How to avoid travellers’ diarrhoea on holiday

Why let gastro ruin a perfectly good holiday? These are the tips and tricks to help you stay healthy on the road.

It’s the toilet stops I remember the most.

Well, that and having to shell out Gastro-Stop and medical advice like a pharmacist at every stop we pulled it into, be it Pamukkale, Ephesus or the outskirts of Gallipoli. The culprit? A chicken dish we’d all eaten, rendering almost everyone largely incapacitated as they battled the dreaded Sultan’s Revenge.

Between you and me, I didn’t get gastro on that trip; I never do. Thanks to my parents’ lifelong habit of storing all leftovers (be it meat, chicken, rice or salad) in the microwave instead of the refrigerator like normal people, I thank them for the fact that I have an iron gut and never suffer from travellers’  diarrhoea.

There's nothing like stomach troubles to ruin your precious holiday. Picture: iStock

If you’ve ‘been there, done that’,’ you’re certainly far from alone. Travellers’ diarrhoea, of course, is one of the most common travel-related illnesses, with a strike rate which ranges from 30 per cent to 70 per cent of travellers, depending on whether the destination is low- or high-risk.

While the likes of Northern America and Northern and Western Europe are considered low-risk, Eastern Europe and South Africa considered intermediate-risk, and the rest of the world (Asia, the Middle East, Africa, Central and South America etc), are considered high-risk, the truth is that anyone - yes, even those working in five-star hotels -is capable of engaging in dodgy hygiene practices.

The notorious Bali Belly has caught out many an Aussie traveller.

Keen to avoid the dreaded Bali Belly on your next holiday? While I can’t legally recommend a few years of storing all your perishables in the microwave to build up immunity to bacteria, there are - happily - far easier ways to give it a wide berth:

Know your H20

Contaminated water - particularly in developing countries - is one of the biggest culprits of gastro so keep clear of tap water wherever possible and only drink boiled or bottled water you’ve opened yourself. Remember this rule affects other beverages too, so take care when ordering drinks which could be diluted with local water such as reconstituted fruit juices at the breakfast buffet, or tepid tea in a local home.

Although some people are a little more flexible, I also advise against brushing your teeth with tap water (It’s really not worth the convenience).

Rethink those ice cubes

It's best to be particular about the drinks you're ordering. Picture: iStock

Scorching hot day or not, say no to ice cubes and say yes to a room temperature or perfectly cool drink instead. No, it may not have the same thirst-quenching effect, but do you know what also dehydrates? Diarrhoea. Ice cubes from filtered/bottled water is fine, but ultimately it depends on whether you trust they’re doing the right thing or not.

Embrace 70s cooking

Remember that old-school ‘cook it til’ it’s grey’ philosophy? Leave your tartares for the homefront and opt for dishes which are cooked thoroughly, served piping hot and super fresh. What you’re keen to avoid are raw and undercooked meats, raw seafood (particularly shellfish), and just about anything that’s been sitting for an undetermined period of time at a buffet.

BYO fruit and veg

A salad might seem like the 'healthy' option, but consider this ... Picture: iStock

Avoid fruit and vegetables that are likely to have been washed in local water (salads can be particularly problematic, as can anything raw and peeled when served to you). If you’re desperate for an apple or a few chopped tomatoes with your meal, buy, wash and peel your own (and remember that you’re washing these beauties in the bottled water you’ve just bought).

Wash your hands frequently

Be vigilant about hand cleanliness and it will pay off. Picture: iStock

Hand sanitiser is a solid Plan B, but the best way to reduce your risk of gastro while you travel is by washing your hands regularly throughout the day, particularly before eating or handling food. Expect to spend at least 20 seconds of soap sud rubbing under warm water at each wash. Add a dollop of hand sanitiser at the end, just to be sure.

Keep your fingers out of your mouth

Whether you’re chasing a hair in your mouth or just a chronic cuticle biter, you’d be amazed at how often our fingers make their way into our mouths. Remain conscious of your bad habits and remember, this is one of the quickest pathways to driving the porcelain bus.

Clean your phone

Think of all the times you’re FaceTiming loved ones back home and remember this: when molecular geneticist Dr Lotti Tajouri swabbed phones of guests at a medical conference last year, he found 2204 microorganisms - including drug-resistant superbugs - present across just 20 mobile phones. Clean your phone at the end of each using an alcohol-based wipe or spray that’s at least 70 per cent alcohol (just remember not to spray it directly onto your phone, but into a wipe or tissue which you can then rub the phone gently with).

Originally published as How to avoid travellers’ diarrhoea on holiday