What is a ‘coolcation’ - and could it be better for your health?

What is a coolcation?

More people are becoming aware of the health hazards linked to extreme heat. As a result, many are looking for ways to escape both the physical and mental strain that high temperatures can bring.

That’s where the idea of a ‘coolcation’ comes in - a growing travel trend where people move away from conventional sun-soaked holiday spots and head instead to cooler, often northern destinations. These may include places such as the Alps or the Nordic countries, including Denmark, Finland, Iceland, Norway, and Sweden. Rather than chasing the heat, travellers are opting for fresher air, milder conditions, and a more comfortable pace.

Pankti Shah, Pharmacist and Pharmacovigilance Expert at Pharmalink Academy, UK, says coolcations are becoming more appealing as people grow more mindful of the discomforts that can come with extreme heat while on holiday.

“These can include a range of risks, from exhaustion and discomfort to life-threatening medical conditions,” she says. “Heatwaves are also growing as a public health concern, with the World Health Organization (WHO) outlining heat stress as an environmental and occupational threat.”

Experiencing a heatwave, especially if you’re not used to hot weather, can have serious consequences for your health if you don’t take care to manage its effects.

Some of the most common ways heat can affect you include:

• Uttorkning - when your body loses more fluid than it takes in, which can lead to fatigue, dizziness, and confusion.

• Heat exhaustion - when your body becomes overwhelmed by heat and has to work harder than usual to cool itself down.

• Heatstroke - a serious condition where your body is no longer able to regulate its temperature, causing your temperature control system to fail.

If you’re less likely to be affected by the health impacts associated with hot weather, you’re also less likely to experience the symptoms that come with them.

Shah explains that taking a holiday in cooler climates can help reduce both the likelihood and severity of heat stress and dehydration in particular.

“Walking and hiking are usually easier to manage in milder climates,” she says. “If you’re hiking more often, you’re also likely to see improvements in circulation, mood, and energy levels.”

Shah cautions, however, that it’s still wise to take certain precautions when travelling to colder countries.

“Remain well covered in warmer clothing, as dry and cold climates can still encourage dehydration - cold exposure carries its own health consequences,” she adds.

Cooler climates could support better sleep

Sleeping in hot conditions can severely disrupt your sleep. While people in cooler climates usually enjoy milder weather, managing indoor temperatures during a heatwave is difficult without air conditioning. When high outdoor temperatures seep into the home, escaping the heat to get a good night's rest becomes nearly impossible.

Shah explains that cooler sleeping conditions on a coolcation can make it easier for your body to get a good night’s rest.

She recommends a sleeping temperature of between 16 and 19 degrees Celsius (°C) - or 60 to 67 degrees Fahrenheit (°F).

“Sleep organisations posit that from a physiological perspective, a cooler room is supportive of decreasing core body temperature," says Shah. "This encourages sleep and supports your body's circadian rhythms.

“A warm room can fragment sleep and encourage delayed sleep onset.”

How cold exposure may benefit your body

Exposing yourself to cold temperatures in controlled ways is thought to offer a range of potential health benefits. This includes supporting your immune system, helping regulate hormones, improving mood, and increasing resilience to stress.

It can also have other positive health effects, such as supporting recovery and reducing inflammation.

Shah says that cold exposure can temporarily numb certain types of pain by reducing nerve signalling and constricting blood vessels.

“This is why ice packs help reduce acute pain and swelling,” she explains. “Cryotherapy and cold-water exposure in a more controlled setting may reduce perceived muscle soreness.”

She adds, however, that evidence on the benefits of cold exposure is mixed and can vary depending on the timing and the person.

“There are some studies showing effects on inflammation,” she says. “However, cold therapy should be seen as a supportive tool for recovery and should not be used as the only treatment for inflammation and injury.”

How nature and landscapes can support wellbeing

Getting outdoors and spending time in nature can do wonders for your mental health. Whether it’s walking through autumn leaves or soaking up some vitamin D on a sunny day, there are many ways that being outside can improve your mood and overall wellbeing.

Exploring snowy or alpine landscapes may offer distinct benefits of their own.

Shah says that practices such as forest bathing encourage a slow, mindful immersion in greenery, and a break from the demands of urban life. In contrast, snowy and mountainous landscapes are often linked to feelings of awe, spaciousness, and silence. These settings can also encourage movement and time in natural light, creating a different but equally valuable pathway to psychological wellbeing.

She notes that although both environments are able to provide psychological restoration, there is more research to support the effects of nature and forest bathing compared to “snow therapy”.

Cold exposure may improve focus and mood

Cold exposure can trigger chemicals - such as norepinephrine - that act as both hormones and neurotransmitters to help your body respond to stress.

As Shah explains, cold acts as a form of environmental stress that your body can gradually adapt to over time. It switches on your sympathetic nervous system (SNS), boosting alertness and kickstarting the processes that help regulate your body temperature.

“Chemicals such as norepinephrine are important for focus and attention,” she says. “One of the cold water immersion studies in humans reported an increase of noradrenaline and dopamine in the colder ranges.

“The results of this study were controlled, however, and should not condone the use of extreme cold on other participants.”