•Travel Sickness

If you suffer from motion sickness you will be well aware of how unpleasant it can be. There are a number of techniques you can use to reduce the effects of travel sickness.

•On the Water

When on a ship try to move to a position where the motion is least. This will usually be near the middle of the ship on a low deck. Stabilise head movement, and sit with your head braced against a chair or wall. If you are in an enclosed space (e.g. your cabin) lie down and close your eyes. If you can see out then fix your gaze on the horizon or a similar fixed point.

•Jet lag

If your flight crosses more than 3 time zones, then you might experience "jet-lag". Symptoms of jet-lag include:

Fatigue, loss of appetite, difficulty concentrating and generally feeling off form.

The symptoms arise because your body clock is slow to adjust to the new time zone. Jet-lag tends to be more of a problem if you are older, if you are flying east or if you are flying long distances.

If your stay in the new time zone will be brief (1 or 2 days) then you are unlikely to be able to adjust to the new time zone.

•Combating jet lag

This can be achieved with a few simple remedies. During the flight The air you breathe on the plane is very dry and so reduce the risk of dehydration by drinking plenty of fluids (although the free booze may be tempting it's best to stick to water or fruit juices to stay hydrated!) Avoid cramp by taking brief strolls but if this isn't possible then stay in your seat and perform neck and breathing exercises, toe wriggling and tensing and relaxing the muscles of your arms and legs. Then adjust your watch to your destination time and, in accordance with this, plan when to stay awake and when to sleep and when to take a snack or mainmeal.

In your new time zone adjust your habits as fully as possible to the new local time. Physical activities (walking, sightseeing) that take you outdoors are particularly important as light and activity help your body clock readjust. After a flight to the east you should take them during the time corresponding to 5am - 11am on old time. After a flight to the west times corresponding to 9pm - 3am on old time are best. Naps however can mislead the body as to when it is night and so try and push through the tiredness.

Research has demonstrated that exposure to bright light at appropriate times can reduce the symptoms of jet-lag. The times of exposure to light and dark are important and the light source must be sunlight or from special light bulbs. There are companies that can supply "light hats".

As a rough guide, the symptoms of jet-lag will last up to TZ/2 days after a flight to the west, and TZ/1.5 days after one to the east, where TZ is the number of time zones crossed.

•Safe Sun Exposure

One of the main reasons people leave the UK on travels is to find some sun. That is all well and good but overexposure to the sun can be very damaging. Overexposure to the suns UV rays can cause sunburn, leading to premature skin ageing and an increased chance of skin cancer. Take care not to burn in the sun and remember the following:

Avoid sun exposure between 12 and 2pm when the sun's rays are at their strongest and where possible stay in the shade (the sun is also stronger the closer you are to the equator). Remember though to be careful in and around water as UV rays are reflected by water.

Wear loose-fitting, closely woven cotton fabrics that you cannot see through, a broad-rimmed hat to protect head, face and the back of neck and use a broad spectrum (blocks UVA and UVB rays), high protection factor sunscreen (SPF 15) applied frequently especially after being in water. Also wear sunglasses that filter out UVA and UVB rays to protect your eyes from sun damage.

Another risk of overexposure to the sun is becoming dehydrated. Avoiding strenuous exercise during the hottest hours is an obvious start and drink plenty of non-alcoholic fluids to replace lost fluid.

•Accidents

More travellers die from accidents than any other cause as the consequences of having an accident abroad are often far more serious than if they occur at home. Emergency treatment may be limited and of an uncertain standard and there may be communication difficulties if you cannot speak the local language. You should know how to deal with an emergency and how to summon help locally but above all try to avoid exposing yourself to unnecessary danger.

Take care on the roads, always check on local traffic regulations, stick to the speed limit and wear a seatbelt when traveling by car. If you must travel on motorcycles or mopeds always wear a helmet and protective clothing and always check the condition of cars and bikes for hire and the insurance cover provided. As ever never drink drive.

Sports and Special Pursuits · These often involve a certain degree of risk which adds to their enjoyment and attraction. When accidents do occur, the cause can usually be traced back to avoidable factors such as poorly maintained equipment, lack of training or an inadequate level of fitness. Ensure equipment is maintained to a high standard, that you have adequate training with appropriately qualified personnel and that if the activity to be undertaken involves strenuous exercise that you build up your fitness gradually. Also check your travel insurance policy covers you for all the pursuits that you will be undertaking.

•Safe Sex

travellers have been shown to be at increased risk of acquiring sexually transmitted diseases as people often behave differently when they are abroad. There are many factors influencing behaviour such as being away from the usual constraints of home, seeking adventure and new experiences and wanting to make new friends.

Diseases such as HIV and hepatitis B are more prevalent in some parts of the world than in the UK and the risk of infection may be much higher (for example HIV is principally a disease of high risk groups in the UK but is spread mainly through heterosexual intercourse in much of sub-Saharan Africa). It is best to avoid casual sexual intercourse and, in particular, activities where the skin may be damaged or there may be contact with bodily fluids. The risk of transmission of HIV, hepatitis B and other sexually transmitted diseases is reduced but not eliminated by the use of a condom which should be used throughout sexual contact. Condoms purchased abroad may not be as reliable as they may not be of the same high standard as those purchased in the UK.