Holiday Tummy: How to Stay Gut-Healthy Abroad

Holiday tummy: Stomach issues after travelling abroad 

When travelling, digestive upsets are more than just a nuisance—they can derail your holiday enjoyment. Here’s what the data says:

Below are estimates of the number of holidaymakers experiencing Travellers Diarrhoea. This number is thought to be much higher as mild cases often go unreported.

• Egypt: ~25.7 % of UK land-based holidaymakers report stomach upset or diarrhoea.
• Turkey: ~13.3 %
• Spain: ~5.5 %
• Greece: ~5.0 %
• Cyprus: ~4.6 %
• Portugal: ~4.4 %

Overall, around 7.2 % of UK land-based holidaymakers experience digestive upset—about double the rate seen on cruises. Diarrhoea treatments

Dehydration and Sun Exposure Can Make It Worse

Hot climates and strong sun exposure can worsen stomach upsets and lead to dehydration—especially in destinations like Egypt or Turkey.

Why it matters:

1. Vomiting or diarrhoea causes fluid loss.
2. Sweating under the sun adds to the dehydration.
3. Loss of electrolytes can lead to fatigue, cramps, headaches, and prolonged recovery.

What to do:

• Carry oral rehydration salts.
• Drink bottled water frequently, even if you don’t feel thirsty.
• Avoid alcohol and caffeine in extreme heat.

How to Protect Your Gut—While you are there.

• Avoid tap water and ice in high-risk countries.
• Wash your hands regularly and carry sanitiser.
• Stick to freshly cooked food—avoid raw salads and buffet trays in hot weather.

Holiday Pharmacy Checklist.

Effects of age

Dehydration in the elderly can have serious health consequences due to age-related changes to our bodies and often reduced sensation of thirst. As we age, kidney function declines, making it harder for the body to conserve water. Dehydration can lead to confusion, dizziness, low blood pressure, urinary tract infections, and even falls. In hot climates or during illness—such as with diarrhoea or vomiting—these risks increase significantly. Older adults should be encouraged to drink small amounts of water regularly, even if they don’t feel thirsty, and use oral rehydration solutions during travel or illness to maintain fluid and electrolyte balance.

Don't forget your hayfever essentials. Find out more about Hayfever abroad.

....also Shield Your Skin, Love Your Day. Find out more about why SPF matters.

Summary

Digestive upset abroad is common—especially in hot, high-risk destinations. Combining smart hydration, and essential travel medicines can help you stay healthy and enjoy your trip with peace of mind.