From Take-off to Touchdown: How to keep your gut (and health) in check while travelling
Nothing ruins a dream holiday faster than a dodgy belly. Whether you’re indulging in street food in Bali, exploring the spice markets of India, or sipping cocktails on a beach in Mexico, traveller’s diarrhoea is an uninvited guest that strikes up to 50% of travellers. The good news? A little preparation goes a long way in keeping your gut happy. From probiotics and hydration to knowing when to manage digestive issues, here’s how to protect your stomach before, during, and after your trip.
Before you leave
Vaccinations
Some destinations require more than just a good itinerary – they may also require vaccinations.
Did you know at WholeLife Pharmacy & Healthfoods, our pharmacists are trained to administer up to 20 different vaccinations to help keep you well during your trip? Travel related illnesses such as hepatitis A, typhoid and rabies are all vaccine-preventable diseases, even if vaccines aren’t mandatory, they can significantly reduce your risk of infection.
Gut Prep: Strengthen Your Defences
A strong gut can be your best travel companion. Certain probiotic strains, such as Saccharomyces cerevisiae (boulardii) at 5 billion CFU, have been researched for their ability to lower the risk of traveller’s diarrhea when taken five days before travel and throughout the trip. This probiotic yeast not only helps prevent diarrhoea but may also reduce its duration if infection occurs. Inner Health Travel Bug Probiotic contains the recommended 5 billion CFU per capsule and is suitable for travellers aged three years and up, making it a great option for families.
*Always read the label and follow the directions for use.
Essential Medications: What to Pack
Pharmacies are great for last-minute travel health kits. Be sure to pack:
- Hydralyte® Electrolytes – A must-have for rehydration if stomach trouble strikes. The watermelon flavour makes staying hydrated feel like a tropical treat – like a tropical mocktail!
- Loperamide (Gastrostop® ) – Can quickly stop diarrhoea in its tracks when needed.
- Ibuprofen (Nurofen®) – Useful for pain relief from headaches, muscle aches, or fever.
- Throat lozenges – lozenges like Strepsils® are great for soothing sore throats, especially after long-haul flights or exposure to air-conditioning.
While You’re There: Stay One Step Ahead of Illness
Food & Water Safety: The Golden Rules
- Drink bottled or purified water—even for brushing your teeth.
- Avoid ice cubes in drinks unless you’re sure they’re from purified water.
- Stick to hot, freshly cooked foods and avoid buffets or pre-cut fruit in high-risk areas.
- When in doubt, peel it, boil it, or forget it!
Symptoms of Concern: When to Take Action
When to Take Gastrostop®
Traveller’s diarrhoea is common, but if symptoms are mild, it’s often best to let it run its course while staying hydrated. However, if you have a long travel day ahead or need quick relief, Gastrostop® can help slow things down.
Signs of Dehydration: Don’t Ignore Them
Dehydration can turn a minor illness into a serious problem. Symptoms include:
- Extreme thirst and dry mouth
- Dark urine or infrequent urination
- Fatigue, dizziness, or confusion
Solution? Sip on Hydralyte® Electrolytes regularly to stay balanced.
Hydration & Preventing Illness
Dehydration sneaks up fast in warm climates or after long flights. Keep Hydralyte® Electrolytes handy to replenish lost fluids. Wash hands frequently, use alcohol-based sanitisers, and avoid touching your face to reduce infection risk.
When to Seek Medical Help
If you experience any of the following, seek medical attention immediately:
- High fever (38.5°C or above), especially with chills or night sweats.
- Severe diarrhoea lasting more than three days or containing blood.
- Difficulty breathing or persistent cough (a sign of respiratory infection).
- Severe headaches or stiff neck, which could indicate serious infections.
Final Boarding Call: Stay Smart, Stay Well!
A little preparation goes a long way in keeping you healthy on your travels. Visit your local Wholelife Pharmacy & Healthfoods store before departure for vaccinations, gut health support, and travel medications so you can explore with confidence. Safe travels and happy adventuring!
Consult our friendly WholeLife Pharmacy & Healthfoods team in store to if these supplements are right for you. Please always read the label and follow the directions for use.
References:
- https://wdhd.worldgastroenterology.org/ongoing-wdhd-campaigns/wdhd-2011/faq-on-travelers-diarrhea
- McFarland LV, Goh S. Travel Med Infect Di. 2019;27:11-19. doi:10.1016/j.tmaid.2018.09.007
- Kollaritsch HH, Wiedermann G. Prevention of Traveler’s Diarrhea: A Double-Blind Randomized Trial with Saccharomyces cerevisiae Hansen CBS 5926. In: Steffen R, Lobel H, Haworth J et al (eds) Travel Medicine. Springer. 1989. https://doi.org/10.1007/978-3-642-73772-5_69
- Food safety while travelling. Better Health Channel. Updated April 20, 2022. Accessed September 13, 2023. https://www.betterhealth.vic.gov.au/health/healthyliving/Food-safety-while-travelling
