Travellers' diarrhoea is an unfortunate but common sickness that affects many visitors to South East Asia.
A holiday to South East Asia often means lazing on beaches, combing through markets and eating delicious spicy food fresh off the grill.
However, there’s one less delightful experience that travellers sometimes encounter: a digestive illness known as “travellers' diarrhoea” or “travellers' gastro”.
Travellers' gastro is a common illness caused by consuming bacteria (like E. coli) or other pathogens found in contaminated food or water.
Symptoms usually appear within two-to-five hours after eating or drinking contaminated items.
The symptoms are familiar to anyone who has experienced gastro at home:
• Stomach cramps
• Bloating
• Diarrhoea
• Nausea
• Vomiting
• Muscular aches
• Mild fever
Everything may feel more liquid than usual and your relationship with your toilet bowl is about to become uncomfortably close.
While unpleasant, travellers' gastro is almost a rite of passage for foreign visitors to South East Asia. However, you can take steps to reduce the risk or at least lessen the severity.
Here are our top tips from experienced travellers who’ve been there, done that (and made it to the toilet in time).
Frequent handwashing, especially before eating, after handling money, and after using the toilet, is a must.
Carry hand sanitiser for times when soap isn’t available, and use it as an extra layer of protection against bacteria and viruses.
Stick to bottled water for drinking, brushing your teeth, and rinsing fruits and vegetables. Even in restaurants, bottled water is the safest choice.
Avoid swallowing water during activities like swimming or showering, and be cautious about eating from plates that might not have been properly dried.
Ice can sometimes be risky, so be mindful of its source. Many restaurants and cafes use filtered ice, but it’s best to double-check.
From tangy, peanut-laden Pad Thai in Thailand to crunchy Bánh mì in Vietnam, street food is a highlight of travelling in South East Asia.
To stay safe, look for busy vendors where locals eat, choose stalls where food is freshly cooked in front of you and eat during peak times when the food turnover is high.
Products like Travelan, a natural probiotic, can help reduce the risk of travellers' diarrhoea. Start taking it before your trip to strengthen your gut’s defences.
Dehydration is a serious risk, so prioritise fluids.
Drink electrolyte solutions like Hydralate (so stock up on tablets before leaving home), or as an alternative coconut water or rehydration drinks like Pocari Sweat.
Avoid sweetened coconut water or sugary sports drinks, as they can worsen dehydration. If using the, they should be diluted with water by 50%.
If dehydration becomes severe and you feel weak, lightheaded or thirsty, seek medical attention.
While unwell, avoid alcohol, caffeine, dairy, spicy and rich foods, as they can aggravate symptoms. Stick to bland, simple foods like porridge, rice, chicken, bananas and crackers.
Give your body the time it needs to heal. Rest, stay cool, and wait for symptoms to subside before resuming your adventures.
If symptoms worsen or you experience blood or mucus in your stool, severe abdominal pain, or prolonged fever, seek medical assistance immediately.
Travellers' gastro can be an unpleasant interruption to your holiday, but it’s often manageable with the right precautions and care.
Stay vigilant, pack a few essentials, and you’ll be better equipped to enjoy your next South East Asia adventure with minimal, er, disruptions!
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