Every year, plenty of UK holidaymakers come home with more than they bargained for. Travellers' diarrhoea alone affects an estimated 20 to 60% of people visiting higher-risk destinations, such as parts of Asia, the Middle East, Africa and Central and South America.1
Add jet lag, insect-borne illness, travel sickness and sunburn, and it's clear that planning for your health deserves as much attention as booking the hotel.
The good news? Most of these problems are manageable, often with a small kit of well-chosen items ordered before you go. Here are seven things worth packing in your travel health kit this half-term.
1. Rehydration sachets
Oral rehydration sachets are one of the most overlooked items in a travel health kit, and one of the most useful.
If you get travellers' diarrhoea, usually caused by germs in contaminated food or water,1 the priority is replacing the fluid and salts you've lost, rather than just stopping the symptoms. Dehydration is the main risk, especially in hot climates, where you lose fluid faster.
Diarrhoea with blood in it, a high temperature, or lasting more than a few days? Get medical help where you are.
NHS guidance recommends oral rehydration salts (ORS) as the first step for managing diarrhoea and dehydration, especially for children, older adults and anyone with an existing health condition.2 They help your body absorb fluid better than water alone.
Products like Dioralyte dissolve in water and are easy to use. But they're not always easy to find in unfamiliar pharmacies abroad, or they may come in versions you don't recognise.
Pack a few sachets. They're very light and take up almost no space.
2. Anti-malaria tablets (if your destination needs them)
Travelling somewhere with malaria, like much of sub-Saharan Africa, parts of Asia, and Central and South America? Then anti-malaria tablets aren't optional.
Malaria is a serious, sometimes life-threatening infection spread by the bites of infected mosquitoes. The right tablet depends on where you're going, how long you'll be away and your own health history.3
The most commonly prescribed options are atovaquone/proguanil (Malarone), doxycycline and mefloquine. They work differently, have different dosing schedules and some need to be started before you leave, so sort this out well before you travel.
Book your antimalarials as soon as your trip is confirmed. Some need starting up to three weeks before you fly.
A pharmacist can help you find the right option for your trip. You can order anti-malaria tablets through Pharmica after a short online consultation, with no GP appointment needed.
3. Travel sickness medication
Travel sickness is more common than many people realise, and it can affect you at any age. It happens when your inner ear, eyes and brain get mixed signals about movement.
The result is nausea, dizziness and sometimes vomiting, which can make long car trips, ferry crossings or winding roads really unpleasant.4
Over-the-counter antihistamines such as promethazine (Phenergan) and cinnarizine (Stugeron) are commonly used for travel sickness. Promethazine makes you drowsy, which can be handy when travelling overnight.
Cinnarizine tends to cause less drowsiness, so it may suit daytime travel better. Both are available from UK pharmacies without a prescription.
Do not drive after taking a drowsy travel sickness tablet. Check the pack before you set off.
Travelling with children? Check the age limits carefully before you buy, as not all travel sickness treatments are suitable for young children. Your pharmacist can advise on the right option for everyone travelling.
4. A basic travel first aid kit
A good travel first aid kit doesn't need to be big or expensive. TravelHealthPro recommends that all holidaymakers carry basic wound care supplies, pain relief and any prescription medicines they take regularly.5
At a minimum, include plasters and dressings, antiseptic wipes, paracetamol or ibuprofen, a digital thermometer and tweezers (handy for splinters and removing ticks).
Carrying your own kit isn't just convenient. Medicines you rely on may not be sold under familiar brand names abroad, and it can be harder to check the quality of medicines bought locally. Bringing what you need from a regulated UK pharmacy means you know exactly what you're taking, and at what dose.
Pack enough of any regular prescription medicine to cover your trip in your hand luggage, plus a little extra in case of delays or lost luggage. Keep everything in its original, labelled packaging to avoid problems at security and customs.6
Carrying prescription medicines abroad? A copy of your prescription or a letter from your prescriber can help at customs.
5. Sleep support for jet lag
Crossing several time zones? Jet lag can eat into the first few days of your trip. It happens because your body clock, which is controlled by light and a hormone called melatonin, takes time to adjust to a new time zone. That disrupts your sleep, concentration and energy.7
Melatonin is a prescription medicine in the UK that can help with jet lag. It tops up your body's own melatonin at the right time for your new time zone, helping to reset your body clock more quickly. It's usually taken for a short time after you travel, and adults generally tolerate it well.7
Melatonin is available through Pharmica after an online consultation. If your trip involves long-haul travel or a busy schedule, it's worth sorting before you go, rather than after you've already lost two nights' sleep.
6. Antihistamine tablets
Antihistamines earn a place in almost every travel health kit. They're useful on holiday for hay fever (pollen seasons and plants vary by region, so you may come across higher levels than at home) and for easing itchy insect bites. Sedating ones can also help you sleep while you travel.8
Non-drowsy antihistamines like cetirizine (Piriteze) or fexofenadine are good for daytime use, and work well for hay fever and mild allergic reactions. Drowsy antihistamines like chlorphenamine (Piriton) are more useful at night, or on long flights where feeling sleepy isn't a problem.
Swelling of the lips, tongue or throat, or difficulty breathing after a bite or sting? Get emergency help straight away.
Keep a small supply of both in your kit. If you have a known severe allergy, speak to your GP before you travel, as you may need to carry an adrenaline auto-injector as well as antihistamine tablets.
7. Period delay tablets
Period due during a holiday, a long-haul flight or a trip with limited access to facilities? Norethisterone is a prescription medicine that can delay your period by up to 17 days.9
It works by keeping your progesterone levels up, which stops the lining of your womb from shedding. It's the only medicine licensed in the UK specifically for this.
Timing matters. You need to start norethisterone at least three days before your period is due, taking one 5mg tablet three times a day. Leave it too late, and it may not work reliably. Your period should come back within two to three days of stopping.9
Do not rely on norethisterone as contraception. Use condoms or your usual method while you're taking it.
It isn't suitable for everyone, including people with a history of blood clots, and you'll need a short online consultation before it can be prescribed. Thinking about period delay for your holiday? Ordering ahead gives the prescriber time to review your details and makes sure your tablets arrive before you go.
It's also worth thinking about emergency contraception before you travel, especially if a missed pill or time difference could put you at risk. Our emergency contraception guide is worth a read before you go.
Frequently asked questions
What should I put in a travel health kit?
The essentials for most holidaymakers include oral rehydration sachets, pain relief (paracetamol or ibuprofen), antihistamine tablets, antiseptic wipes and plasters, sunscreen, insect repellent, and a thermometer. If you're travelling to a malaria-risk destination, anti-malaria tablets are essential and should be obtained before departure. Always include enough of any regular prescription medication to cover your trip, plus a small extra supply in case of delays.
Do I need anti-malaria tablets for my holiday?
Whether you need anti-malaria tablets depends on your destination. Malaria is present in parts of sub-Saharan Africa, Asia, Central America, South America, and the Caribbean, but not in most of Europe or North America.3 You can check your destination on the Travel Health Pro website or speak to a pharmacist, who can advise on whether antimalarial prophylaxis is recommended and which treatment is most appropriate for your trip.
Is melatonin available without a prescription?
No, melatonin is a prescription-only medicine in the UK. However, you can complete an online consultation through Pharmica to request it without needing a GP appointment. It's used for the short-term management of jet lag in adults and is taken for a short period following travel.6
Can I get travel sickness tablets over the counter?
Yes. Common travel sickness treatments such as cinnarizine (Stugeron) and promethazine (Phenergan) are available without prescription from UK pharmacies. Some treatments may not be suitable for children under a certain age or for people taking particular medications, so it's worth checking with a pharmacist before purchasing.
What medicines can I take on a plane?
You can carry most prescription and over-the-counter medicines in your hand luggage in their original, labelled packaging. Liquid medicines over 100ml require a letter from your prescriber or pharmacist.8 If you take any controlled drugs (such as certain strong painkillers), you may need additional documentation. Check the rules for both the UK and your destination country before you travel.
References
- National Travel Health Network and Centre (NaTHNaC). Travellers' Diarrhoea. travelhealthpro.org.uk
- NHS. Dehydration. nhs.uk
- NaTHNaC TravelHealthPro. Malaria. travelhealthpro.org.uk
- NHS. Motion Sickness. nhs.uk
- NaTHNaC TravelHealthPro. First Aid Kits. travelhealthpro.org.uk
- UK Civil Aviation Authority. Travelling with Medicines. caa.co.uk
- NHS. Melatonin. nhs.uk
- NHS. Antihistamines. nhs.uk
- NHS Specialist Pharmacy Service. Choosing a Medicine to Delay Periods. sps.nhs.uk
This article is intended for informational purposes only and does not replace professional medical advice. Always read the patient information leaflet supplied with your medication and speak to a healthcare professional if you have specific concerns.