Staying hydrated and avoiding foodborne illness are two of the most important factors in maintaining your health while travelling abroad. Hot climates, unfamiliar food preparation standards, and limited access to safe drinking water can quickly lead to dehydration or gastrointestinal illness if travellers are not prepared. With the right knowledge, planning, and preventative measures, most travel related illness can be avoided.
Travelling overseas is an exciting experience, whether you are heading off on a family holiday, business trip, long term adventure, or volunteering abroad. However, changes in climate, diet, water quality, and hygiene standards can place extra stress on your body. This guide explains how UK travellers can stay properly hydrated, reduce the risk of foodborne illness, and protect their health before and during travel.
For personalised travel health advice, vaccinations, and destination specific guidance, travellers are encouraged to consult a specialist travel clinic such as Emcare Travel and Health Clinic before departure.
Why Hydration and Food Safety Matter When Travelling
When travelling outside the UK, your body is exposed to environments it may not be accustomed to. Many destinations have warmer temperatures, higher humidity, or different sanitation standards, all of which can affect how your body functions.
Hydration and food safety matter because:
- Dehydration can develop quickly in hot climates
- Illness caused by contaminated food or water is one of the most common travel health issues
- Digestive illness increases fluid loss and raises the risk of dehydration
- Poor hydration affects energy levels, concentration, and physical performance
- Preventable illness can disrupt travel plans and require medical treatment abroad
Simple habits such as drinking safe fluids regularly and being cautious with food choices can significantly reduce health risks while travelling.
How Dehydration Occurs During Travel
Dehydration happens when your body loses more fluid than it takes in. Travelling often creates conditions that increase fluid loss without you noticing.
Common Causes of Travel Related Dehydration
Air travel
Aircraft cabins have very low humidity, which increases fluid loss through breathing and skin evaporation. Long flights can leave travellers dehydrated before they even arrive at their destination.
Hot climates and sun exposure
Many popular travel destinations have higher temperatures than the UK. Sweating increases fluid loss, especially during outdoor activities such as sightseeing, hiking, or beach visits.
Physical activity
Walking long distances, excursions, and carrying luggage increase fluid needs, particularly in warm weather.
Illness
Vomiting, diarrhoea, and fever all cause rapid fluid loss. Traveller’s diarrhoea is one of the most common illnesses affecting people abroad and can quickly lead to dehydration if fluids are not replaced.
Forgetting to drink
Busy travel days, unfamiliar routines, and limited access to safe water can result in inadequate fluid intake.
Signs and Symptoms of Dehydration
Recognising dehydration early allows you to take action before it becomes severe.
Common signs include:
- Thirst
- Dry mouth or lips
- Dark coloured urine
- Reduced urine output
- Headaches
- Fatigue
- Dizziness or light headedness
- Difficulty concentrating
More serious symptoms such as confusion, rapid heartbeat, or extreme weakness require medical attention.
How to Stay Hydrated While Abroad
Maintaining hydration while travelling requires consistency rather than large amounts at once.
Drink Fluids Regularly
Drink small amounts of water frequently throughout the day, even if you do not feel thirsty. Thirst is not always a reliable indicator of hydration status.
Choose Safe Water Sources
In many destinations, tap water may not be safe to drink. To avoid both dehydration and illness:
- Drink bottled water with sealed caps
- Use treated or boiled water where advised
- Avoid ice unless you are confident it was made from safe water
- Use bottled water for brushing teeth if recommended for your destination
Balance Caffeinated and Alcoholic Drinks
Caffeine and alcohol can contribute to fluid loss. If you consume these drinks, increase your water intake to compensate.
Eat Foods That Contribute to Hydration
Many fruits and vegetables contain high water content and support hydration, including oranges, melon, cucumber, and tomatoes. Choose produce that can be peeled or prepared safely.
Carry a Reusable Water Bottle
A reusable bottle helps remind you to drink regularly and allows easy refilling with safe water throughout the day.
Understanding Foodborne Illness While Travelling
Foodborne illness occurs when food or drink contaminated with bacteria, viruses, or parasites is consumed. This risk is higher in areas where food handling, refrigeration, or water sanitation may differ from UK standards.
Foodborne illness can be caused by:
- Contaminated water or ice
- Undercooked meat, poultry, or seafood
- Unwashed fruits and vegetables
- Food prepared with poor hygiene
- Cross contamination during food preparation
Symptoms often include nausea, vomiting, diarrhoea, abdominal cramps, fever, and fatigue.
How to Avoid Foodborne Illness Abroad
Being cautious does not mean avoiding local cuisine entirely. It means making informed choices.
Safe Drinking Practices
- Avoid drinking tap water unless advised it is safe
- Drink bottled or treated water
- Avoid ice in drinks unless made from safe water
- Hot drinks made with boiled water are usually safe
Choosing Safe Foods
- Eat food that is freshly cooked and served hot
- Avoid raw or undercooked meat, fish, and eggs
- Be cautious with buffets where food may sit at unsafe temperatures
- Avoid salads or raw vegetables unless you are confident they were washed in safe water
- Choose fruits that can be peeled yourself
Street Food Considerations
Street food can be safe if handled properly. Choose vendors who:
- Are busy with high customer turnover
- Prepare food in front of you
- Cook food thoroughly and serve it hot
Avoid food that has been sitting uncovered or appears undercooked.
Personal Hygiene
Good hygiene reduces the risk of illness.
- Wash hands regularly with soap and water
- Use alcohol based hand sanitiser when handwashing is not available
- Clean hands before eating or handling food
Traveller’s Diarrhoea and How to Manage It
Traveller’s diarrhoea is one of the most common illnesses experienced abroad. It is often caused by consuming contaminated food or water.
Prevention Tips
- Follow food and water safety guidelines
- Maintain good hand hygiene
- Avoid risky foods and drinks
What to Do If You Become Ill
If you develop diarrhoea:
- Increase fluid intake immediately
- Drink clean water frequently
- Use oral rehydration solutions to replace fluids and salts
- Rest and avoid strenuous activity
Seek medical advice if symptoms are severe, persistent, or accompanied by high fever or signs of dehydration.
Special Considerations for Vulnerable Travellers
Some travellers are at higher risk of complications from dehydration and foodborne illness.
These include:
- Young children
- Older adults
- Pregnant travellers
- Individuals with chronic medical conditions
- People with weakened immune systems
Extra care and personalised medical advice are strongly recommended for these groups.
The Role of Travel Health Clinics in Prevention
A pre travel consultation at a specialist clinic helps travellers prepare more effectively.
Travel health clinics provide:
- Personalised risk assessments
- Vaccinations for illnesses linked to food and water, such as Hepatitis A and typhoid
- Destination specific hydration and food safety advice
- Support for travellers with existing medical conditions
Emcare Travel and Health Clinic specialises in travel health and provides expert guidance tailored to each traveller’s destination and health profile.
Travellers can explore available services here.
Planning Ahead for a Healthy Trip
Preparation is key to avoiding preventable illness.
Before travelling:
- Book a travel health consultation
- Ensure vaccinations are up to date
- Pack oral rehydration salts and hand sanitiser
- Research local water safety guidance
- Plan hydration strategies for flights and excursions
Appointments can be booked directly here.
Practical Daily Habits While Travelling
- Start each day with water before coffee or sightseeing
- Carry water at all times
- Drink more fluids during hot weather
- Avoid risky foods when tired or unwell
- Rest if experiencing symptoms of dehydration or illness
These habits help maintain health throughout your trip.
Conclusion and Contact Information
Staying hydrated and avoiding foodborne illness are fundamental to safe and enjoyable travel. By understanding how dehydration occurs, choosing safe food and water, and preparing properly before departure, UK travellers can significantly reduce health risks abroad. For personalised travel health advice, vaccinations, and professional guidance tailored to your destination, Emcare Travel and Health Clinic offers expert support for travellers at every stage of their journey.
To begin your travel health preparation, visit Emcare Travel and Health Clinic and book us for your consultation today.
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