Travelling Abroad: Food, Hydration and Supplement Tips

Whether it is a city break, a beach holiday or a work trip, travel changes your routine: different food, different water, different time zones and often long hours sitting still. A little preparation makes it easier to eat well, stay hydrated and keep any supplement routine on track. Here are practical tips for any time of year.

Before you travel

• Check health advice for your destination, including any vaccination or food and water advice, well before you go. Your GP surgery or a travel clinic can help.
• Arrange travel insurance. UK residents travelling in Europe can also apply for a free Global Health Insurance Card (GHIC), which does not replace insurance.
• Pack any prescribed medicines in your hand luggage, in their original packaging.

Packing food supplements

• Keep products in their original, labelled containers. This makes it clear what they are if your luggage is checked, and keeps the suggested use and warnings with you.
• Check the rules of your destination country. Some countries restrict certain ingredients or quantities.
• Take only what you need for the length of your trip.
• Follow the storage instructions. Most capsules should be kept in a cool, dry place away from direct sunlight, so avoid leaving them in a hot car or on a sunny windowsill.

Keeping a routine across time zones

If you take a supplement daily, link it to a meal, such as breakfast, wherever you are. That is easier than tracking home time. Never take a double dose to make up for a missed one.

Hydration on flights and in warm climates

• Drink water regularly during flights, and carry an empty bottle through security to refill.
• Go easy on alcohol and caffeine while flying.
• On long journeys, get up and walk around when it is safe to do so, and flex your ankles and calves while seated.
• In hot climates, drink more than usual and rest in the shade during the hottest part of the day.

For more on fluids and minerals, read Electrolytes Explained: Hydration, Minerals and Everyday Tips.

Food and water hygiene

• Follow local advice on whether tap water is safe to drink. If in doubt, use bottled or boiled water, including for brushing teeth.
• Choose food that is freshly cooked and served hot.
• Wash your hands before eating, or use hand sanitiser when there is no soap and water.
• Be careful with salads, raw shellfish and ice where water safety is uncertain.

Sun protection

Use sunscreen with at least SPF 30 and 4 or 5 star UVA protection, reapply it regularly, and cover up during the strongest sun.

Supplements people often pack

Some people like to keep their usual everyday products going while away. For example, vitamin C contributes to the normal function of the immune system. Our Vitamin C with Zinc provides 150 mg of vitamin C and 4.3 mg of zinc per capsule, one capsule daily. You can explore other everyday products in our Daily Foundations collection.

Frequently asked questions

Can I take food supplements on a plane?

Generally capsules can be carried, but rules vary by airline and country. Keep them in their original labelled containers and check the rules for your destination.

How do I keep my supplement routine across time zones?

Take your supplement with the same meal each day, for example breakfast, in local time.

Should I drink tap water abroad?

Follow local advice. If you are unsure, use bottled or boiled water.

Important information

Food supplements should not replace a varied, balanced diet and a healthy lifestyle. Do not exceed the recommended daily dose stated on the label. Not intended for anyone under 18. If you are pregnant, breastfeeding, taking any medication or under medical supervision, speak to your doctor or pharmacist before taking any food supplement. Keep out of reach of children.