Experts share 8 health hacks to ensure your holiday goes swimmingly

There’s nothing that ruins a holiday faster than a nasty bout of tummy upset, sleepless nights or sunburn. The good news is you can protect yourself by planning ahead. “Many holiday health problems start long before people reach their destination,” says Dr Ann Nainan of The Travelling Doc. “Dehydration on flights, skipping meals, not using your medication properly when travelling, and poor sleep can all quickly impact how you will feel on holiday.”

Add in airport stress, IBS flare-ups, hay fever, travel anxiety and the pressure to look and feel your best and, even a relaxing break can leave you exhausted before you’ve even unpacked. But, according to experts, a few smart tweaks can make the world of difference. We asked leading health experts to share 10 surprisingly simple summer health hacks that really work.

“As a GP, I often see people become unwell on holiday because they underestimate how much stress travelling itself puts on the body,” says Dr Nainan. “Many people often arrive exhausted, dehydrated and sleep deprived before the holiday has even begun. So, I always recommend treating the first 24 hours of a trip as recovery time rather than immediately overdoing the alcohol, sun exposure and rich food.

“Long-haul flights can worsen dehydration and digestion issues, so I recommend drinking water, and avoiding too much alcohol in the air. On longer flights, I also advise people to regularly move their legs and get up to walk around where possible, as long periods of immobility can slightly increase the risk of DVT (deep vein thrombosis), particularly in people with other risk factors.”

2. Sleep better on hot nights

“Hot nights can be very frustrating because your body needs to lose heat as part of the natural process of falling asleep,” says Rob Hobson, registered nutritionist and consultant at Healthspan UK. “One mistake is letting the bedroom heat up all day, then expecting your body to switch off at night.

“Keep blinds or curtains closed in the day and only open windows once it gets cooler. Alcohol is another common sleep saboteur that can interfere with sleep and contribute to dehydration. Also, avoid eating heavy, spicy meals late at night. For better sleep, have a lukewarm shower, switch to lighter bedding, and stay well hydrated earlier in the day. Taking a magnesium glycinate supplement may also help you to relax and unwind before bed.”

Try: Healthspan Magnesium Glycinate, £14.99 for 120 tablets, healthspan.co.uk

“I’m not a fan of turning holidays into a nutrition bootcamp,” says Rob. “But, there are mistakes that can leave you feeling bloated, dehydrated or unwell. I’d be cautious with buffet foods that have been left sitting out in the heat, or if the food turnover seems slow – especially rice dishes, creamy salads, seafood and sliced meats. Another common mistake is grazing on sugary snacks or airport food, only to arrive at your destination and end up overeating later.

“I always try to eat something before flying and include some protein, such as eggs, yogurt, fish, chicken, tofu, beans or nuts. Alcohol plus sun is another classic holiday trap. Instead, try alternating drinks with water and focus on enjoying your food without making choices that ruin the next day.”

4. Summer supplement for allergies

“Many people turn to quercetin during the summer months when pollen levels rise and symptoms such as sneezing, itchy eyes and congestion become more common,” says medical herbalist, Corin Sadler at Viridian Nutrition. “Quercetin is a flavonoid found naturally in colourful fruits and vegetables which has natural anti-histamine properties. It inhibits the production of histamine and pro-inflammatory chemicals (cytokines) released during the allergic response. Keeping windows closed and showering after being outdoors when the pollen count is high can help to reduce exposure to allergens.”

Try: Viridian Quercetin and B5 Complex, £23.70 for 60 capsules, viridian-nutrition.com

5. How to stay body confident

“Holidays can trigger body anxiety as people often wear clothes in hot climates that show more of their body,” says Dr Joanna Silver, psychological therapist at Orri. “This can cause some of us to look at other people and ‘compare and despair.’ In addition, holidays can involve a change of routine and eating which can be hard if you’re already experiencing difficulties with eating and body image. To protect your confidence, it is important to remember that everyone is individual and so it’s unfair and unhelpful to compare yourself to others.

“Always wear clothes you feel comfortable in. Instead of focusing on what your body looks like, try and think about what it can do – for example, you can go into the sea and feel the warmth of the sun’s rays.”

“Lavender essential oil can take the edge off itchy insect bites,” says Jo Kellet, Tisserand accredited aromatherapist. “It contains naturally occurring compounds, linalool and linalyl acetate, that have a calming, skin‑soothing effect. Blend five drops with 10ml of carrier oil before using. The smell of lavender also has a naturally relaxing quality, which can help reduce the urge to scratch and interrupt the itch-scratch cycle. If the reaction to a bite or sting worsens or persists, it is advisable to seek medical attention.”

Try: Tisserand Lavender Organic Essential Oil, £12 (9ml).

7. How to avoid an IBS flare up

“Travelling with irritable bowel syndrome may seem daunting, but should not restrict your holiday plans, providing you plan well in advance,” says pharmacist Dr Dick Middleton. “People with IBS often have food intolerances and avoiding trigger foods can help keep symptoms under control but managing it on holiday can be challenging.

“Where possible, try to avoid fatty meals and rich desserts, and choose simple dishes such as grilled seafood, lean meats or vegetables, which make it easier to avoid potential allergens. For all round symptom relief, silicolgel, an oral gel (containing silicic acid), is clinically proven to reduce episodes of IBS related diarrhoea, flatulence and bloating.”

Try: Silicolgel, £12.30 for 12 (15ml) sachets, available at Boots.

“Travel anxiety often spikes, because your brain feels heightened due to a new place, no routine, and too many unknowns,” says Dr Sheena Kumar, chartered counselling psychologist. “Feeling anxious during travel usually means your brain is trying to protect you in unfamiliar situations. So, lean into what is exciting and safe about your trip. A powerful trick is to stop ‘fighting’ your anxiety and give it a job.

“For example, ask it to help you remember things like your passport and gate number. This occupies your mind and reduces the spiral of catastrophic thinking. Another tactic is think of an ‘anchor’– somethingcertain, at your destination. For example, ‘When I arrive I’ll take a hot shower.’ If panic rises, press both feet firmly on the ground, and take a deep breath. Your body often needs grounding before your thoughts need reassurance.”