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Traveller's Diarrhoea and a Wrecked Gut on Holiday: Prevention, Management, and When to See a Doctor

Two holiday days lost because your gut gave up. Traveller's diarrhoea hits 20 to 50% of travellers to higher-risk destinations. Here are the rules that genuinely work — and the hydration mistake almost everyone makes.

• 💧 The absolute priority: rehydrate, don't just « stop » it. What's dangerous in traveller's diarrhoea isn't the diarrhoea — it's the dehydration. Drink plenty, in small regular sips, from the first episode. An anti-diarrhoeal that « plugs » you can worsen certain infections — don't make it your first reflex
• 🧂 The ONLY case where sugar is your friend: in an oral rehydration solution (ORS), glucose is essential — it acts as the carrier that pulls sodium, and therefore water, into the gut. Pharmacy ORS sachets are the reference; pack them. ⚠️ A soda is NOT an ORS: too sugary, not salty enough, it draws water into the gut and can make diarrhoea worse
• 🚰 The water rule, in five words: boil it, cook it, peel it — or forget it. Bottled water opened in front of you, no ice cubes (everyone forgets the ice), no raw salad washed in tap water, no lukewarm buffet left standing, fruit you peel yourself
• 🧼 The most underrated habit: wash your hands before every meal, restaurants included. Hand gel in your pocket is more useful than half the travel pharmacy
• 🌿 Ginger on the way home: let's be honest — INTI does not prevent traveller's diarrhoea and does not treat it. But once home, when your digestion is off and appetite is slowly returning, ginger is traditionally used to support digestion and ease nausea. It's also the traditional use for motion sickness, handy on the outbound trip

Pack: ORS sachets, hand gel, and the reflex « boil it, cook it, peel it or forget it ». ⚠️ See a doctor for fever above 38.5°C, blood or mucus in stools, uncontrollable vomiting, signs of dehydration (dry mouth, very dark or absent urine, dizziness), if it lasts more than 3 days, or immediately for an infant, young child, elderly, pregnant or immunocompromised person.

❓ FAQ

How do you avoid traveller's diarrhoea?

Apply the rule « boil it, cook it, peel it — or forget it »: bottled water opened in front of you, NO ice cubes, no raw salad washed in tap water, no lukewarm buffet, fruit you peel yourself, and hand-washing before every meal. If diarrhoea does hit, the priority isn't stopping it but REHYDRATING: drink small regular sips and use pharmacy oral rehydration solution (ORS) sachets. This is the one context where sugar helps: the glucose in an ORS carries sodium, and therefore water, into the gut. ⚠️ A soda is not an ORS — too sugary and not salty enough, it can worsen the diarrhoea. See a doctor for fever above 38.5°C, blood in stools, dehydration, symptoms beyond 3 days, or immediately for an infant, elderly, pregnant or immunocompromised person.