Basic First Aid Travel Kit

It's always a good idea to be prepared when travelling abroad. Consider taking a small bag containing basic first aid items such as:

• Antiseptic cream
• Calamine lotion
• Insect repellent
• Medication for an upset stomach

• Painkillers
• Plasters
• Oral rehydration sachets (ORT)
• Water Sterilisation Tablets

Be Safe in the Sun

It is very important not to underestimate the effects of over-exposure to the sun. Follow a few simple tips:

• Try to avoid the sun when it is at its strongest, between 11am and 3pm. Gradual exposure to the sun is the safest way to tan
• Always use sun cream starting with a high Sun Protection Factor (SPF) and apply regularly
• Reflection from water increases the chances of burning. Use waterproof sunscreen and apply again after swimming
• If you’re out in the sun, wear cotton clothing or clothing made of tightly woven fabric, a sun hat and sunglasses
• Drink lots of water or other non-alcoholic drinks to prevent dehydration.

Deep Vein Thrombosis

DVT is the formation of a blood clot in the deep veins of the legs.
Among the factors which may increase susceptibility are high blood pressure, heart condition, recent surgery, previous occurrence of DVT or a family history of DVT. If you have any concerns, you may wish to seek medical advice before flying.
The chances of developing DVT are slight. However, by taking some precautionary measures, it is possible to reduce the risk of DVT:

• Keep moving - wriggle your toes and rotate your ankles regularly and stretch your legs. Try not to cross your legs
• Drink lots of water and avoid alcohol to prevent dehydration
• Special DVT socks are widely available offering graduated compression of the foot, ankle and calf muscle otherwise wear loose clothing and avoid restrictive wear

Diarrhoea & Stomach Upsets

Diarrhoea is a problem encountered by many holiday makers, often resulting from contact with contaminated food or water. It can last between 2 and 4 days, longer if more severe.

If suffering, one of the most important things is to avoid dehydration by drinking plenty of fluids. Drink bottled water, flat soft drinks and squash diluted with clean water, weak black tea with sugar and soda water. Eat a bland diet such as bread, rice and biscuits.

NEW - European Health Insurance Card

As a UK resident, you're entitled to free, or reduced cost, state healthcare when you visit a European Union (EU) country - but only if you have a NEW, European Health Insurance Card (EHIC) with you. This replaces the E111 forms which are no longer valid. For further details or to apply on-line for your EHIC please visit www.dh.gov.uk/travellers.

Food

Always be careful about what you eat and drink - contamination can be caused through a variety of reasons. Take a few precautionary measures:

• If unsure about the local water, use bottled water for drinking, cleaning teeth and washing food
• Avoid ice in drinks
• Opt to drink hot tea or coffee, wine, beer, packaged soft drinks or carbonated water
• Avoid food which has been kept warm
• Do not eat a cold buffet which has been left standing

• Eat freshly cooked, hot food
• Avoid uncooked food
• Avoid ice cream from unreliable sources
• Be careful with fish and shellfish

High Altitude

The higher the altitude above sea level, the less oxygen there is. At altitudes above 9,500 feet, people with normal breathing function may become a little breathless. Travellers with cardiac problems or respiratory diseases such as bronchitis or asthma may become very breathless. If you have breathing problems, consult your doctor about possible difficulties.

Insect & Mosquito Bites

Take precautions to try to prevent bites:

• Try not to expose skin after sunset
• Apply mosquito repellent to exposed areas such as legs, arms, wrists, ankles and feet
• Clothing should cover legs and arms. Avoid dark colours as these attract mosquitoes
• Do not wear hair spray, perfume or aftershave
• If visiting a tropical country, sleep under nets which have been impregnated with repellent and insecticide
• Mosquitoes breed by rivers and ponds so avoid evening walks near water if possible
• Use a fan or air-conditioning if available
• If visiting the tropics, check whether it is a malarial country www.doh.gov.uk and consult your doctor regarding anti-malaria medicines

Medical Conditions & Medication

Medical Conditions
Always carry a written record with you of any medical condition affecting you and the full name of the medication you are taking.

Medication
Check with the relevant Embassy if there are any restrictions on taking any medication, including prescriptions, abroad. If you are travelling with medication always carry them in a correctly labelled container. Alternatively, take a letter from your doctor or a personal health card with the details of your prescription. Keep in mind that some medicines available over the counter in the UK may be controlled in other countries and vice versa.

Travel Sickness

Travel sickness is considered to be caused by repeated changes in the balance of the inner ear. If you are prone to travel sickness try to eat a light carbohydrate meal before travelling, avoid greasy food and alcohol and take anti-motion sickness remedies before travelling according to the instructions.

There are a number of natural remedies available such as ginger, either in capsules or crystallised ginger, and peppermint including peppermint flavoured sweets.Certain seating areas on aeroplanes, coaches and ships can help to lessen the effects of travel motion. Try and opt for seats positioned as follows:

• Aeroplane - between the wings
• Coach/Bus - the centre or front avoiding the wheels if possible
• Boat - a mid-ship/mid-deck position

If possible, ensure there is plenty of fresh air around you.

Walking Information

Footwear is important and hiking boots or shoes are essential. Other necessary items include:

• Waterproof jacket
• Light rucksack
• Flask/container with non-alcoholic refreshment

• Sunglasses
• Sun hat
• Sun cream

Please come prepared for cooler weather and have suitable clothing for a range of temperatures. (Jeans are not recommended wear for walking.)

Most of our walks are fairly leisurely to give you plenty of time to really enjoy the scenery, so you shouldn′t have any problems. If you do find the pace a little quick or have any difficulties, let you leader know straightaway. He or she will make sure you don′t get left behind.

For those wanting to walk independently please remember the following:

• Always leave clear and detailed information with the hotel reception or Tour Manager, including your intended route, number in your group, estimated return time and a mobile telephone number if available
• Take plenty of water with you
• Ensure you have a detailed map of the area

Please note that Travelsphere cannot be held responsible for injury or damage to property whilst on these walks other than for accidents arising from the company's negligence. Travelsphere takes the safety of its clients very seriously. Therefore, at the discretion of our guide, any person not appropriately dressed will be refused participation in the walks.