A holiday should leave you feeling relaxed and recharged, not jet-lagged, parched, or stuck in bed with a dodgy stomach. Yet every year, thousands of travellers fall victim to these classic holiday health hazards.
At Travel Clinic Bromley, we believe that good travel health starts before you even step on the plane. Here’s how to avoid jet lag, dehydration, and traveller’s diarrhoea, and what to pack, eat, and do to stay safe and energised wherever your trip takes you.
1. Jet Lag – Why You Get It and How to Prevent It
Crossing multiple time zones can disrupt your circadian rhythm, leaving you sluggish, wide awake at odd hours, and more vulnerable to illness. But a few smart habits, endorsed by flight attendants and frequent flyers alike, can help reset your body clock faster.
Jet Lag Survival Tips:
- Start the shift early: Gradually adjust your sleep schedule 2-3 days before departure to match your destination’s time zone.
- Hydrate regularly throughout the flight and avoid alcohol and caffeine, which disrupt sleep.
- Use natural light to reset your internal clock. Get outside as soon as you arrive, especially in the morning.
- Sleep accessories matter: Earplugs, an eye mask and a neck pillow can significantly improve your in-flight rest.
Consider melatonin, especially if you’re travelling east. Speak to our team at Travel Clinic Bromley for advice before you fly.
2. Dehydration – The Silent Holiday Health Threat
Whether you’re hiking in high heat or relaxing poolside, dehydration creeps up faster than most people realise—especially in warmer climates or at altitude. Even mild dehydration can cause headaches, tiredness, and poor concentration.
Hydration Hacks for Holidaymakers:
- Drink water consistently, not just when you’re thirsty.
- Avoid sugary cocktails and energy drinks – they may be refreshing but can increase fluid loss.
- Pack rehydration salts in your travel health kit, particularly for tropical or high-exertion trips.
- Be cautious with ice and tap water in countries where water quality is unreliable (a major cause of traveller’s diarrhoea).
Top tip: If you’re travelling with children or older adults, monitor hydration closely as they’re more susceptible to heat exhaustion.
3. Dodgy Food – How to Dodge Traveller’s Diarrhoea
According to Lonely Planet, traveller’s diarrhoea affects up to 50% of travellers to developing countries. It’s typically caused by consuming contaminated food or water. While most cases resolve on their own, they can ruin several days of your trip and in severe cases, lead to dehydration or worse.
Food Safety Tips Abroad:
- Only eat food that’s been cooked thoroughly and served hot.
- Avoid salads, raw seafood, or fruit you haven’t peeled yourself.
- Be cautious with street food – choose stalls with a high turnover and locals queuing up.
- Carry anti-diarrhoeal medication, but don’t rely on it as a cure-all.
Certain destinations carry a higher risk of foodborne illness. We offer vaccinations for hepatitis A, typhoid and cholera. Book your travel vaccines in Bromley before departure.
Prepare Like a Pro: Visit Travel Clinic Bromley
From long-haul jet lag to food safety in the tropics, we’re here to help you stay healthy abroad. Whether it’s a weekend in Europe or a gap year through Southeast Asia, our expert team offers tailored advice, vaccinations, antimalarial prescriptions and travel health kits.
What We Offer at Travel Clinic Bromley:
- Travel vaccines for hepatitis A/B, yellow fever, rabies, typhoid, cholera
- Jet lag advice and medication options
- Traveller’s diarrhoea prevention kits
- Altitude sickness medication
- Antimalarial tablets for high-risk regions
- Same-day and evening appointments
Your Healthiest Holiday Starts Here
Don’t wait until you’re already ill to take action. Visit Travel Clinic Bromley today and take the stress out of your travels. We’ll help you prepare for every scenario—so you can focus on making memories.
Call us now on 0208 460 7209, book your appointment online or visit one of our clinics serving Bromley, Orpington, Beckenham, and surrounding areas.
