Italy sees prolonged and intense heatwaves every summer.
Besides being unpleasant, hot and sticky conditions can also be dangerous. As the Italian health ministry warns, heatwaves "pose a risk to the health of the population".
"Prolonged exposure to high temperatures can cause mild ailments, such as cramps, fainting, or swelling, or more serious ones, such as heat stroke and dehydration," the ministry's website says.
Extreme heat can also lead to the "deterioration of the health condition of people with pre-existing chronic illnesses".
The ministry offers some advice on staying cool and safe in the summer heat, mainly by doing as most Italians do: from wearing clothes made from the correct fabrics to opening and closing the shutters at the right time of day.
As you might expect, they've also got some advice on the best way to eat and drink in a heatwave.
Spend the afternoon indoors
The health ministry's website advises staying inside between 11am to 6pm, when the sun is at its most intense.
While it's tempting when you're travelling to try and make the most of every minute, be sensible with your schedule: plan to hit museums, shops, restaurants or other indoor attractions in the afternoon and save outdoor sights for the early morning or evening, especially if they involve a lot of walking or don't offer shade – Pompeii, we're looking at you.
There is a reason that a post-lunch siesta remains popular in much of the country, at least in the summer months.
Dress appropriately
The ministry recommends wearing light, loose clothing made of natural fibres like cotton or linen.
Bear in mind that certain sights, such as St Peter's Basilica or the Duomo in Florence, have dress codes that forbid entering with bare thighs or shoulders: longer dresses or trousers are a safer bet.
Take a hat and sunglasses when you go outside, and always use high-factor sunscreen on any exposed skin.
Drink water, then drink some more
The health ministry recommends drinking at least one and a half litres of water per day, even if you don't feel like it.
If you're not sure whether water from a public fountain is safe to drink, look for signs saying acqua non potabile (non-drinking water): most are suitable for drinking, so the exceptions are usually marked.
The ministry also warns people to avoid drinking alcohol, caffeinated or carbonated drinks on hot days.
Take care in the car
Check the traffic report before setting off to see whether you're likely to be stuck in gridlock under the full sun.
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Avoid driving during the heat of the day unless your vehicle has air conditioning, and make sure you carry extra water for the journey.
Never leave anyone, human or animal, in a car parked in the sun. When you're returning to a hot parked car, air it out or put on the air conditioning before setting off, and check that child seats aren't too hot to sit in.
Keep the house cool
If, like many people in Italy, you don't have air conditioning at home, it usually helps to take some old-fashioned measures: open the windows at night or first thing in the morning, but keep them closed during the day when it's cooler indoors than it is outside. And of course, close blinds or shutters over windows that get the sun directly.
If you do have an air conditioner, don't overdo it: even if you're tempted to turn your apartment into a fridge, the health ministry says the optimum indoor temperature is 25-27 degrees Celsius.
READ ALSO: Six effective ways to beat the heat in Italy without air conditioning
Cities in Italy increasingly suffer power outages in summer when everyone's using the AC, so keeping your usage to the minimum can also help to reduce the strain on the system.
Avoid using the oven, hob, iron or any other appliance that produces heat. But do consider switching on a dehumidifier: in highly humid Italy, it can make a surprising difference to the temperature you feel.
Find somewhere with AC
If you don't have air conditioning at home, one option the ministry advises is tracking down public spaces that are air conditioned and heading there to cool off during the hottest parts of the day.
You can also take steps to keep cool when you're out and about. Use cold water to splash your face and arms, or place a damp cloth on the back of your neck.
You're not allowed to bathe in any of Italy's historic fountains (and people who break this rule often face fines), but you'll find a steady supply of running water from public drinking fountains.
Eat light
Of course you've come to Italy to eat. But try not to overdo it on hot days, and don't even think of tackling a full antipasto-primo-secondo at lunch.
Italy's health ministry offers several pieces of food-focused advice, including to "moderate our consumption of dishes high in fat and reduce condiments."
The ministry also reminds us to "consume five portions of fruit and seasonal vegetables per day," and to generally "favour fresh produce that is easily digestible and rich in water."
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See this as an excuse to sample Italy's wide range of vegetable side dishes, or to stock up on fresh local produce at the market.
In slightly more left-field advice, one of the ministry's official recommendations is to substitute lunch with a gelato.
"Consuming an ice cream or a milkshake can be an alternative to a midday meal," the guide suggests – just remember to factor it into your daily nutritional intake.
It also urges people to "be imaginative when preparing dishes" and "respect the correct number and timing of meals, without skipping breakfast".
Avoid physical exertion
Unless you plan to get up very early or stay up very late, it might just be too hot to go for your usual run or mow the lawn. Or to schlep around Roman ruins, for that matter.
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The one exception might just be swimming: lucky for us, Italy has more beaches, lakes and rivers to bathe in than any other country in Europe.
Prepare for pollution
Air quality typically worsens during heatwaves, as chemicals and emissions in the air are heated into a noxious smog.
The ministry reminds us to avoid high-traffic areas in the heat of the day. This is particularly important for those with respiratory problems or allergies.
The high number of wildfires burning around Italian towns and cities at this time of year also drastically worsens air quality, and leads to regular warnings for local residents to close their windows.
Bear in mind too that smog gathers in parks and other green spaces in big cities, so don't assume it's safe to spend the day there.
Look after each other
Elderly people and young children are most at risk from extreme heat. The ministry urges people to check in on neighbours and relatives, especially if they live alone.
Look after pets
It's important to remember to keep offering your pets water when on the road and to make regular stops in shaded areas, the ministry says.
Avoid walking dogs in the heat of the day and protect their paws from getting burned on sun-baked asphalt.
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