Holiday SOS!

Natural remedies and expert tips to help tackle common travel troubles

We all look forward to a bit of sun, sand and relaxation on our holidays, but sometimes things don’t quite go to plan. Sunburn, jetlag and travellers’ tummy are just some of the common travel troubles that can put a dampener on a well-earned break.

“Travel is one of the best things we can do for our wellbeing, but it does put the body under a different kind of stress,” says Dr Nadia Ahmad, Founder and Medical Director of The Weight Care Clinic (theweightcareclinic.com). “Changes in sleep, food, temperature and environment can all have an impact, so a little preparation goes a long way.” Here are our experts’ top travel tips.

Beat dehydration
Hot weather, increased sweating and long journeys can all leave you feeling drained and sluggish if you’re not drinking enough fluids. “In a hotter climate, it’s important to keep your fluid intake up,” says James Pugh, Nutritionist at Viridian Nutrition, (viridian-nutrition.com). “Otherwise, you may become dehydrated from fluid loss due to the heat, or fall ill because of exposure to toxins from a new environment and cuisine. This is where electrolytes can be useful to replace lost fluids. Electrolytes are essential for our everyday health. These minerals play a role in supporting muscle contractions, nerve function and fluid balance. The most important electrolytes include potassium, magnesium, sodium and chloride. Magnesium contributes to the reduction of tiredness and fatigue and electrolyte balance. Potassium is essential for regulation of the heartbeat and muscle function. Sodium and chloride are also key for regulating electrolyte balance. Being low in these minerals can result in brain fog, fatigue and muscle cramps. Electrolytes can be added to cold drinks to help replenish fluids. Look for electrolytes which are sourced from pure and natural environments, without added preservatives, additives, and artificial ingredients.”

Calm an unsettled tummy
Changes in routine, unfamiliar foods and disrupted eating habits can all take their toll on digestive health while travelling. “Travel-related gut disruption is incredibly common, and there are a few key reasons why,” says gut health scientist and bestselling author Dr Megan Rossi, (www.theguthealthdoctor.com). “You’re exposed to new bacteria through food and water, and at the same time, your usual routines around eating, sleep, hydration and movement are often disrupted. For bloating, slow down when eating, reduce fizzy drinks, and be mindful of large or unfamiliar meals. Gentle movement, like walking, can also help ease symptoms. For constipation, hydration and fibre are key. If your intake has dropped, gradually reintroducing fibre alongside plenty of fluids can help get things moving again.

For travellers’ tummy, targeted probiotics may help. The strain Lactobacillus rhamnosus GG (LGG), when taken before and during travel, has been shown to reduce the risk of digestive issues. If symptoms are severe, persistent, or accompanied by symptoms such as fever, it’s important to seek medical advice.”

Avoid itchy bites
Mosquitoes and other biting insects can quickly become an unwelcome part of your holiday, particularly in warmer climates. “When travelling, it’s important to be aware of the environment you’re going into and follow local guidance, especially in higher-risk areas,” says Bree Nolan, founder of Love Bites Only (Lovebitesonly.com). “No repellent in the world can guarantee you won’t get bitten, so it’s always about layering things like sensible clothing, being mindful of your surroundings, and reapplying repellent regularly.”

When it comes to looking for natural insect repellents, Bree says: “Citronella is widely recognised as being effective but ingredients such as lemon eucalyptus, lavender and tea tree are widely used in natural formulations and are just as powerful. They have an abundance of beneficial qualities and contain aromatic compounds the insects instinctively avoid. So rather than masking your skin in something harsh and synthetic, Mother Nature has gifted us with natural alternatives to subtly shift your scent and make you less attractive to bites.”

Ease jet lag
Crossing time zones can leave you feeling exhausted, foggy and out of sync for days after arriving. “Jet lag is essentially your body’s internal clock trying to recalibrate,” says Penny Weston, founder of health spa Moddershall Oaks and MADE wellness centre (welcometomade.com). “One of the most effective ways to support this is to start adjusting your sleep and wake times gradually before you travel, if possible. Once you arrive, natural daylight is key. Getting outside in the morning also helps reset your circadian rhythm more quickly. Simple things like keeping hydrated, eating at local meal times and avoiding too much stimulation late at night can all help the body adapt more smoothly. It’s about working with your system rather than forcing it.”

Protect sun-stressed skin
Too much sun can leave skin sore, irritated and dehydrated, so it’s important to stay protected throughout the day. “A broad spectrum SPF, protective clothing and timing your sun exposure are key,” says Dr Nadia Ahmad. “From a more natural perspective, antioxidants play a role in supporting the skin from within. Foods rich in vitamin C, E and carotenoids can help support skin resilience, but they should complement, not replace, proper sun protection.”

Natural options such as mineral sunscreens containing zinc oxide can help to provide protection by creating a physical barrier on the skin. Wearing a wide-brimmed hat, loose clothing and seeking shade during the hottest part of the day can also help to reduce overexposure.

Bring back your glow
Long flights, air conditioning and disrupted routines can all leave skin looking dull, dry and tired. “Digestion slows at altitude, which can increase inflammation that shows on the skin,” says Laura Florincuta, founder of SACRA (sacracosmetics.com).

“I eat before boarding and wait until I land; it keeps both my gut and skin calmer. The gut-skin connection is key when travelling. I rely on fermented foods like sauerkraut and kimchi to support the microbiome and reduce sensitivity, dullness and breakouts. I avoid make-up entirely. Instead, I reapply a serum throughout the flight and use a night cream as a mask on long-haul journeys. Cabin air is extremely dry, so this helps protect the barrier and prevent dehydration. I avoid exfoliants and strong actives before flying; the goal is to protect the skin, not stress it.”

Reduce travel sickness
Whether you’re travelling by car, boat or plane, motion sickness can quickly spoil the journey. “Travel sickness is often linked to the disconnect between what your eyes see and what your inner ear senses,” says Penny Weston. “While it can be difficult to fully avoid, there are simple things that can help reduce symptoms. Sitting where movement is minimised, focusing on a fixed point and ensuring you’re not travelling on an empty stomach can all help. Staying well hydrated before and during travel also makes a huge difference. Dehydration can intensify feelings of nausea and fatigue, so it’s one of the simplest but most overlooked factors.”

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