Boost your summer break in 2026

Our intestines are home to a vast community of microbes known as the gut microbiome, which live alongside us and keep our gut running smoothly. Going on holiday usually changes our daily routine and diet, which can disrupt this complex ecosystem and cause gut issues like constipation. Dr Alex Almeida in the Department of Veterinary Medicine is a leading expert in the human gut microbiome, and has a few simple strategies to help avoid constipation while you’re away:

Feed your microbiome

Remember to include lots of fruits, vegetables, legumes and whole grains in your holiday meals. Gut bacteria use fibre from our diets to produce compounds called short-chain fatty acids. Our research suggests these compounds help reduce inflammation and protect the gut microbiome from infections. Studies also show these fatty acids assist in stimulating bowel movements. This is important to keep in mind during the holidays, as we’re often more exposed to highly processed foods that are low in fibre.

Stay hydrated

Make a habit of drinking water throughout the day, even during busy holiday schedules. Our research suggests that the gut environment is key to maintaining a balanced microbiome. In particular, the amount of water present in the intestinal tract can influence the pH and food transit time in the gut. Water restriction can negatively alter the composition of the gut microbiome, potentially affecting how it processes the foods you eat. Water also helps keep stools soft and easier to pass.

Stick to a consistent routine

Our circadian rhythm also influences the gut microbiome - so try to eat meals at regular times and prioritise adequate sleep. The intestinal tract has its own biological clock, which is affected by our daily patterns of eating, sleeping, and physical activity. In fact, it has been shown that up to 20% of our gut bacteria fluctuate in abundance and activity throughout the day. During the holiday season, the combination of frequent late nights, more irregular mealtimes, and travelling across time zones can disrupt these rhythms and affect our bowel movements.

Rising global temperatures mean summer travel is increasingly likely to involve periods of intense heat. Heat can place extra strain on the heart, blood vessels, and body’s cooling system, so small changes to your routine can make a big difference. Dr Evangeline Lovell and Professor Amanda Sferruzzi-Perri in the Department of Physiology, Development and Neuroscience say heat doesn’t affect everyone the same way: humidity, fitness, age, health conditions, and previous exposure to hot climates can all influence how heat feels and how well your body adapts. Pay attention to your own limits and adjust your activities accordingly, particularly during periods of extreme heat.

Our bodies can gradually adapt to hotter conditions over several days, improving the ability to cool down and cope with heat. Take it easy during the first few days of a hot-weather holiday – and try these tips to keep you cool:

Use shade, sun protection, and wear lightweight, breathable clothing

When the air is hot, your body works harder to cool down. This uses up water and energy, and in hot or humid weather sweat doesn’t evaporate as well, so cooling becomes harder. Plan ahead: in hotter cities pick routes with shaded streets, indoor stops, or café breaks to help you stay comfortable. Wearing loose, breathable clothing, a hat and sunscreen can reduce heat exposure and sunburn risk.  

Drink water throughout the day, even before you feel thirsty

Thirst is often a late sign of fluid loss, so regular drinking is better than waiting until you feel thirsty. Water makes up around 60% of adult human body weight, and when we get hot, blood flow to the skin increases. Sweating helps release this heat but also increases fluid loss and in hot weather, fluid losses from sweating can accumulate quickly - especially during prolonged sightseeing or exercise. Hydration needs vary between individuals - they’re influenced by things like body size, activity level, climate, age, pregnancy, and breastfeeding. Children may not notice thirst as quickly, so regular drink breaks and water-rich foods like watermelon can help them rehydrate faster.

Avoid the hottest part of the day

Try to adapt your routine so you can enjoy your holiday time more comfortably. Perhaps plan walking, sightseeing, or exercise for the cooler parts of the day like early morning or evening. Hot weather can reduce concentration, increase fatigue, and make physical activities feel more demanding. During heatwaves, the body works harder to regulate temperature, which can make physical activity more tiring and increase the risk of dehydration or heatstroke. In some parts of Europe, a midday break or afternoon indoors can be a practical way to cope with the heat… siesta anyone?

Dr Nerea Irigoyen in the Department of Pathology studies the mosquito-borne Zika virus and says it’s vital to try and avoid insect bites in places where viruses like this can be a concern. Even in southern European beach spots like Spain, southern France, Italy, and Greece, Aedes mosquitoes (which have distinctive black-and-white striped bodies and legs) may carry viruses like dengue and chikungunya - so it’s important to take some personal protection measures. Here are her simple tips to stay safe, stop the spread of diseases, and make your holiday more enjoyable:

Use a good insect repellent

Make sure you apply an insect repellent with N,N-diethyl-meta-toluamide (DEET) on any exposed skin. Remember to reapply regularly, especially after swimming or sweating. For clothing, consider using permethrin-based treatments which help keep mosquitoes away and stay effective even after several washes. 

Wear light-coloured, loose-fitting clothing that covers as much skin as possible, since mosquitoes are more attracted to darker colours and can bite through tight fabrics. Be especially careful during early mornings and late afternoons when Aedes mosquitoes are most active.

Use physical barriers

Stay in accommodation with window and door screens, and keep these closed to stop mosquitoes getting in. If air conditioning is not available consider using mosquito nets, ideally insecticide-treated ones, especially during rest periods or overnight. Although Aedes mosquitoes tend to bite mainly during the day, these nets provide an extra barrier of protection. Additionally, use fans indoors, as airflow can disrupt mosquito flight.

Remove or avoid mosquito breeding sites

This is a key step that’s often missed. Since Aedes mosquitoes can lay their eggs in tiny pools of standing water, it’s really helpful to regularly empty, clean, or cover containers like buckets, flowerpots, tyres, and water tanks. Make sure water doesn’t accumulate on outdoor items, including beach gear or discarded containers. Natural environments like rivers, ponds, and lakes with standing water are places where mosquitoes like to breed. So it’s best to avoid these areas - especially shaded, damp spots with lots of plants or still water - since they tend to have more mosquitoes.

Every year millions of people worldwide get gastroenteritis from foodborne bugs that can cause unpleasant symptoms like stomach cramps, fever, and diarrhoea. In some cases, they can lead to post-infection complications that leave you feeling unwell for weeks or months after your holiday.

Dr Andrew Grant in the Department of Veterinary Medicine studies three major pathogens that cause gastroenteritis: Escherichia coli (E. coli) - which can be spread through contaminated water and undercooked meat, Salmonella - which can be spread via raw or undercooked meat, poultry and unpasteurised products, and Campylobacter - which is associated with contaminated poultry (through undercooking or cross-contamination). He’s investigating how these bugs survive and thrive in the food chain, and developing strategies to prevent or reduce their spread. Here are his top tips to minimise your risk of getting food poisoning while on holiday this summer (and at all other times):

Wash your hands thoroughly

Always wash your hands with soap and warm water before preparing or eating food, and immediately after handling raw meat. Carry an alcohol-based hand sanitiser for when you’re away from a sink.

Cook meat completely

Ensure all meats - like chicken, pork, sausages and burgers - are cooked until piping hot. There should be no pink meat, and juices should run clear. If the option is available, pre-cook meat in an oven and finish it on the barbecue. If you bite into something raw, throw it away or put it back on the barbecue.

Never leave food out in the sun

Bacteria can multiply rapidly in warm environments. Store picnic items in cool bags with ice packs. Eat freshly cooked food immediately and never eat meat that has been sitting in the sun for hours. And be careful of buffets: if you’re at a hotel or resort, avoid eating buffet-style items that have been left uncovered or at room temperature for extended periods.

By following this simple but important advice, you can give yourself the best chance of staying healthy for a great holiday this summer!