We’ve all been there: you've been looking forward to your time away, counting down the days and then – oh no. A stomach bug or a sunscreen slip-up can ruin that dream holiday.

Whether it’s a staycation, a beach retreat or a trek across spectacular landscapes, a healthier trip is definitely a happier trip.

So, how can you increase your chances of staying healthy while you’re away? Let’s find out...

Before you go...

Get any necessary travel jabs and check your existing vaccinations are up to date
Get travel insurance – and check it covers you for all holiday activities, such as sailing, skiing, or paragliding
You might also need a GHIC or EHIC card; make sure this is in date for the duration of your trip
Eat plenty of protein, as this helps the make the antibodies that fight infection. Good sources of protein include: quinoa, buckwheat, rice, beans, spirulina, nuts, chickpeas, leafy greens, and hemp and chia seeds
Start taking a supplement with antioxidants and amino acids, which help the skin produce melanin – the dark pigment – that helps protect it in the sun
Start taking a good friendly bacteria supplement to boost your bowel health. It’s worth remembering that many vitamins and supplements need a few weeks or even a few months to show their full results – so the sooner you prep, the better

1. Sunscreen

This isn’t just for a beach trip! We should be wearing a sunscreen of at least SPF 30 every day, no matter the weather.

Remember to practice other sun safety tips... and to remember that it’s not all about the sun. Snowy settings can reflect light easily, too, and UV rays can cause damage even through clouds.

2. Plasters

Blisters, scrapes, and scabs... they’re not glamorous, but they’re an unfortunate part of holidays.

Save yourself from new shoe woes or painful hikes with some plasters; your feet will thank you.

That said, did you know that most plasters you’ll find on the shelves will never degrade? They’re made of plastic and aren’t recyclable.

Consider an alternative, like these soothing compostable bamboo plasters from Patch.

3. Painkillers

Always useful to have on hand, they'll help you through any minor aches and pains.

4. Antihistamines

Ideal for minor allergies, hayfever, and insect bites. Be sure to bring anything else you need for more serious allergies, though. Check they’re non-sedating, too – you don’t want to be drowsy on holiday.

5. Insect repellent and/or bite relief

Some people just seem to attract insect bites... and they’re not an ideal part of the trip.

Pack some insect repellent, bite relief cream, or even a bite relief device to help stop the scratching for good.

6. Rehydration sachets

Dehydration can be seriously dangerous, so you don’t want to get caught out.

Of course, it’s best to drink plenty of water throughout the day. The NHS recommends we drink 6-8 cups of fluid daily (that includes water, lower-fat milk, and tea or coffee). ¹ However, you’ll need more if it’s hot outside or you’re on the move.

And, in new surroundings, you might not know the best places to fill up. Keeping a rehydration sachet or two on hand can help give you peace of mind.

7. Antiseptic wipes

Not only can these save you from sticky hands, but they’ll help reduce your risk of picking up illnesses if you’re out and about all day. They’re also essential for cleaning any minor wounds.

8. Any regular medication

This goes without saying, but make sure you’ve got enough to cover your trip. It’s also wise to make sure the medications in your holiday kit don’t interfere with your usual medication, or with alcohol if you plan on having a few drinks while you’re away.

While you’re there...

Help prevent tummy bugs

Warmer temperatures, combined with different hygiene standards to those at home, mean stomach bugs may spread much more quickly on holiday.

This means it’s vital to wash your hands, (or use alcohol or antibacterial wipes or gels if this isn’t possible), after going to the loo, and before and after preparing food.

Street stalls are great fun, but go to busy stalls where you can see the food being freshly prepared and cooked, and make sure any food is piping hot and cooked through. Avoid anything that looks like it has been sitting out for too long, such as a hotel buffet.

Check salads and fruit have been washed or prepared with bottled water, and stick to bottled water for drinking. Avoid ice cubes in your drinks and clean your teeth with bottled water rather than tap water.

If you do get a stomach bug:

Try not to take anti-diarrhoea tablets, as the bacteria need to pass through your system.
Take rehydration sachets to help replace lost fluids and body salts.
Keep up the fluid intake. Adults should have 200ml of clear fluid after every episode of vomiting or diarrhoea (take small sips). Try gut-soothing chamomile or peppermint tea if you want something other than water.
Keep an eye on any children or elderly people who fall ill, as they’re more at risk of dehydration.

Keep taking friendly bacteria supplements to help recolonise your gut.
Follow the BRAT diet – bananas, rice, apples, and toast – until the diarrhoea settles. These are all plain foods that won’t irritate the gut.
If you’re still ill after 48 hours, seek medical attention.

Keep bugs away

Citronella makes a great natural alternative to over-the-counter sprays. Use a few drops in a burner to deter insects from the area, dilute in a carrier oil, or add to your moisturiser before applying to your skin.

Take an antihistamine tablet or use a mild topical steroid cream to reduce any itching and redness, while aloe vera or calendula will also soothe any bites. Creams containing avena sativa (from oats) can also help reduce inflammation.

Also, try adding a few drops of tea tree oil to your moisturiser, which can soothe and help stop infection from any bites you've scratched.

Tackle travel sickness

Some homeopathic remedies are very effective for travel sickness; nux vom can help if you typically feel nauseous in the car. , Or you can buy supplements that combine several useful remedies into one capsule.

Acupressure bands, sipping peppermint or ginger tea, or chewing fresh ginger, can all help settle your stomach and fight the feeling of sickness. Getting some fresh air can often calm nausea, too.

Soothe sunburn

The best way to beat sunburn is to avoid getting burnt in the first place. Remember to use minimum SPF 30 and avoid going out when the sun is strongest, between 11am and 3pm. Cover up and wear a hat to protect your scalp.

If you do get burnt, try soothing the affected area with cool water and applying aloe vera gel or calendula cream. Aloe vera helps keep the skin hydrated, while calendula can calm any redness.

Look your best

You might also want to switch up your skincare and makeup if you’re travelling somewhere with different weather to the UK.

Maybe you’re swapping out to a waterproof alternative if you’re somewhere rainy or you’re taking a dip.

Oil-free makeup can also help reduce shine in hotter climates. And lighter formulations can help you feel a little less clogged.

If you’re flying, remember to only pack toiletries, makeup, and perfume under 100ml or decant them into small travel bottles.

Don’t forget to apply SPF underneath your makeup, too. An SPF foundation, moisturiser, or lip balm can add some much-needed protection, but unless it’s at least SPF 30 and covering your whole face and neck it won’t be enough to fully protect you.

The final say

Got everything you need? We hope so – now all that’s left is to have a good time!

Disclaimer

This article has been adapted from longer features appearing in Healthy, the Holland & Barrett magazine. Advice is for information only and should not replace medical care. Please check with your GP before trying any remedies.