Ao Nang looks gentle from the shade of a coconut tree. The sea seems mild, the limestone cliffs turn gold at sunset, and a breeze off the water tricks you into thinking the heat isn’t so bad. Then the first evening arrives with a deep red sunburn across both shoulders, a dull headache that won’t lift, and a thirst that never quite goes away. I have treated hundreds of travelers who underestimated the Thai sun and humidity. Most were otherwise healthy, just caught off guard by how quickly skin and hydration can deteriorate when the UV index hits 10 or higher and the air holds more moisture than your body can shed.
This is a practical guide from the clinic floor. You will find no mystery cures here, only what consistently works in Ao Nang’s climate, how to spot trouble early, and when to see a doctor instead of trying to tough it out. The sea and the jungle reward those who pace themselves. If you plan your days with heat in mind, you can stay outside longer, enjoy more, and avoid the long night of shivers and burn pain that ruins a holiday.
What makes Ao Nang’s heat different
Heat alone doesn’t cause most problems. It’s the combination of high UV, high humidity, and activity that defeats your normal cooling system. Sweat is supposed to evaporate. In Ao Nang, the humidity can sit around 70 to 90 percent, which delays evaporation. That means you lose salt and water without gaining much cooling. Add a few hours of kayaking or a steep hike to a viewpoint, and your core temperature creeps up while your fluids drop.
The UV profile matters as much as the thermometer. Midday UV here routinely pushes into the extreme category. Cloud cover barely softens it. We see burns on overcast days because UV scatters and reflects off sand and water. Fair skin burns fastest, but I have treated blistering sunburn on people with medium to dark complexions who assumed they were protected. Sun tolerance varies by individual, not just by skin tone. On the water, expect the sun to reach you from above and below.
Heat injuries love momentum. You feel fine until you don’t. Most patients tell the same story: a big first day outside, light breakfast, a late lunch, more beer than water. By sunset they are flushed, weak, and too nauseated to drink, which then accelerates dehydration through the night. That is the arc to avoid.
Sunburn triage: what works, what makes it worse
When sunburn arrives in Ao Nang, it often shows up with two telltale signs: delayed pain that intensifies after sunset, and sleep disruption. The skin traps heat and throbs. People put a cold towel on and fall asleep, only to wake with the towel warm and the pain worse. The right steps, taken early, change the course of the next 48 hours.
Cool the skin properly. A brief cool shower or bath lowers skin temperature without shocking it. I advise three to five minutes, not an ice plunge. Pat dry, do not rub. If you have access to a clean sink or basin, cool compresses swapped out every ten minutes help more than a single long application that warms against the skin.
Rehydrate with electrolytes, not plain water alone. Severe sunburn draws fluid into the skin, reducing blood volume. Drinking only water can dilute sodium and worsen dizziness. Oral rehydration salts work better than sports drinks for this purpose, and a single liter sipped over an hour makes a noticeable difference. If you do not have packets, alternate water with coconut water or a lightly salted fruit juice. Coconut water is not a cure, but it’s easy to tolerate.
Use the right topical treatment. Aloe vera gel helps, but only if it is fragrance free and alcohol free. Many souvenir shop gels contain alcohol, which stings and dries damaged skin. The pharmacy form labeled as 98 to 100 percent aloe vera, or a simple glycerin-based moisturizer, is what I reach for. Hydrocortisone 1 percent can reduce inflammation on small areas if started within the first 24 hours, but avoid broad application on blistered or broken skin. Lidocaine sprays give brief relief and sometimes cause irritation, so I reserve them for small patches.
Manage pain smartly. Ibuprofen or naproxen reduce both pain and inflammation. If your stomach is sensitive or you drank heavily, paracetamol is safer but less powerful on inflammation. Avoid combining multiple painkillers unless a doctor advises you to do so. If nausea blocks you from keeping tablets down, start by cooling and hydrating, then retry pain relief after half an hour.
Do not pop blisters. A blister is a biological dressing. Once opened, the risk of infection rises, especially in a humid, sandy environment. If a blister ruptures on its own, clean the area gently with water, apply an antibiotic ointment, and cover it with a nonstick dressing. Change daily. Avoid tight straps and seams on the area.
Watch for signs that move sunburn into the medical zone. A widespread burn with fever, chills, severe headache, persistent vomiting, confusion, or eyes that are painfully sensitive to light suggests a systemic reaction. That is not a wait-and-see case. In those situations I evaluate for dehydration, electrolyte imbalance, and sometimes eye involvement if there was reflected glare from the water. Early IV fluids can spare you a miserable night.
The hydration equation, tailored to the Andaman coast
When people ask how much to drink, the honest answer is that the math changes with your sweat rate. A two-hour kayak under a high sun can generate a sweat loss of one to two liters. A shaded morning walk loses far less. I suggest two practical markers travelers can use without scales or apps.
First, check urine color every few hours. Pale straw suggests you are on track. Apple juice brown means you are behind. If you are urinating less than three times in a day while active, you are probably underhydrated.
Second, use body weight if you have access to a scale. A drop of one kilogram from morning to evening after activity is likely water loss. Replace that over the next six to eight hours with a mix of fluids and salty food. You do not need to replace all of it by chugging. Steady intake is easier on the stomach.
Salt deserves a mention. Sweat in this climate carries sodium. If you replace only with water, you may feel off, even if your urine lightens. Add a salty snack or an electrolyte packet. People with high blood pressure or heart disease should stick to balanced electrolyte solutions rather than free-salting food. If you take diuretics or have kidney disease, speak to a doctor at a clinic before pushing fluids aggressively.
Alcohol complicates everything. A couple of beers at lunch adds up in the sun. Alcohol suppresses antidiuretic hormone, causing water loss that you do not feel until later. If you drink, adopt a clinic rule: match each alcoholic beverage with a nonalcoholic one that contains electrolytes. It sounds fussy. It works.
Nausea is the pivot point. Once you get queasy, hydration slows, and a simple case can tilt toward heat exhaustion. That is when a clinic visit helps. We give anti-nausea medication and oral or IV fluids, then send you on your way in a few hours. People often try to sleep it off. They wake worse. If you are already vomiting, seek care early. It saves you a day.
Heat exhaustion and heatstroke: knowing the line you must not cross
Heat exhaustion is the warning state. The core is rising, the brain is still clear, and cooling plus fluids solves the problem. Symptoms include heavy sweating, weakness, headache, nausea, dizziness, and a heart rate that stays high even after you stop moving. People often feel clammy, not hot. It can appear after a late afternoon push when the sun feels weaker but humidity remains high.
Heatstroke is an emergency. The body fails to regulate temperature. The person becomes confused, agitated, or drowsy. Skin may be hot and dry or drenched in sweat, depending on the type. Breathing can be fast and shallow. Sometimes the person stops sweating entirely. If you see altered behavior, unsteady walking, or a fainting event, assume heatstroke until proved otherwise and get help immediately. Do not wait for a clinic to open. Call emergency services or go directly to the nearest hospital.
Between those states lies a gray zone where judgment matters. A traveler who felt lightheaded on the Railay viewpoint steps and now has a pounding headache, mild nausea, and flushed skin probably needs shade, cool water, electrolytes, and rest. If he is still foggy two hours later or starts vomiting, I raise the alarm. In younger, lean travelers the shift can happen faster than they expect.
The environment in Ao Nang adds a twist: the radiant heat from rock faces during late afternoon. After a day of sun, those cliffs hold warmth like a radiator. The air seems cooler, but the radiant load remains high. People who hike at 4 p.m. feel safe and then overheat on the descent because the shade misleads them.
Skin protection that holds up to salt, sand, and sweat
Sunscreen is essential, but the way you use it matters more than the brand. A broad-spectrum SPF 30 or 50 that you actually reapply beats a luxury SPF 70 applied once at breakfast. Water resistance helps in the sea, but resistance is only tested for 40 or 80 minutes. If you are snorkeling, the clock runs while you float. Plan to reapply after each session in the water and again two hours after the last application even if you stayed dry. That rhythm is what protects shoulders, calves, and the back of the neck, the classic burn sites I see in the clinic.
Clothing saves you reapplications. A long-sleeve UPF rash guard means you only need to cover the face, neck, and hands. A wide-brim hat prevents the top-of-head burn that keeps people awake at night. Sunglasses with UV protection prevent photokeratitis, painful sunburn of the cornea that shows up as gritty eyes and light sensitivity a few hours after boat rides. Tourists often think they got sand in their eyes, when it was the light.
If you prefer mineral sunscreens, look for zinc oxide or titanium dioxide with micronized but not nano particles, which can be more reef friendly. Many Ao Nang shops now carry eco-labeled options. If you use chemical filters, ensure they are broad spectrum and compatible with sweat and seawater. The best sunscreen is the one you tolerate in generous amounts.
Apply enough. Most adults need about a shot glass quantity for full body coverage. Faces alone often need a quarter teaspoon. If that sounds like too much, remember you will sweat some off, and shirts, straps, and sand will wipe some away. Put the first layer on 15 to 20 minutes before leaving your room. Top up on the beach.
Finally, consider your schedule. Your skin has a daily dose limit. Morning swims and late afternoon walks are healthier than a noon-to-3 p.m. stretch on a sunbed. One day of restraint can save three days of aftercare.
Timing the day around the heat
Ao Nang rewards early risers. I tell patients to shift their adventure window to morning, recharge at midday, and finish strong at sunset. This is not timid. It is efficient. You will log more real time outside if you respect the peak heat hours.
A workable cadence looks like this. Wake before seven, eat a salty breakfast with protein, hydrate, and head out by eight. Plan water activities, hikes, or cliff visits for the morning. Return by noon. Spend the next three hours in shade or indoors, with light movement to keep circulation going. Rehydrate. Resume gentle activities after three thirty. Sit with your back to the sun, not facing it. If you must be out at midday for a tour, bring a light scarf or towel to wet and drape across the neck and shoulders. Evaporative cooling still works even in humidity if you encourage airflow.
Children and older adults need stricter pacing. Kids do not recognize heat stress until it is advanced. Older travelers may have blunted thirst and medications that impair heat responses. Build more shade time into their day. If someone in your group chooses to stay in the sun while others take a break, keep a closer eye on fluid intake and mood changes.
When to walk into a clinic and what to expect
Most mild sunburn and dehydration respond to home measures. The line for seeking care is crossed when symptoms interfere with drinking, sleeping, or thinking clearly. In practical terms, that includes persistent vomiting, severe headache that does not respond to over-the-counter painkillers, dizziness that worsens when standing, confusion, or a fainting spell. Spreading red streaks from a burn, foul discharge from blisters, or rapidly worsening pain suggest infection. Painful red eyes after a day on the water deserve an eye check, especially if the light hurts.
At our clinic in Ao Nang, a heat-related visit usually starts with vitals, a quick neurological check, and a conversation about the day’s activities. We assess hydration status through symptoms, heart rate, blood pressure, and sometimes a bedside blood test for electrolytes or glucose. If you are nauseated, we give an antiemetic by tablet, dissolving film, or injection. If you are significantly dehydrated or not keeping fluids down, IV fluids run for an hour or two. This is routine and safe for healthy adults. Most travelers leave feeling markedly better, and the rest of the day is salvageable.
For sunburn, we focus on pain control, infection prevention, and sleep. Sometimes we prescribe a short course of an anti-inflammatory paired with a stomach protectant. If the burn is extensive, we talk through cooling strategies, moisturizers, avoiding friction, and signs of infection. If blisters cover a large area, we dress them with nonadherent gauze and schedule a brief follow-up. The goal is to keep you out of the hospital, and most cases do not require admission.
I am often asked if a clinic visit is necessary for a minor heat wobble. If you are unsure, step out of the sun, cool down, drink 500 to 1000 milliliters of fluids with electrolytes over an hour, and reassess. If you do not feel much improved, or if you are traveling alone and feel faint, seek help. Ten minutes of early care saves twelve hours of struggle.
Medication notes for travelers
Bringing a small kit pays off. Not everything needs a prescription here, but supply runs cost time. Pack or buy locally a basic set: an oral rehydration solution, paracetamol and an anti-inflammatory, an antiemetic if you have used it safely before, hydrocortisone 1 percent, a fragrance-free moisturizer, nonstick dressings, and a small tube of antibiotic ointment. If you take regular medications, carry a list. Certain blood pressure pills and antihistamines can increase heat risk. If you are on lithium, diuretics, or have kidney disease, your hydration strategy requires a short consultation with a doctor before a strenuous day.
For skin, after the acute burn phase settles, shift from aloe to a thicker ceramide-based moisturizer to restore the barrier. It reduces peeling and itch over the next week. Avoid exfoliants and retinoids on the area until it fully recovers. If itch becomes intense, an oral antihistamine at night helps you sleep, but watch for next-day drowsiness.
If you develop a secondary rash of tiny, itchy red bumps under clothing after heavy sweating, you may have heat rash. The fix is simple: cool the area, keep it dry, wear loose cotton, and avoid heavy creams that trap heat. If it infects with pustules or grows painful, visit a clinic for topical or oral antibiotics.
Food, salt, and what to drink when it is sweltering
Not all calories hydrate equally. A breakfast with eggs, rice, and vegetables sets up your day better than a croissant and coffee. Add a piece of fruit and a glass of water with electrolytes if you plan to be outside. I encourage travelers to aim for bland and salty after a hard, hot morning. Tom kha or clear soups, grilled chicken with rice, and stir-fried greens are easy on the stomach. Spicy food is not off-limits, but it can be harder to tolerate if you are already queasy.
Sports drinks are convenient, but they vary widely in sugar content. If you are only walking or swimming casually, dilute them half and half with water. For heavy exertion under full sun, stick with an oral rehydration solution or a mix of water, a splash of juice, and a pinch of salt. If you enjoy coconut water, remember it is relatively high in potassium and lower in sodium, which is fine as part of a rotation, not as your only fluid.
Caffeine is not forbidden. A morning coffee does not dehydrate you substantially. The trouble arrives when coffee substitutes for water. Balance it. If you take diuretic medications, consider moving coffee to earlier in the day and increase your water intake.
Adjusting plans after a burn or a bad heat day
Recovery has its own pace. After a significant burn, the next 24 to 48 hours should be shade heavy. Go outside, but choose a hat, long sleeves, and early or late hours. Keep the skin moisturized. Expect pain to peak on the first night, then soften. Peeling often starts on day three or four. Do not pull sheets of skin. Trim loose edges with clean scissors and let the rest fall naturally.
After a dehydration scare, rebuild gently. Plan a lighter morning with more breaks. Add extra salt to your meals for a day or two. If you had an IV, avoid heavy alcohol for at least 24 hours. Your kidneys and brain will thank you.
I frequently hear from travelers who feel flat, with low energy and mild headaches for a couple of days after a heat episode. That is normal. Keep the schedule conservative and your fluids steady. If symptoms persist beyond two to three days or you develop chest pain, shortness of breath, or confusion, come back. We will rule out other causes like infection, anemia, or thyroid issues.
If your trip includes water sports and island hopping
Boat days compress several risks: sun, wind, salt, and sometimes seasickness. The combination accelerates dehydration and burn. Before stepping on the longtail or speedboat, apply sunscreen in the hotel room, drink 300 to 500 milliliters of fluid with electrolytes, and pocket a small sachet of salts. Wear a rash guard if snorkeling. Bring a light towel you can wet and drape, and drink small amounts regularly rather than waiting for thirst.
Seasickness medicine can help, but many cause drowsiness or dry mouth. Test them before a big day. Ginger chews work for mild cases and have fewer side effects. If you vomit at sea, treat the remainder of the day as a dehydration risk and simplify your plans.
A note about reef safety and sunscreen: formulations labeled reef friendly are common now. They are not perfect, but all else equal, choose them when possible. Above all, cover with clothing and hats to reduce the sheer amount of product you need to apply.
A brief word on clinics, doctors, and traveler comfort
Ao Nang has competent clinics used to dealing with heat, sun, and common travel illnesses. If you need care, you will likely see a doctor quickly. Fees vary by clinic and level of care. Simple consultations with oral medications cost less than IV treatments. Most clinics can issue receipts for insurance claims. If you use travel insurance, bring your passport and policy details.
While heat and sun issues dominate coastal care, travelers sometimes ask about other services, including an STD test after unprotected sex. Clinics in Ao Nang provide confidential testing, counseling, and post-exposure prophylaxis when indicated. Time matters for efficacy, so do not delay if you have concerns. The same staff handling your dehydration can coordinate these services discreetly and professionally.
Two compact checklists for the road
Essential daily heat routine for Ao Nang:
- Morning: drink 300 to 500 ml with electrolytes, apply sunscreen generously 15 to 20 minutes before leaving, wear a hat and UV-protective clothing. Midday: seek shade or indoors from 12 to 3, reapply sunscreen, sip fluids with some salt, eat a light, salty meal. Afternoon: pace activities, rehydrate after water sports, cool shower if flushed, moisturize sun-exposed skin. Evening: assess urine color, aim for pale straw, limit alcohol or alternate with electrolytes, prepare aloe or moisturizer for any hot spots. Night: keep the room cool, elevate burned limbs on a pillow if swollen, pain relief as needed to sleep.
When to see a clinic without delay:
- Vomiting that prevents drinking, or signs of confusion, fainting, or severe headache. Blistering sunburn over large areas, especially with fever or chills. Red, painful eyes with light sensitivity after time on water. Signs of skin infection: spreading redness, warmth, pus, or increasing pain. Heat symptoms that do not improve after one to two hours of shade, cooling, and electrolytes.
The rhythm that keeps you well
The Andaman sun is not your enemy. It just demands respect. Think in rhythms, not rules. Drink before you are dry, cool before you are hot, cover before you burn, and rest before you fade. Use the morning and evening to collect the memories you came for. Lean on clinics and doctors when judgment gets cloudy, not as a last resort when the night has already turned long.
I have watched people rescue a trip with a single wise afternoon in the shade. I have also watched a glorious first day turn into three days of recovery that could have been avoided with a hat, a liter of salts, and a break at noon. Ao Nang gives back what you protect. Guard your water, your skin, and your pace, and the cliffs will still glow gold for you at sunset.
takecare clinic doctor aonang address:a.mueng, 564/58, krabi, Krabi 81000 telephone:+66817189080 website:https://doctoraonang.com/