- September 22, 2026
How to Avoid Travellers’ Diarrhoea Before You Travel
Travellers’ diarrhoea is the most common illness among travellers. It affects over one in five people visiting high-risk destinations. Fewer than 1% end up in hospital, but around 13% are confined to bed for a few days, and up to 46% have to change their plans. Most of that is avoidable. Here’s exactly how to cut your risk, and what to do if it catches you anyway. What Is Travellers’ Diarrhoea? Doctors define it as three or more loose, unformed stools in 24 hours, usually with at least one of fever, nausea, vomiting, cramps, or blood in your stool. It typically starts during your trip or within 10 days after you get home. Bacteria cause most cases. A strain called enterotoxigenic E. coli is the single biggest culprit, followed by Campylobacter, Shigella, and Salmonella. In up to 40% of cases, doctors can’t find a specific cause. This is why prevention is more important than trying to treat it later. Why Prevention Is Key to Enjoying Your Holiday One bad stomach bug can wipe out several days of a trip you’ve looked forward to for months. Nobody remembers the sunset if they spent day three stuck in the bathroom. Prevention isn’t complicated, and it doesn’t mean skipping the local food scene. It just means being a bit more switched on about what you eat and drink, so the rest of your holiday can go to plan. Top Ways to Avoid Travellers’ Diarrhoea Most cases trace back to something simple: unsafe water, risky food, or hands that haven’t been washed. Nail these basics, and your risk drops sharply. Stick to Bottled or Boiled Water Tap water is one of the biggest offenders in higher-risk destinations, and that includes ice cubes and the water you brush your teeth with. Stick to sealed bottled water, or water that’s been boiled or properly filtered, and check the seal hasn’t been tampered with before you buy it. Choose Street Food and Buffets Carefully Street food can be some of the best food on a trip. Choose stalls with a queue, where food is cooked fresh and served piping hot. Buffets are trickier, since food can sit out for hours at the wrong temperature, giving bacteria plenty of time to multiply. Peel It Yourself or Skip It Fresh fruit and veg are often washed in local tap water before they reach your plate. A good rule of thumb: if you can peel it yourself, it’s usually fine. Salads and pre-cut fruit are harder to judge, so treat them with a bit more caution. Be Cautious With Dairy and Seafood Unpasteurised dairy and raw or undercooked seafood often cause stomach issues. This is more common in hot climates, where food spoils quickly. If you’re unsure whether dairy has been pasteurised, it’s safer to skip it. Wash Your Hands Properly and Often Sounds obvious, but it’s one of the most effective things you can do. Wash your hands before eating and after using the toilet, and carry hand sanitiser for when soap and water aren’t around. Check Your Destination’s Risk Level Beforehand Risk isn’t the same everywhere. Parts of South Asia, Sub-Saharan Africa, and Central and South America tend to carry higher risk than Western Europe or North America. Knowing this in advance helps you decide how cautious to be once you land. Pack a Simple Travel Health Kit A small kit can save you a lot of stress. Pack oral rehydration sachets (mixed with bottled or boiled water, not tap water). Also, include hand sanitiser and any medications your pharmacist suggests before you leave. Look for rehydration sachets formulated to the standard WHO salt and sugar ratio, since these work better than water alone. It won’t take up much suitcase space, but it can make a real difference if things go wrong. Ask a Pharmacist About Standby Antibiotics Standby antibiotics require a Travel clinic consultation. They are unsuitable for under-18s, those under 45kg, pregnant/breastfeeding individuals, or if taking warfarin, digoxin, hydroxychloroquine, or rifabutin. If prescribed, take 500mg daily for three days with food, strictly for severe symptoms like blood or fever. Safe vs. Risky Foods and Drinks Overview A quick cheat sheet to keep in mind while you’re away. Category Safer Choices Higher Risk Water & drinks Sealed bottled water, hot tea/coffee Tap water, ice, unsealed bottles Food Freshly cooked, served hot Buffets, food left standing Fruit & veg Fruit you peel yourself Salads, unpeeled produce Dairy Pasteurised products Unpasteurised milk, local dairy Extras Busy stalls with high turnover Street food stalls with no queue Who Needs to Be Extra Careful Travellers’ diarrhoea hits some people harder than others. Young children dehydrate much faster than adults, so a mild bug can quickly become serious. Older travellers may struggle more with fluid loss. This is especially true if they have other health issues. Pregnant travellers have a greater risk of dehydration complications. So, it’s important to be careful with food and water. People with weak immune systems, like those on chemotherapy or immunosuppressants, are more likely to get severe or long-lasting infections. If you’re taking antacids or acid-reducing medication, be careful. Stomach acid helps protect against these bugs. Lowering it can make infections easier. What to Do If You Still Get It Even careful travellers get caught out sometimes, and that’s okay. Most cases are mild and clear up within three to four days. The main thing is staying hydrated. Oral rehydration salts work far better than plain water alone, since they replace the salts and sugars your body is losing. Anti-diarrhoeal medicines like loperamide can help if you have plans you can’t miss. They can control symptoms for a day. However, loperamide is not recommended for children under 12. Also, avoid anti-diarrhoeal medicines if you have a fever or blood in your stool, as they might make some infections worse. Rest when you can, stick to plain foods once you feel able to eat, and avoid alcohol and caffeine until you’re feeling better. When to Seek Help