You can have a great holiday, if you know how to take care of yourself. Merlene Michael tells you what to be prepared for.

1) Get Rid Of Jet Lag

• Fill up on fluids. Counter the dry air in the aircraft by drinking as much fluid as you can, but give alcohol a miss. Instead of combating dehydration, it may even worsen the effect of jet lag.

• Move that body. Get as much exercise as you can in the aircraft. Walking up and down the aisle, stretching and doing small twists while in your seat all help to reduce discomfort, especially swelling of legs and feet. Get off the plane if possible, and get some sunlight.

• Sleeping aids. Blindfolds, ear plugs, neckrests and blow-up pillows are all useful in helping you get quality sleep while flying. Kick your shoes off to ease pressure on the feet.

• Showers. During extended stopovers on a long-haul flight, showers are sometimes available. It not only freshens you up, but also gets the muscles and circulation going again, making you feel much better for the rest of the flight.

2) Don't Get Bugged
If you love the outdoors, nothing can be more aggravating than militant mosquitoes waging war against you. Wear light-coloured clothing when you are hiking or backpacking as mosquitoes are attracted to dark colours. Also, be sure to minimise the amount of exposed skin. Wear lightweight long pants tucked into your socks, jackets or long-sleeved shirts to prevent insects from crawling under your clothing.

Don't leave home without your insect repellent. But any old repellent won't do. According to the travel clinic at Tan Tock Seng Hospital, use repellents containing DEET as they would have been the most studied insect repellent on the market.

Some other tips:

• Choose repellents with 10-35 percent DEET as they provide adequate protection under most circumstances. Children should use products containing no more than 10 percent DEET.

• Repellent should only be applied to exposed skin; do not use under clothing. You should also apply just enough to cover the skin lightly.

• Avoid contact with the eyes and mouth. Never use repellents over cuts, wounds, and inflamed or irritated skin. Once indoors, wash treated areas with soap and water.

3) Have Your Documents Ready
The only vaccination required for international travel is yellow fever vaccine. Before you leave, check that your vaccinations are updated for continued good health.

Examples are vaccinations for diphtheria-tetanus, measles-mumps-Rubella, polio and chickenpox (if you are not immune in adulthood). If you are travelling to endemic areas, it's a good idea to get vaccinated against typhoid, rabies, Japanese encephalitis and Hepatitis A.

Always allow four to six weeks before departure for your jabs, and bring along your health card and International Certificate of Vaccination. Call the Traveller's Health and Vaccination Clinic at Tan Tock Seng Hospital on 357 2222 if you need to make an appointment.

4) Be Prepared
Know yourself and be honest about your needs and limitations. If you plan on having sex on your trip, bring condoms because they may not be available when you need them. If you are a diabetic, you should have a kit that can help you control your blood sugar level. Because of the frequent changes in time zones, you need to monitor yourself more often. And do inform the airline of your special dietary needs so that your meals on the flight will not disrupt your blood sugar level.

Finally, should any emergency happen, you should have the contact details of your family with you. This will at least cut out needless anxiety when you await help from home.

Date reviewed: April 24, 2000