Health Tip
You can still burn if you're not directly in the sun or it's overcast. Get in the habit of applying sunscreen and dressing appropriately at all times.

What can I do?

• Avoid direct sunlight between 11 a.m. and 4 p.m
• Adults & children should use a sunscreen with a sun protection factor (SPF) of 30 or greater with frequent application
• Apply sunscreen 30 minutes before going out and after swimming or sweating
• Wear sunglasses, a hat and other protective clothing
• Check with your doctor regarding the potential adverse interactions of sun with medications

Health Tip
Loose-fitting, light-coloured clothing made of natural fabrics, such as cotton or linen should help keep you cool during warmer temperatures.

What can I do?

• Drink plenty of fluids
• Avoid alcohol and beverages containing caffeine
• Add extra salt to your diet
• Take it slow and don’t overdo exercise

Health Tip
Under specific conditions, there are medications which are effective in preventing altitude sickness. Consult your local Travel Clinic or public health unit for advice.

What can I do?

• Make your ascent gradually. Take a one or two day break at an intermediate altitude during ascent.
• Drink extra fluids
• Don’t overexert yourself
• Avoid sedatives, aspirin, codeine and alcohol

Health Tip
You can minimize the effects of jet lag by altering your sleep habits one week prior to departure. Another way to prepare for the difference in time zones is to control the type of sunlight you're exposed to during the first few days after arrival. Consult your local Travel Clinic or public health unit for advice.

What can I do?

• If possible, try to break up your trip with one day of rest for every six time zones crossed
• After arrival, be prepared to need one day to adjust for every time zone crossed
• Avoid caffeine, heavy meals, and excessive alcohol while travelling
• Leave important commitments for 24 hours after arrival

Health Tip
There are several prescription and over the counter medications available to relieve the symptoms of motion sickness. Most should be taken at least half an hour before departure. Consult your local Travel Clinic or public health unit concerning the appropriate medication and dosage, especially for children.

What can I do?

• In a car, the best place to be is the driver’s seat. Second best is a front window seat
• On a bus, sit near the front by a window, preferably one that opens
• On a plane, the seats over the wings or wheels are the most stable
• On a boat, try to get a mid-ship cabin close to the waterline