10 tips for avoiding illness on holiday

When you’ve looked forward to your holiday all year the last thing you want is to be struck down by avoidable illness. Here are 10 tips for a healthy experience at home or abroad.

By Hilary Pereira

Keep hydrated during your flight

Did you know that alcohol has a greater effect when drunk at altitude? This is because flying already has a dehydrating effect, so a tipple during your flight could leave you feeling worse for wear.

It’s important to keep well hydrated during a flight as , so it’s best to limit the amount of snifters you consume and drink lots of water.
Keep mobile on a long haul

The effects of altitude combined with the cramped conditions in economy class when flying have been linked with deep-vein thrombosis (DVT).

You can help prevent this developing by keeping as mobile as possible, so get up and walk about and try to keep your legs stretched out; when seated. You can also do anti-DVT exercises: raise both heels, keeping your toes on the floor, then bring them down. Repeat 10 times.

Now raise and lower your toes 10 times. Repeat the whole exercise at least every 30 minutes – more often if you like. If you’re going to be flying for more than four hours, consider wearing compression stockings, which are available at leading pharmacies.
Have the appropriate jabs

If you are travelling anywhere outside of Europe, check with the NHS web pages to see what vaccinations you should have before you travel.

Make sure you find out well in advance of your holiday, as some vaccines need to be given over an extended period of time.
Keep taking the tablets

If you’re given anti-malaria tablets, make sure you take them regularly, and continue to take them for the recommended time: it’s extremely important to carry on taking them for four weeks after your return, to cover the incubation period of the disease.
Stick to bottled water

Unless you can be absolutely sure that the water in your destination country is safe to drink, stick to bottled water. Make sure the seal is intact as there are some unscrupulous operators who will sell tap water in reused plastic bottles.

Tap water is usually safe for cleaning your teeth, but don’t swallow any. If in doubt, use bottled water for this as well.
Take regular breaks on long drives

Whether you’re travelling in the UK or abroad, if you’re driving long distance it’s vital you take regular breaks. There are service stations at regular points along motorways where you can stretch your legs, get a breath of fresh air and grab an energising drink or snack.

Otherwise, come off at the next exit and pull over somewhere for a short nap. A ‘power nap’ of 20 minutes should leave you feeling revitalised: much more than that and you risk going into a deep sleep and feeling worse than before when you wake up.
Spend some time in the shade

Goodness knows we don’t see enough of the sun in the UK, so it’s tempting to lap up every last ray when abroad – but it will pay to spend some time in the shade, too.

Too much sun exposure increases your risk of sunburn and sunstroke (which is a medical emergency) - and at the very least it’s bad for the skin, plus it can leave you dehydrated and feeling exhausted.
Avoid street market foods

Much as street stalls touting local delicacies at bargain prices may seem a good proposition, you’ve no way of knowing how the food has been stored prior to cooking or the provenance of the ingredients.

For this reason, it’s usually a safer bet to eat at your hotel or in a restaurant with proven high standards of hygiene, where you’re less likely to succumb to ‘holiday tummy’.
Watch your alcohol intake

We’re all allowed to chill out and relax during our holiday time, but watch out for excessive alcohol consumption as every day becomes a cause for celebration.

It’s easy to stop counting alcohol units and simply grab a drink any time, any place, anywhere, but too much alcohol leaves you more vulnerable to dehydration and its effects, including stonking hangovers - and, combined with spicy foods, it can also result in tummy upsets.
Avoid ice cubes

OK, you may be drinking bottled water to guard against the perils of the local tap water, but don’t forget ice cubes in bars and restaurants will made from the same water.

Ice cubes are responsible for many an unexplained sickness and diarrhoea bug, so it’s best to avoid them when you’re out and about. If you’re self-catering, make your own ice cubes from bottled water.
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