Staying Well on Holiday: Food and Water Habits That Protect Your Stomach

Eating new foods abroad is one of the highlights of going on holiday and can so quickly go wrong. One of the most common illnesses that travellers contract is an upset stomach, which can take 2-3 days out of a week’s break. Although the majority of cases are mild and clear up on their own, there are some simple practices that can help prevent illness and not detract from your culinary adventures abroad.

Where the risk actually comes from

Stomach bugs on holiday are usually caused by bacteria or viruses in food and water that your body doesn’t recognise. While the risk is higher in countries where the tap water is not treated to the same standards as in the UK, it’s not just a problem of travelling abroad. Buffets that sit out for hours, undercooked meat and poor handwashing are all potential causes of illness and can occur anywhere, including closer to home.

Check the health advice for your destination before you travel and see the country-by-country health advice from the NHS fitfortravel and TravelHealthPro websites, which include advice on the safety of tap water for drinking.

Habits that make the biggest difference

Wash your hands before you eat and carry hand sanitiser with you. In locations where the local water is not safe to drink, make sure that all water you drink comes in sealed bottles or has been boiled first. This also applies to ice in your drinks and to brushing your teeth. Avoid salads and fruit that you cannot peel yourself in those locations as they are often washed in the local tap water.

Opt for hot, thoroughly cooked meals and choose busy food stalls where food is cooked in front of you. Avoid hotel restaurant buffets with food that has been sitting out at room temperature. The old rule ‘boil it, cook it, peel it or forget it’ still stands.

If it happens anyway

Dehydration is the main risk with an upset stomach, particularly in hot weather and for children and older people. If you have a high temperature, or are dehydrated (you feel dizzy for example and pass very little urine), seek medical advice. Oral rehydration sachets are available from UK pharmacies and replace the salts and sugar you lose. Include these in your first-aid kit and make sure to drink fluids little and often. Rest, and go back to plain foods such as rice, bread or bananas as your appetite returns.

Upset stomach on holiday: when to get help

Most cases clear up within a few days. You should seek medical help if you experience any of the following symptoms: you pass blood in your stools; you have a high temperature; you are unable to keep fluids down or become dehydrated. Dehydration can present itself with symptoms such as dizziness and producing very little urine. Babies, young children, pregnant women and people suffering from long-term health problems need to seek medical help more quickly. Travel insurance will usually cover the cost of medical treatment in foreign countries and you should ensure you keep the policy documents and the emergency number somewhere easy to find.

Pack before you go

• Hand sanitiser
• Oral rehydration sachets
• A refillable bottle with a built-in filter, if you’re heading somewhere remote
• Your travel insurance documents and emergency contact number