Drinking lots of fresh - and clean - water on holiday is vital

In the excitement, it’s all too easy to forget to keep yourself healthy on holiday – especially when it comes to hydration. Dr Emma Derbyshire advises on making sure you stay wet, wet, wet

Don't let too much sun spoil your holiday - remember to drink plenty of water

Sixty nine million people from the UK travel abroad the annually. Holidays are usually a time to relax and enjoy ourselves but to do that we need to avoid the common pitfall of dehydration which can leave us with headaches, feeling tired, dizzy and grouchy.

Long-haul flights can be a major contributor to dehydration - the circulating air in plane cabins and lack of humidity causes moisture from our bodies to evaporate at a quicker rate than normal.

Scientists also think that low humidity in the aircraft and dehydration, combined with long periods of cramped sitting, may increase the risk of developing blood clots in the legs - travel-related thromboembolism. Those most at risk are people aged over 60, those with a history of blood clots and women taking oral contraceptives, particularly if travelling on flights lasting more than 12 hours.

Drink plenty of water before and during your flight and keep alcohol, tea and coffee and sugary, sticky drinks to a minimum. This will help to prevent signs of dehydration such as dry skin, tiredness and headaches, meaning the whole family is more likely to arrive feeling refreshed and raring to start the holiday.

Clock the climate

While on holiday, the temperature can affect your water needs. Heat stroke, defined as a body temperature over 40C, can be a life-threatening illness. Although there are many factors that contribute to this, dehydration is also a possible factor. You should therefore drink water at regular intervals throughout the day and evening, and take care to limit exposure to the hot sun, especially in the middle of the day.

Equally, colder climates can be deceptively dehydrating, particularly if you’re very active. When you’re skiing or climbing, you may not feel thirsty even though your fluid requirements may not have changed or may indeed be higher. And children in particular often get so involved in the excitement of what they’re doing that they forget to drink. Make sure to remind them.

Tummy troubles

Travellers’ diarrhoea can be caused by exposure to different types of bacteria or viruses, and as not all local water supplies are clean they can be the cause. Always check if the local water is clean and safe to drink; if not, drink water from a sealed bottle. As well as diarrhoea, watch out for nausea and vomiting, both of which contribute to increased fluid losses.

If you fall prey, it’s essential to keep hydrated. As a rule drink one glass of water for each visit to the bathroom and make sure the water is from a clean source or from a sealed bottle of water. If you have severe diarrhoea, it is a good idea to take an oral rehydration solution. This consists of a little salt and some sugar which improves the rate of water absorption. You can buy packets over the counter in most chemists and it is very sensible to have a supply, particularly if you have young children. With young children it may be necessary to spoon feed them fluid.

Most diarrhoea is self-limiting and improves without antibiotics. However anti-diarrhoea drugs such as loperamide (Imodium) are helpful in controlling attacks in adults. If symptoms persist seek medical help.