Jet lag

Jet lag can affect many of the body's functions which are regulated by our own internal clocks.  Travelling through different time zones can therefore disrupt our bodies natural cycle. Long haul flights can induce fatigue, insomnia and lack of concentration. It can take several days for the affects of jet lag to wear off so to protect yourself follow the advice below:

• Avoid alcohol during the flight and drink plenty of water. Ask the cabin crew for fresh drinking water or take a bottle.

• Avoid smoking or over eating.

• Choose a flight which arrives in the evening so you can sleep at a normal time.

• A nap during the flight can help so take a neck pillow and ask for a blanket

• On arrival try to adapt to the local time zone and avoid sleeping until bedtime.

DVT

Much has been written in the press about blood clots linked to cramped seating on long haul flights, so-called 'Economy Class Syndrome'. Now it appears short-haul passengers may also be at risk as the condition begins to develop in the first two hours, according to new research.

Limited leg room and reduced movement for long periods can cause the circulation to slow down or stop altogether. While research is still on-going passengers would be wise to follow a few simple precautions:

• Get up and stretch your legs by walking around the cabin every hour.

• Drink plenty of water. Dehydration can trigger the effects by making the blood thick and sticky.

• Avoid alcohol.

Food & Drink

• Avoid drinking or brushing your teeth with tap water. Bottled water is cheap and safe.

• Avoid any food, particularly in buffets, which has been left for long periods.

• Do not feed or attempt to touch stray or wild animals - If you are bitten by a wild animal seek medical assistance urgently.

Vaccinations

Although many of our favourite tourist destinations are free from disease it is important to check with your doctor before travelling.  If you are travelling to more remote areas is it likely that you will require some form of vaccination.  These should be administered by your doctor several weeks before you travel.  More more detailed information on possible health risks please visit here.

Travel insurance

It is important to obtain travel insurance for all members of your party before travelling, even in the EU.  Ensure that your policy provides adequate monies for medical emergencies such as operations or being flown home as these can cost upwards of £5000.

The E111 form is no longer valid as of Jan 1st 2006.  The E111 has been replaced by the EHIC, which can be obtained from the Post Office.  The EHIC entitles the holder to receive free or reduced cost medical assistance in the EU.

Sports & Activities

• Do not go scuba diving 24 hours before your flight. The 'bends' can be fatal.

• Over exertion in hot climates can be dangerous. Make sure you drink plenty of non-alcoholic fluids.

• Make sure to pack appropriate clothing and footwear for the activities you intend to undertake.

• Do not over exert yourself on the first day, allow your body to acclimatise to your new environment.

Sunburn

UV radiation from the sun causes sunburn and can lead to skin cancer. Much depends on the strength of the UV radiation and your natural skin colour. The World health Organisation has developed a way to advise people about the strength of the sun's rays and works on a scale of 1 to 20. You will often hear this referred to on weather forecasts as the 'UV Index'.

According to new research there has been an alarming rise in the incidents of skin cancer among UK travellers and it can be directly linked to the fashion for exposing more of the skin to the sun. In the UK the UV Index is unlikely to get above 8. However, on a clear day near the Equator it might reach 16. UV Index levels of 10 are common in Mediterranean countries. Find out more below;

• For someone with white skin that tends to burn easily a UV Index reading of just 5 is high.

• Certain types if thin cloud can magnify the sun's radiation levels.

• Don't be fooled by a cool breeze.

• Stay in the shade, especially between 11am and 3pm when the sun's radiation levels are highest

• Use sun cream factor 15 or above

• Take special care to protect babies and children

Swimming Pools

According to a recent UK study swimming pools abroad can be a source of serious, sometimes fatal health problems

If any of the the following conditions occur do not swim!

• Murky water makes the disinfectant less effective.  

• Debris on the surface or on the bottom can cause pollution.

• Scummy with dirt and grease around the sides.  

• Overcrowded pools may mean the treatment and filtration cannot cope.  

• If water's too shallow to lap into grilles around the edge or in the side walls

Terrorism

Whilst it is unlikely that you will ever be affected by a terrorist act, it is important to be vigilant both at home and abroad.  If you are suspicious of someone or something report it to a local law enforcement office or the nearest British Embassy. 

If the UK Government is aware of a potentially dangerous location they will release a statement advising British citizens to stay away from the region.  It is highly recommended that you advise any such Government warnings.

Travel Money

• Don't take only one form of money with you - take a mixture of cash and travellers' cheques.

• Don't keep your credit cards, money, passport and travellers' cheques together in one place in case you lose them or they are stolen.

• Leave a credit card at home with your family or friends in case of an emergency.