Most people spend weeks deciding where to stay, what to visit and what to pack. Far fewer plan for their health. Yet a holiday can quickly turn stressful when a traveller develops a preventable illness, runs out of medicine or needs care in an unfamiliar country.
“Good health preparation does not have to be complicated. It simply means taking a few sensible steps before you travel so you can enjoy your trip with confidence”, said Samah bint Abdullah al Araimi, senior nurse and first-aid trainer at Royal Hospital.
She recommends planning four to six weeks before departure, especially for foreign travel or existing medical conditions. Use that time to review medication, check vaccines, arrange insurance and understand destination risks. Even for a last-minute trip, ask: Do I have enough medication? Do I know where to get help? Am I prepared for the weather?
Stomach upsets, dehydration, sun-related illness, minor injuries and exhaustion are among the problems travellers commonly face. Excitement, she said, can cause people to overlook basic self-care: spending long hours outside, skipping meals, drinking too little water or trying foods their bodies are not used to.
Her advice is simple: drink water regularly, get enough sleep, practise hand hygiene and take breaks. Seek shade and avoid cramming too many activities into one day. “Vacations are meant to be enjoyable, not endurance competitions”, she said.
Food is one of travelling’s great pleasures, but it is worth being cautious. Choose freshly prepared, hot meals. Be cautious with raw food — especially seafood and salads — or items left out for long periods. Where water quality is uncertain, select sealed bottled water and avoid ice from unknown sources. “One episode of food poisoning can ruin an entire holiday”, Al Araimi said.
A common mistake is assuming nothing will happen simply because a person is generally healthy. Others forget essential medicines or pack them in checked luggage instead of hand luggage. Too much time in the sun without adequate protection and too little rest, can also lead to dehydration, fatigue and injury.
A small first-aid kit can spare travellers the trouble of finding a pharmacy in an unfamiliar place. Alongside personal medication, Al Araimi recommends pain relievers, allergy medication, oral rehydration salts, adhesive bandages, antiseptic wipes, hand sanitiser, sunscreen and insect repellent — especially with the Khareef Dhofar Season approaching. People with chronic conditions should pack extra medication in case of unexpected delays.
Preparation should also start at home. Before leaving, switch off unnecessary electrical appliances, check gas connections, secure doors and windows; and ensure smoke alarms are working. Share travel plans and emergency contacts with someone trusted. Families travelling with children, older adults or people with chronic illnesses should identify nearby healthcare facilities and discuss what to do in an emergency. Anyone with an uncontrolled health condition should seek medical advice before travelling.
Travellers should carry a list of their medication, allergies, relevant medical conditions, emergency contacts and copies of prescriptions. Secure digital copies on a phone are useful, but printed copies offer a practical backup. Travel insurance, Al Araimi stressed, is as important as a passport, particularly because treatment, hospitalisation or emergency evacuation abroad can be costly.
The Ministry of Health says Oman’s travel health services offer pre- and post-travel consultations, preventive advice, vaccinations, malaria prophylaxis where indicated and assessment of travel-related concerns.
Ultimately, the best holiday is not the busiest one. It is the one that ends with travellers returning home safe, healthy and carrying happy memories. After more than 15 years in healthcare and first aid, Al Araimi’s message is clear: “Preparation prevents problems”.
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