Gap year health

Healthy? You are now but this may not be the case throughout your travels. Health can make or break a trip. Getting ill in a foreign country can be a misery - from a typical upset tummy to lobster red sunburn, you need to take care of yourself. When you're in a far-flung destination and without your home comforts, being ill when you want to be out having fun can be a painful bore at best!

A few handy tips include:

Surf the net

• Go online at NHS Choices and check the advice
• Ask your travel agent about the medical facilities in the country you are visiting.

Jabs

• Make sure you visit your GP as soon as possible before going abroad. Find out what jabs you need and get advice on any additional health precautions you may need
• The vaccinations will vary according to your current state of health, your destination and how long you're going to be away for. If you’re going to spend months trekking through the jungle you'll run greater risks than if you’re staying in five star luxury.

See the sites

• Gap travel usually spans a long period of time so make sure you are up to date with dental and eye check ups. Go to the dentist before you depart and take a spare pair of glasses or your prescription - just in case. You don't want to miss seeing one of the Wonders of the World!

Prescription medicine

• Make sure you have adequate supplies of any medicines that you normally take and pack it in your hand luggage
• Check with the nearest embassy of the country you are going to (which may be based in London or another European city) that your medication will be legal in that country. Inhalers and other common prescriptions and over-the-counter medicines are banned in some countries!
• If you need to take medication you should ensure that you have a note from your doctor and that the medicine is in its original packaging.

Be safe in the sun

• You may be after that gorgeous tan but too much sun can ruin your trip. It‘s difficult to have fun when you’re lobster red and burning. Avoid excessive sunbathing and over-exposure to the sun, especially between 11am and 3pm when the sun is at its strongest. You should wear a high factor sunscreen. Most doctors now recommend using at least SPF15, (preferably even higher), which is designed to give you fifteen times more protection than normal sunscreen
• If you're tired during the day following a late night, take care not to fall asleep in the sun. Burning can lead to long-term health risks and increase the risk of skin cancer
• Be sure to drink plenty of water. If you drink alcohol or use some kinds of drugs, your body can become dehydrated, especially in a hot climate.

Airobics!

• The journey itself can be stressful, so be prepared. Air travel often means you‘ll be sitting in one place for a long time, so exercise and stretch your legs whenever you can
• Before boarding the plane, take a long walk and again as soon as you land
• Try to do some exercise onboard, such as a short walk or some stretching routines. This isn’t just something your parents should do! Young people can also suffer from Deep Vein Thrombosis (DVT)
  
• You can also become dehydrated so be sure to drink plenty of water.

EHIC

• If travelling within the European Economic Area or Switzerland get a free European Health Insurance Card (EHIC)
  
• You can apply for an EHIC on-line at NHS Choices, by phone on 0845 606 2030 or at post offices. It'll entitle you to reduced or free emergency care - but you will still need travel insurance.

Stomach upsets

• This is the most common misery endured by travellers. Typical causes are dirty water or food and poor hygiene practices such as reheating cold food.
• It can also be caused by over-exposure to the sun, excessive alcohol, or too much fresh fruit. Diarrhoea can be mild but, if it develops blood or pus, it becomes dysentery. This will need urgent medical attention
• Prevention is the best policy: eat and drink carefully - find out if the local tap water is safe to drink. Boil water, and be choosy when eating from local food stalls. Also avoid ice cubes as these are often made from tap water. If buying bottled water, always check the seal is unbroken. Make sure any vegetables you eat are cooked properly, and that meat and fish are very well cooked
• If it does happen to you and you become ill then there are various treatments you can take. Drink as much as you can, as you'll lose a lot of fluid: flat or carbonated drinks, tea (with sugar), soups (with salt) and clean water will all help
• Find out the local emergency number and the address of the nearest hospital when you arrive overseas. Your rep/local guide or hotel/guesthouse will know. This information could help save a life.

Safe sex

• If you think you'll be having sex then always carry a condom - and use it
• Ensure you pack a supply before you go as they are not always as readily available abroad and quality can differ depending on where you are
• Look for the British Standard Kitemark or European CE mark, which means the quality is strictly controlled
• Always check the expiry date on your condoms, and throw away any that are out of date
• Different countries have different policies towards dispensing the pill - some may sell it over the counter, others may require you to see a doctor. Ensure you take a supply with you.

Insurance

• It can happen to you so make sure you have adequate insurance cover
• It needs to be comprehensive and cover you for medical and repatriation costs as well as any dangerous sports or activities you may be taking.

First aid kit

• This is vital. You can get first aid kits to cover all eventualities and budgets. The type of kit you choose will depend on where and how you're travelling.

Time zone

• Flying long distances can leave you tired. The effects can be compounded with the time difference between your departure and arrival point. To give your body a head start in getting accustomed to new time zones, consider changing the time on your watch to that of your destination when boarding your flight.

It won't happen to me
“When I was younger I lived in Uganda for a year. In 2002 I went back to visit the country on a two-week holiday. Having previously lived there, I didn't feel it was necessary to take malaria tablets or any sort of health advice.”

“Unfortunately, a week after returning from holiday I developed flu-like symptoms and four days later I was tested at hospital and diagnosed with malaria. I was in hospital on a drip for a week and was told that if I‘d left it much longer I would have been in very serious danger. I wish I had prepared properly for my travels and would definitely do so next time - I’d encourage others to do the same too.”