Don’t let lack of planning affect your health or spoil your holiday.

Before you go on holiday, you most likely spend months planning routes, itineraries and deciding what to do during your long-awaited break. However, if you heed our advice you can be sure that you won’t forget anything important that may spoil your time away.

1. Take a basic first aid kit: the essential components depend on where you are going, the type of trip and the people who will be sharing your adventure. Don’t forget to take some physiological saline (for rinsing grazes and wounds), povidone-iodine (disinfectant and antibacterial solution to prevent infections), pads for covering and dressing wounds (gauze, plasters, special blister plasters) and sticky tape for holding them in place.

Pack sun cream, insect repellents, a thermometer and some simple painkillers. If you are travelling somewhere remote where healthcare services and medications are not readily available, then you should ask your doctor about any specific products you may need (antibiotics, anti-diarrhoea…).

2. Check your vaccination status: It is a good idea to go to an International Vaccination Centre between four and eight weeks before you travel, to ensure that your mandatory vaccines are up to date and you will be allowed into your destination country.

3. Take out travel insurance: The Spanish Ministry of Health recommends that travellers obtain information about possible reciprocal medical care treaties between the home country and destination. Take out specific medical insurance where there are significant health risks and medical care is expensive. You can get this information from Regional Social Security Offices (INSS).

Also, depending on where you are going, it is a good idea to register with the Ministry of Foreign Affairs’ Travel Registry, so that you can be found in case of a serious emergency.

4. Stay hydrated: air and sea travel can cause travel sickness and vomiting. That’s why you must drink plenty of fluids during long journeys, get up and move about frequently and wear loose clothing.

Altitude, high and low temperatures and ultraviolet light in some destinations can also cause discomfort. To prevent this, avoid flying directly to destinations at high altitudes and drink at least two and a half litres of water a day (in case of strenuous activities, around three litres).

5. Watch what you eat: protect yourself from infectious diseases (such as cholera, hepatitis A and E, salmonella, typhoid fever) and intestinal parasites by being careful not to drink tap water and avoiding potentially contaminated food. The dreaded “traveller’s diarrhoea” can cause dizziness, fever, vomiting and illness for one to three days. Only eat cooked food while it is still hot. Boil water and disinfect it with tablets if it is of dubious origin. Don’t even brush your teeth with suspect water!

6. Protect yourself from insects: experts recommend using insect repellent on your skin before you to go bed, because some transmit diseases such as dengue and malaria. Likewise, use the air conditioning or fan and cover most of your body with thin, light coloured clothing.

7. Avoid sunburn: dermatologists insist that it is essential to stay out of the sun between 12 noon and four o’clock in the afternoon. Always use high SPF products (30 or 50). Apply half an hour before you go out into the sun, reapply every two hours and every time you swim and wear hats or caps.

Most importantly of all, do not sunbathe at midday or take a nap in the sun without setting an alarm or asking someone to wake you up. If you do get sunburn, then cool the area with water or cold cloths and apply moisture (body milk, aftersun, aloe vera) to the burn.

8. What should I do if my blood pressure falls? Normal blood pressure is between 105 and 130 (maximum) and 60 and 80 (minimum). If these levels drop, you may feel weak, dizzy and nauseous. You may also get blurred vision and even lose your balance. If you experience these symptoms, wet your forehead with cold water, stay in the shade and have a rest.

9. Safe driving: Before setting off on a road trip, give your car a thorough check. Be sure to check the brakes, oil, tyres, etc. Once you are on your way, do not eat heavy meals and drink no alcohol, have plenty of fluids so you do not get dehydrated and don’t eat while you are driving. It is recommended you stop every two hours for a rest, something to eat and to stretch your legs. Keep the temperature inside the car somewhere between 19 and 24 degrees, which will help to stave off fatigue.

Lastly, remember to leave a safe distance between yours and the car in front. That way, if something unexpected happens, you will have time to react and avoid an accident.

10. Emergency telephone numbers: carry a list of important numbers with you (on paper or in your mobile). These will be very useful in case of an incident or if you lose your documents or are mugged or robbed.

You can dial 112 in all EU member states and some neighbouring countries such as Switzerland, Montenegro, Turkey, Israel and Russia.  In the USA, Canada and Mexico, the emergency number is 911.

11. Find out about risks in countries: there is information published about all the world’s countries by the World Health Organisation (WHO), which includes requirements and recommendations for travellers regarding certain illnesses. It is also important to find out about the requirements of your travel destination by looking up the consulate or embassy in the country.

If you follow these simple recommendations, you are sure to have the holiday you deserve while protecting your health and wellbeing.

This post is also available in: Spanish