Whether you're heading off on a two-week holiday or planning to jet-set around the world, read our tips to ensure you stay in tip-top condition during your travels.1. Contact your doctor well in advance of your trip to find out if you need any vaccinations against travel-related diseases such as hepatitis A, yellow fever and typhoid. Some need to be taken over weeks or even months - don't take any risks by leaving it until the last minute. You can research your local doctors and book an appointment through Zesty, an online healthcare appointment booking service. 2. Ensure you have an adequate level of travel insurance to cover you if you were to fall ill as costs abroad can run into hundreds of thousands of pounds. When travelling to the EU make sure you carry a European Health Card (EHIC), which entitles you to free or reduced-cost health care in Europe. 3. Be extra vigilant when using public toilets. Wash your hands thoroughly with soap for a full 15 seconds and carry hand sanitizer and disinfecting wipes in your bag. 4. If you take prescription medication, ensue you have an ample supply in your hand luggage in case of delays. Carry them in their original packaging. 5. Don't buy medicine abroad - some medication sold in developing countries contain toxic ingredients. 6. Always carry sunscreen with you during day trips and re-apply at regular intervals. Opt for broad-spectrum sunscreens which protect against a range of UVA and UVB rays of at least SPF 15. 7. Holidays are the perfect excuse to over-indulge but keeping fit while travelling will ensure you feel at your best. City breaks are a great way to incorporate exercise into your trip by exploring on foot, while an early morning run is a great way to seek out new spots in town while burning off that hotel breakfast 9. If you're planning on hiking off into the sunset or even going on a day trip into high altitudes, be aware that there will be less oxygen at these heights. Consult your doctor before travelling if you suffer from heart or lung conditions. 10. Being out in intense heat can be dangerous, so make sure you stay hydrated by carrying bottled water at all times and protect your head with a hat. 11. Avoid ice in drinks and tap water. In developing countries, water can be contaminated with parasites and the virus that causes hepatitis. Even a small amount when brushing your teeth can be dangerous. 12. Avoid raw fruit and vegetables when eating out as they may have been washed in tap water and could be contaminated. 13. Mosquitos carry disease such as malaria, dengue, yellow fever and Japanese B encephalitis. Along with jabs to protect against these diseases, ensure you bring plenty of mosquito repellent, wear long sleeves and trousers, and if necessary sleep in a bed covered by mosquito netting. 14. Water enthusiasts should avoid swimming in freshwater ponds in Asia, South America and Africa. Some are infested with a parasite that causes the chronic disease schistosomiasis - so stick to the pool or sea.
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