Travelling healthily

Whether it’s a city break, a beach holiday or a long-haul trip, when we’re away, there’s one thing we want above all else: to enjoy our holiday without a care in the world. 

For many people, a journey begins not only with a sense of anticipation, but also with a feeling of unease. Motion sickness, commonly known as travel sickness, occurs when the movements perceived by the eyes do not match the signals from the vestibular system in the inner ear. This conflicting information can trigger nausea, dizziness, headaches or vomiting.

Prevention and how to react in an emergency

It helps to look into the distance whilst travelling and focus on a fixed point on the horizon. Reading or scrolling on a smartphone for long periods can make the symptoms worse. Sitting facing the direction of travel and getting some fresh air often help too.

For many people, travelling involves sitting for hours on end. However, what may seem harmless can slow down blood circulation and increase the risk of thrombosis. This involves the formation of a blood clot (thrombus) which obstructs blood flow. The veins in the legs are particularly commonly affected. Typical symptoms include swelling, pain or a feeling of warmth in the affected leg. Thrombosis should always be investigated by a doctor.

If the clot breaks loose and travels to the lungs, it can lead to a life-threatening pulmonary embolism. Sudden shortness of breath or chest pain requires immediate medical attention.

Prevention and how to respond in an emergency

Drink plenty of water and move around regularly whilst travelling. Rotate your feet, stretch your legs and, if possible, stand up from time to time. Avoid tight-fitting clothing and ensure you are sitting comfortably. Compression stockings may be useful on longer journeys. People at increased risk should seek medical advice before travelling.

Sunlight lifts your spirits and helps the body produce vitamin D. However, too much UV radiation and heat can be harmful to your health. As well as sunburn, there is also a risk of sunstroke or heatstroke.

Sunburn occurs when the skin is exposed to the sun unprotected for a prolonged period. This results in redness, pain and a sensation of heat.

Prevention and how to respond in an emergency

Protect yourself with sun cream (approx. 35ml for an adult). Wear light clothing, a hat and sunglasses. The sun’s rays are particularly intense between 11 am and 4 pm. Children need special protection.

If you get sunburn, you should get out of the sun immediately, cool the skin with damp compresses or lukewarm water (not ice-cold!) and drink plenty of fluids. Avoid further exposure to the sun until the skin has healed.

Sunstroke is caused by intense sunlight on the head and neck. Possible symptoms include headaches, dizziness, nausea or vomiting.

Heatstroke is even more dangerous: the body is no longer able to regulate its temperature adequately, causing the body temperature to rise sharply (above 40°C) and disrupting the cardiovascular system. Possible symptoms include a hot, reddened and dry face, a rapid heartbeat (tachycardia), low blood pressure (hypotension), nausea, vomiting, headaches and loss of consciousness. Heatstroke is a medical emergency.

Immediately move the affected person to a cool, shaded place, loosen their clothing and cool their body with damp cloths or cool (not ice-cold) water. If symptoms are severe or the person is unconscious, seek medical assistance immediately.

Constipation is one of the most common travel ailments. Unfamiliar daily routines, sitting for long periods and a change in diet can upset your digestion.

Prevention and how to respond correctly if it occurs:

Drink at least 1.5–2 litres of fluid a day and make sure to include high-fibre foods such as wholemeal products, fruit, vegetables or nuts. Regular exercise also aids digestion. It may be a good idea to include a mild herbal laxative in your first-aid kit.

Good snacks for when you’re on the go include, for example, homemade berry crumble bars or filled wholemeal wraps.

Traveller’s diarrhoea is often caused by contaminated food or unclean drinking water. The risk is particularly high in parts of Asia, Africa, and South and Central America.

Prevention and how to respond correctly in an emergency:

Follow the rule: ‘Boil, fry, peel or avoid it’. Avoid eating raw food where possible and only drink water from sealed bottles. Washing your hands regularly also plays a key role in prevention.

In the event of an outbreak, it is important to replace lost fluids. Drink plenty of fluids – ideally water, stock or electrolyte solutions – to replace lost fluids. Medicines from your first-aid kit can also help to relieve symptoms.

Our high-fibre berry crumble bars and healthy wraps are easy to prepare and make ideal snacks for when you’re on the go. They provide energy, keep you feeling full for longer and support healthy digestion.