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This is a guest post by Mark Brown, a frequent traveler who would like to spend more time by the beach and less in the office.

Let’s face it, time off is precious. You only have so many vacation days per year, so it’s important to make every moment count. And, to make sure your vacation time is as good as you hoped, staying healthy is key.

If you’re one of the lucky Americans traveling overseas this year, these top ten tips will ensure maximum your vacation fun with minimum risk to your health.

1. Wash your hands

The simplest, most effective thing you can do to prevent falling ill while traveling is to keep your hands clean. Wash your hands frequently with soap and warm water, especially before eating and after being on public transportation – airborne particles from people coughing or sneezing and infrequently cleaned contaminated surfaces make these the easiest places to pick up bugs.

It’s also a good idea to carry some hand sanitizer with you, which comes in a gel formula or individual wipes – either work well when access to soap and water is limited. Likewise, carry a pack of tissues with you. Not only do you want them to catch any sneezes, but also in some foreign countries toilet paper is not commonly used, so having your supply available when nature calls is a good idea.

2. Look after yourself

All the boring things your mother used to tell you when you were growing up, or going off to college, apply in equal measure when you are traveling. Eat nutritious food. A diet of snack foods and fast food while putting your body under the stress of travel isn’t the best prevention against illness. On vacation, you finally have some time to devote to exercise, instead of just talking about it. Go for a run, check out the local pool, rent a bike, and try and walk everywhere – it’s a great way to really explore your destination.

Finally, be sure you’re getting proper rest. Simply looking after yourself will go a long way to boosting your body’s natural defence mechanisms, and makes it easier to fight off any unwanted infection.

3. Seek medical assistance

At least six weeks before you travel you should consult with your family doctor, or a clinic specializing in travel medicine. Depending on your destination, you may require some travel immunizations – check the Center for Disease Control and Prevention website, which should give you information on your destination and any precautions you should take.

4. Be careful with the water you drink

Diarrhea and stomach upset are two of the most common complaints of travelers. One of the best ways to prevent both is to be aware of the quality of the water in your destination. Find out from your travel agent or from the CDCP website if the water at your destination is safe to drink. If not, you are best to stick to bottled water and carbonated drinks. Be sure that the water comes in a factory sealed bottle and that you open it yourself. Some unscrupulous restaurants have been known to refill empty water bottles with tap water. Brush your teeth with bottled water if you’re really worried, and be aware of salads that might be washed in water, too. Avoid ice cubes.

While you might need to be careful about the source of your water, you want to be sure you are drinking sufficient water to keep yourself hydrated. It’s advisable to drink around 8-10 glasses of water a day, especially in hot weather. Keep a bottle of water with you and be sure you are drinking from it all day.

5. Watch what you eat

Outside America, there are some simple rules to follow when it comes to food in order to keep you healthy. Make sure that food is properly cooked. Undercooked meat can be a source of worms and intestinal bugs. Be sure that food is hot to the touch when it’s served; the heat will have killed any bacteria, and avoid food which has been re-heated. It’s also wise to be wary of certain dairy products, as some people are prone to upset stomachs if they eat unpasteurized foods, though this doesn’t happen frequently. And, some travellers think it’s best to steer clear of raw and uncooked seafood, too, though sashimi fanatics wouldn’t always agree.

When traveling off the beaten track, or through parts of the developing world, it’s a good idea to be extra vigilant, though this doesn’t mean depriving yourself of tasting the local food. In many parts of the world street stalls are the norm, and although the idea of eating from these scares some people, it’s always good to remember that if you eat what the locals do, you’re less likely to get sick. Of course, using your common sense is the best advice – if it looks dreadful, don’t do it. The idea is to enjoy the country you’re visiting, if you try to stick to a western diet it won’t be much fun, and may be impossible to find in some places.

6. Bring medications with you

If you are currently taking any prescription or non-prescription medicines, be sure you pack enough to last for the duration of your trip. Medicines should remain in their original packaging and you should bring a written prescription from your doctor, or a letter verifying why you use the medication.

It is important to realize that some prescription and over-the-counter medicines available in the United States are actually illegal in other parts of the world. Check the US Department of State Consular Information Sheets for your destination for further guidelines.

7. Take precautions against malaria

If you are traveling to a part of the world where malaria is a threat, then you should take the necessary precautions and that includes buying adequate overseas travel insurance. See your doctor or visit a travel clinic, at least six weeks before you leave, to receive anti-malaria medicine. You need to take this medicine for a period of time before you travel, while you are overseas, and after you return. Find out the specific timetable from your health care provider and stick to it. The medicine may not be as effective if you don’t take it properly.

In addition, wear long sleeved shirts and long pants if you’re in malaria ridden areas. Use insect repellent with DEET and sleep inside a mosquito net. If you are bitten there are a number of calming lotions and potions available to relieve the itch, but if you fall unwell, seek medical attention.

8. Have safe sex

Sea, sand, sun and alcohol have a way of loosening your inhibitions. As a result, people sometimes do things they wouldn’t normally do at home. This can be a source of many happy vacation memories, but if you are going to engage in sexual activity while you are overseas, then you should use a condom. There are parts of the world where HIV is more widely prevalent, both within the gay and straight community, than in America. Protect yourself against HIV, unwanted pregnancy and any other sexually transmitted diseases by using adequate protection.

9. Alcohol/drugs

As a general rule, drugs should be avoided while abroad. Many countries in the world have very strict laws around drug possession or use, and the last thing you want to do is be caught on the wrong side of the law far from home. There are enough movies set in foreign jails to scare you off this one.

Alcohol should be enjoyed in moderation. Hot weather, dehydration and local ‘hooch’ (which can be a lot more lethal than standard spirits) can really take their toll on your body. It is best to be sensible about the amount you are drinking if you don’t want your vacation to be one long blur.

10. Sun protection

Most people who go on vacation love to get out in the sun. Nothing says “I’ve been on vacation” better than a lovely glow. However, sunstroke and long-term damage to your skin can be a result of too much sun. Wear a sunscreen with an SPF of at least 15, reapply often, particularly after swimming, and be sure you apply an adequate amount. Wear a hat and sunglasses to protect your eyes.

Following these ten top tips will help keep you healthy while abroad, allowing you to enjoy your trip to the max.

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