Summer is the perfect time to travel or enjoy a staycation on the island of smiles, socialise and soak up the sun. However, warm weather and crowded places also create ideal conditions for viruses and bacterial infections to spread, writes Camilla Foster.
That’s why it’s essential to prioritise your health during the summer months. After all, nothing spoils a holiday faster than a positive Covid-19 test, or a nasty bout of food poisoning.
To help you stay well and make the most of the sunny season, here are eight expert-approved tips to avoid getting sick this summer.
1. Stay hydrated and cool
“Heat-related illnesses are more common than many people realise during the summer, especially when temperatures climb or humidity is high,” says Dr Chun Tang, GP at Pall Mall Medical. “The best line of defence really is prevention, so keep hydrated, wear light, breathable clothing, and avoid strenuous activity during the hottest parts of the day, typically between 11am and 3pm.
“If you start to feel unwell, stop, find somewhere cool to rest, sip water and use a damp cloth to cool your skin. If symptoms worsen, particularly if you stop sweating or feel confused, don’t delay seeking medical attention.”
2. Stick to cooked foods and bottled water
Summer is prime time for food-borne illness.
“Warm weather and outdoor meals, picnics, barbecues, street food, create ideal conditions for bacteria like salmonella, E coli, and listeria, especially when food isn’t cooked properly or stored safely,” warns Tang. “To reduce the risk, keep perishable foods cold in a cooler or fridge right up until serving.
“Cook meats thoroughly and don’t leave food out for more than an hour or two in the heat.”
Dr Ireny Salama, GP and aesthetic doctor at London-based wellness and longevity clinic The HVN, agrees and adds: “It’s often the ‘fresh’ things like ice cubes and salads that cause trouble abroad. Stick to bottled water and cooked dishes when you’re unsure about local hygiene standards.”
3. Keep up to date with vaccinations
“While Covid-19 doesn’t follow seasonal patterns like the flu, summer holidays and gatherings can increase the risk of exposure, particularly in crowded indoor spaces,” highlights Dr Tang.
“New variants continue to emerge, and immunity from previous infection or vaccination may decrease over time. Keeping up to date with vaccinations, including any boosters, remains one of the most effective ways to protect yourself.”
4. Build a summer wellness travel kit
“Four essentials: a foldable fan, rehydration sachets, a cooling mist and hand sanitiser, are simple but surprisingly powerful when you need them,” says Dr Salama.
5. Practice good hand hygiene
Covid-19, food poisoning and gastroenteritis can often be avoided by maintaining proper hand hygiene.
“Practice good hand hygiene before eating,” advises Dr Tang. “Hand gels are helpful, but soap and water is your best bet when available.”
6. Protect yourself from mosquito-borne illnesses
Mosquito-borne diseases continue to pose a significant risk in tropical and subtropical regions… if a safari in Africa is on the summer travel plans.
“Dengue fever, Zika virus and malaria are all transmitted via mosquito bites, and with climate change, we’re seeing these illnesses in new regions too,” says Dr Tang. “Protection is key. Use an insect repellent with DEET, sleep under mosquito nets where appropriate, and wear long sleeves and trousers, especially around dawn and dusk when mosquitoes are most active.
“If you’re travelling to a high-risk region, speak with your doctor well in advance about any recommended vaccines or antimalarial medication.”
7. Regularly reapply sunscreen
Don’t let your desire for a sun-kissed tan compromise your health.
“Sunburn might feel like a short-term nuisance, but over time, repeated exposure to UV radiation can lead to serious skin damage and significantly raise the risk of skin cancer, including melanoma,” warns Dr Tang. “Even mild burns accumulate harm over the years.
“To protect your skin, apply a broad-spectrum sunscreen (SPF30 or above) generously, and reapply every two hours, more often if swimming or sweating. If you do get sun burnt, cool the skin with damp cloths or a cool bath, use moisturiser (aloe vera or unscented creams can help), and drink plenty of water.”
8. Adjust sleep schedule ahead of a long-haul flight
Adjusting your sleep schedule several days before your trip will help you start your holiday feeling refreshed and energised.
“Long-haul travel can disrupt your internal body clock, causing sleep disturbances, digestive issues and general fatigue,” says Dr Tang. “Travelling east tends to make symptoms worse and it can take a few days to feel back to normal.
“To reduce the impact of jet lag, try adjusting your sleep schedule a few days before travel. Once you arrive, get outside during daylight hours to help reset your rhythm.”