoholic beverages or caffeine should be avoided as these can contribute to dehydration.

Cold water can also help in the form of showers. To regulate body temperature, use cold compresses on your pulse points, such as your wrists, neck, and feet. If you usually exercise outside during summer, it is recommended to move inside in acclimated environments.

Stay indoors during the hottest hours

“The weather is good, let’s go outside!” does not necessarily apply to 45 degrees Celsius in the shade. During the hottest hours of the day, usually between 11 a.m. and 4 p.m., remain indoors or, if you need to be outside, in shaded areas. It is recommended to use air conditioning or fans to prevent your body from overheating.

If you spend hot days outside, take breaks in air-conditioned cafes or shopping malls. At home, block out direct sunlight by closing the curtains and shades—it helps to keep the windows and doors closed during the day and open them at night once the temperature goes down.

There are plenty of activities to do during the early hours or later afternoon/evening, you may plan your days accordingly.

Cover your head and protect your skin

Wearing a head cover and sunscreen with a high SPF is essential in the Maltese summer heat. Wide-brimmed hats or even an umbrella will protect your head, and sunglasses will protect your eyes, especially in areas where shade-offering trees are rare.

Wearing lightweight, light-coloured long sleeves will protect your skin. Opting for natural fabrics such as cotton will allow it to breathe and soak up sweat. Darker colours can trap the heat and make you feel hotter.

Not hungry? Eat light and fresh

We tend not to feel very hungry during heat waves, and eating hot meals can make us feel lethargic and uncomfortable, potentially causing nausea. Light and fresh foods such as fruit, vegetables, and salads are your go-to in the Maltese summer heat. Cold dishes will feel refreshing.

Whilst fuelling your body with vitamins and staying hydrated, ensure to restore electrolytes such as magnesium and calcium.

Manage your medication intake and be careful.

Excessive summer heat can impact medication intake and physical reactions. If you are taking any medication, it is strongly recommended that you speak to your doctor to clarify whether you need to take extra precautions, adjust the dosage, or avoid the heat completely to ensure medication effectiveness and physical and mental well-being.

Even if you are not on medication, be aware that high temperatures can cause serious health issues, such as heat stroke, exhaustion, and heart attacks. Looking out for yourself and others is vital—if you or someone else is experiencing rapid pulse, dizziness, headaches, and/or confusion, seek medical support.

If you think that you can benefit from professional support on this issue, you can reach out here.

Franziska Richter is a transcultural counsellor with the Willingness Team. She offers counselling sessions to individuals and couples. She is particularly interested in sexuality, relationship issues, trauma, and general mental health.