Spain is one of the UK’s favourite holiday destinations—for good reason. With its sun-soaked beaches, beautiful cities, and mouth-watering food, it’s a dream location to relax and explore. However, even the most exciting holiday can take a turn for the worse if illness strikes. A bit of preparation and a few sensible habits can ensure that health concerns don’t spoil your well-earned getaway.
Here are the top 10 travel health tips for a holiday in Spain
Whether you’re sunbathing in Mallorca, sightseeing in Seville, or indulging in tapas in Barcelona, these tips will help you stay healthy, safe, and stress-free during your time in Spain. Travel Health Tips for a Holiday in Spain are shown below.
1. Stay Hydrated to Beat the Spanish Heat
The Spanish sun is wonderful, but it can also be intense—particularly in the summer months when temperatures can soar past 35°C. Dehydration is one of the most common issues UK tourists face, often without realising it until they start to feel dizzy, tired, or develop a headache.
Make it a habit to carry a reusable water bottle and sip regularly throughout the day. While tap water is safe to drink in most of Spain, bottled water is widely available and a good alternative if you’re unsure. This is particularly true in rural areas, where the taste or quality of tap water may vary.
Keep an eye on children, too, as they’re more prone to dehydration, and encourage regular drinks of water—particularly if they’re playing in the sun.
2. Protect Yourself from the Sun
Sunburn can creep up on you, even if it feels cooler thanks to a sea breeze. Avoiding it is far easier than treating it. Use a high-factor sunscreen (at least SPF 30), applying it generously before heading out and reapplying every two hours. If you’re swimming or sweating, reapply more frequently.
A wide-brimmed hat, sunglasses with UV protection, and lightweight, long-sleeved clothing are great defences against intense midday sun. If possible, plan your activities for the cooler parts of the day—early mornings or late afternoons—and find shade between 11am and 3pm when the sun is at its strongest.
If you do get sunburnt, soothe your skin by taking cool showers and applying aloe vera gel or moisturising cream to keep the skin hydrated. Drink plenty of water to rehydrate and avoid further sun exposure until you recover.
3. Eat and Drink Wisely to Avoid Stomach Trouble
Sampling Spanish cuisine is a highlight of any holiday, but stomach upsets can sometimes occur when your body adjusts to new foods, rich flavours, or unfamiliar hygiene standards. To reduce your risk of food poisoning:
Choose restaurants and cafés that are busy with locals—this often indicates high-quality, freshly prepared food.
Avoid raw or undercooked dishes, particularly meat or seafood. Paella is a must-try, but ensure it’s served piping hot.
Be cautious with street food, especially if it’s been sitting out in the heat.
Water in most Spanish cities is perfectly safe to drink, but if you’re in rural areas or simply prefer bottled water, make sure the cap is sealed before opening.
If you do experience stomach trouble, focus on resting and staying hydrated with water or rehydration salts from a pharmacy. Stick to bland foods like dry crackers, toast, or rice until you’re feeling better.
4. Know How to Access Healthcare in Spain
Falling ill abroad can be unsettling, but Spain’s healthcare system is among the best in the world. As a UK traveller, you can use your Global Health Insurance Card (GHIC)—or your older EHIC—to access state-provided healthcare for necessary treatments.
If you’re feeling unwell but it’s not an emergency, start by visiting a pharmacy, known locally as a farmacia. Spanish pharmacists are highly trained and can offer advice and over-the-counter medications for common issues like colds, allergies, or minor stomach upsets. Many pharmacists in tourist areas speak English, which can be a great relief when you’re not feeling your best.
For more serious illnesses, private healthcare is widely available and often the best option for tourists, as private clinics often have English-speaking doctors. Consider booking a video consultation with a doctor if you’re too unwell to travel to a clinic—this is a convenient way to receive medical advice and even prescriptions without leaving your hotel.
Always carry your GHIC/EHIC card, travel insurance details, and passport, as they may be needed during a medical visit.
5. Take Out Comprehensive Travel Insurance
While your GHIC card will cover state-provided healthcare, it won’t pay for private clinics, emergency repatriation, or some treatments. Comprehensive travel insurance is essential to avoid unexpected costs if you fall ill or have an accident.
Before you travel, check that your policy covers:
Private medical treatment in Spain
Lost or delayed medications
Emergency transport, including flights home for medical reasons
Keep a copy of your insurance policy and emergency contact numbers handy.
6. Carry a Small First Aid Kit
Packing a simple first aid kit can save time and stress when dealing with minor injuries or illnesses. Include essentials like painkillers (paracetamol or ibuprofen), plasters, antiseptic cream, antihistamines, and rehydration salts. If you rely on regular medication, bring more than you need, along with a copy of your prescription, just in case. TheHolidayDoctor.com can give you a video appointment with an English-speaking doctor who can give you a prescription in Spain if required.
7. Practise Good Hygiene
Washing your hands regularly is one of the simplest ways to prevent illness. Carry a small bottle of hand sanitiser for times when soap and water aren’t available, such as while sightseeing or travelling.
8. Be Prepared for Allergies
If you suffer from allergies, whether to pollen, foods, or insect bites, take extra care in Spain. Spring and summer can bring high pollen counts, so pack antihistamines and, if necessary, a face mask to reduce exposure. When dining out, always mention any food allergies to your server—“Tengo alergia a…” (“I’m allergic to…”) is a useful phrase to remember. TheHolidayDoctor.com can give you a video appointment with an English-speaking doctor who can give you a prescription in Spain.
9. Know the Emergency Number
If you’re faced with a serious medical emergency, dial 112. This number connects you to ambulance, police, and fire services across Spain, and operators can usually speak English. In urgent situations, head to the nearest Urgencias (Accident & Emergency) department of a public hospital.
10. Pace Yourself and Listen to Your Body
It’s easy to overdo it on holiday, especially when there’s so much to see and do. Between walking tours, late dinners, and long beach days, it’s important to give yourself time to rest. Drink plenty of water, avoid excessive alcohol, and take breaks in the shade when you need to.
Final Thoughts
Spain is a fantastic destination, full of opportunities to relax, explore, and soak up the sunshine. By following these simple health tips—staying hydrated, protecting yourself from the sun, and being cautious with food—you can minimise the chances of illness and ensure a smooth, enjoyable trip.
Remember, Spain’s healthcare system is excellent and accessible if you need it, so don’t hesitate to seek help from a pharmacist, clinic, or doctor. With a little preparation and common sense, you can focus on what really matters: making the most of your holiday and creating memories to last a lifetime.
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