A practical guide to managing your health abroad

*This is a collaborative post on managing your health abroad

Holidays are a welcome break from everyday routine, but losing your routine can challenge your wellbeing. 

The human brain and body are regulated through predictability, so changes can throw off sleep, metabolism and hormones. Being on holiday also puts you in new environments, demanding more decisions and upsetting rest, eating and exercise habits. Even a dramatic shift in temperature can affect how you feel, particularly if you manage an ongoing condition. 

Preparation can make these changes easier to handle, providing peace of mind and supporting your welfare while you’re away, so you can enjoy your holiday. Here’s what to consider when approaching how to manage your health abroad.

Understanding health risks

Every destination comes with a set of health risks. These can be environmental, infectious, physical and infrastructure-related hazards that vary depending on where you travel. Your personal health and the type of travel will impact your exposure to and how far you’re likely to be affected by these risks. 

Check the latest health advice for your destination from the Foreign, Commonwealth & Development Office on the official government website. Key information to check includes whether the drinking water is safe and if any pre-trip vaccinations are recommended. You could also speak to your GP, pharmacist or other healthcare professional if you have concerns about travelling, especially if you’re managing an existing medical condition. 

Managing sun, sleep and hydration

Heading to a sunny country? Remember to take precautions such as applying suncream with a high SPF (30+) and avoiding direct exposure to sunlight during the heat of the day. Remember that sunburn can still occur in cold weather! Some medicines can make your skin more sensitive to sunlight, so check the patient information leaflet or ask a pharmacist if you’re unsure. 

Hot weather demands more of your body, so increase your usual rest and consciously drink more water to stay well-hydrated. If you’re going to be active outdoors, consider taking electrolytes to replace the important minerals lost through sweat. 

Try to get sufficient sleep each day during your holiday. If you travel across time zones, gradually shifting your sleep schedule before you leave can make the transition easier, while getting daylight at your destination can help your body clock adjust.

Arranging personal medication

If you take any regular medication, check your supplies well before your departure and arrange another prescription if you don’t have enough to cover your trip, rather than leaving it to the last minute. This provides valuable peace of mind, because there’s no guarantee you’ll be able to get essential medication when you’re at your destination. 

Keep medicines in their original packaging and check the rules for taking them into your destination. Restrictions differ between airlines and countries. This matters particularly with controlled drugs. Carrying your prescription details or a letter from your prescriber can also help explain what your medication is and why you need it. Consider translating vital information into the local language in advance to help you effectively communicate needs.

Preparing for emergencies

Even with careful planning, you cannot prepare for the unpredictable. Illness or an accident can disrupt a trip at any time. Save the local emergency number in your phone and find out where you can access appropriate medical care near your accommodation, especially if your health condition might require specialist treatment.

Arranging travel insurance helps protect you financially if you need to cancel your trip due to illness or an accident and if you need emergency treatment when abroad. Choosing a specialist medical travel insurance policy can give you more comprehensive protection if you have a pre-existing condition. 

If you’re eligible, you should also consider a UK Global Health Insurance Card (GHIC) for relevant destinations. It can provide access to necessary state healthcare on the same basis as local residents. Health cards don’t replace travel insurance or cover costs such as repatriation. 

Planning an appropriate itinerary

You don’t necessarily need to avoid an active holiday because you manage a health condition, but you may benefit from adapting your plans. Think realistically about how much walking, heat, altitude or physical exertion you usually manage comfortably at home, and plan less than this.

Give yourself breathing room rather than filling every hour. If you know a long flight leaves you exhausted, for instance, keeping your first afternoon free means you can rest without sacrificing an excursion you’ve already paid for. By matching the pace of your holiday to your own health and energy levels, you can spend less time trying to keep up and more time enjoying where you are.