TRAVEL HEALTH ESSENTIALS

Stay Well Wherever You Travel

STAY WELL, WHERE YOU TRAVEL

Whether you’re trekking through the misty mountains of Peru, strolling along cobbled lanes in Europe, or reading under a beach umbrella in Southeast Asia, one thing is important: Your health. Because nothing ruins a great trip faster than an unexpected visit to the hospital.

So here is your cosy, simple guide to travel health.

Think of it as packing peace of mind inside your suitcase.

Before You Go: Travel Prep That Pays Off!

Research You Travel Destination

• Current outbreaks or required vaccines

• Travel Health Pro, GOV.UK and WHO are great resources

• Clean water availability

• Emergency numbers and healthcare access

Visit A Travel Clinic

• Make sure to book your consultation at least 8 weeks before travel.

• You’ll be more organised and will have time to receive your vaccines as some vaccinations need 3 doses like rabies and hepatitis B.

Medications

• Bring enough of your prescription medications to cover the entire trip (plus extras in case of delays).

• Pack copies of your prescriptions translated if necessary.

• Don’t forget your basic medications: painkillers, motion sickness tablets, antihistamines, and digestive remedies.

Routine Health

Some countries require proof of certain vaccinations (like yellow fever). Others strongly recommend vaccines such as typhoid, hepatitis A/B or rabies, especially if you're planning ‘off the beaten path’ adventures.

REGION SPECIFIC TRAVEL HEALTH TIPS! Below is only a dip into what you may need to prepare for your trip. What I have suggested below may not be something you need such as vaccinations or altitude sickness. Everybody's itinerary is different and I ADVISE you to book a travel health consultation at least 6-8 weeks before your departure with a health practitioner so you are aware of what you need.

Just in Case: Emergency Tips

• Know the local emergency numbers (e.g., 112 in Europe, 911 in the U.S.).

• Have your travel insurance info easily accessible (printed + digital copy).

• Carry a small first aid kit with basics like plasters, antiseptic, tweezers, and painkillers.

ASIA

• Do not drink tap water, stick to bottled or filtered water.

• Watch for mosquito borne illnesses and air pollution in some cities (a mask helps).

SOUTH & CENTRAL AMERICA

• Altitude sickness in places like Cusco or Quito.

• Stay hydrated and take it slow when adjusting.

• Some countries are high yellow fever risk areas.

AFRICA

• Yellow fever vaccine may be mandatory for entry.

• Malaria prevention is essential in many areas. Talk to your doctor or travel health clinic.

• MEN ACWY if volunteering in refugee camps or slum areas.

EUROPE & NORTH AMERICA

• Lower health risk overall, but don’t skip travel insurance.

• Watch for seasonal flu or local outbreaks.

• Tick borne Encephalitis in places like Germany and New Forest in England

STAYING HEALTHY ON THE ROAD

Eat & Drink Safely

• Stick to bottled or purified water.

• Avoid ice cubes unless there from purified water

• Eat foods that are thoroughly cooked through and piping hot. Eat at busy vendors, stay away from the empty restaurants.

• Wash or peel your own fruits and vegetables.

Bugs (Insect Bourne Illnesses

• Use repellent with DEET or Picaridin.

• Wear loose, long sleeves and trousers if in high mosquito, bug locations.

• Sleep under mosquito nets in rural areas.

• Consider antimalarial medications if your doctor recommends them.

Protect from the elements

• Apply SPF 30+ sunscreen often.

• Stay hydrated. Bring a refillable water bottle and hydration salts.

• Embrace the local pace: Rest in the shade during the hottest part of the day.

Hygiene

• Keep a travel sized hand sanitiser on you at all times.

• Use disinfectant wipes on airplane trays, hotel remotes, and other high touch surfaces.

• Wash your hands often, especially before and after eating.

Wellness & The Wondering Mind

• Jet Lag: Adjust to your destination’s time zone ASAP, and get sunlight when you arrive.

• De-Stress Naturally: Pack a small journal or your favourite paperback (or kindle). Use downtime to read, reflect, or write.

• Stretch & Move: On long flights, get up every couple of hours. Do some light yoga or walks at your destination.

• Practice Mindful Moments: Whether it's morning meditation or watching a sunset, build in moments to breathe and stay present.

When You're Home

• If you feel unwell, especially with fever, digestive issues, or rash, see your doctor and mention your travel history.

• Review your travel health experience: What worked? What will you pack next time?

Final Thoughts

Your health is the true passport to every journey. With a little planning, a few smart habits, you can explore the world without worry. Stay safe, stay curious and don’t forget to pack that book you’ve been meaning to read.

Click on the Travel Health Pro Website to check what you need to do before you travel to your next destination!

TRAVEL HEALTH TIPS