Your Holiday Health Kit: What a GP Would Pack

Don’t tell anyone, but I’ve been a GP for over 35 years. During that time, I’ve lost count of people who have asked me “What would you do if it were you?” I’ve had my share of holidays in that time and I know all too well that you don’t usually think about your health kit until something goes wrong.

If you packed like a GP, your travel bag wouldn’t be stuffed with unnecessary items: but it would be comprehensive and designed to cover the health issues you were most likely to encounter. It would be composed of simple, effective ways to deal with them quickly so you can get back to enjoying your trip.

Before you go, it’s essential to have any travel vaccinations you need. But equally important is building a holiday health kit to take with you - one that works whether you’re heading to a beach resort, navigating a busy city, or enduring a long-haul journey.

Start with the essentials: your personal medications

Before anything else, you pack what you already rely on. If you take prescription medications, these come first—always in your hand luggage, never in checked bags. Flights get delayed, luggage gets lost, and your health shouldn’t depend on baggage handling systems.

You bring enough for the entire trip, plus extra in case of delays. Ideally, you keep them in original packaging with clear labels. If you’re travelling across time zones, you think ahead about dosing schedules—especially for medications that need to be taken at consistent intervals.

If you use inhalers, insulin, or emergency treatments like an adrenaline auto-injector, you double-check expiry dates and pack spares. A GP wouldn’t assume access abroad—they’d plan as if you’ll need to be self-sufficient.

You would also be prepared for every eventuality – including varying regulations for medications in different countries. For more top tips on taking medication abroad, head to my blog on travelling with medication.

Pain relief and fever control

You don’t wait to see if you’ll need it—you almost certainly will.

A small supply of standard painkillers covers a surprising range of issues: headaches, muscle soreness, fever, minor injuries, even dental pain. Choose one or two familiar options rather than packing everything. You already know how your body responds to them and whether you can tolerate them without side effects - that matters more than variety.

This becomes especially important on long-haul flights, where dehydration, poor sleep, and cabin pressure can trigger headaches or general discomfort. Having relief within reach can make the difference between a miserable journey and a manageable one.

Gut essentials: expect the unexpected

Travel and digestion rarely get along perfectly. New foods, different hygiene standards, irregular eating times - it’s a recipe for disruption.

You pack for both ends of the spectrum:

• Something to manage diarrhoea (for symptom control when needed)
• Oral rehydration salts to prevent dehydration
• A mild laxative or stool softener for constipation, which is common during travel

As a GP, I stress hydration above all. Diarrhoea itself is often self-limiting, but dehydration is what causes real problems. Rehydration salts are lightweight, cheap, and far more effective than plain water when you’re unwell.

If you’re travelling somewhere with a higher risk of traveller’s diarrhoea, you might also carry standby medication—but only if you’ve been properly advised on when and how to use it. For more top tips head to my blog on avoiding travellers' tummy.

Skin care and minor injury kit

You don’t need a full first aid box, but you do need the basics.

Think about what actually happens on holiday: you walk more, wear different shoes, spend more time outdoors. That leads to blisters, cuts, sunburn, and insect bites.

You should consider including:

• Plasters (including blister plasters)
• Antiseptic wipes or cream
• Small bandages (cotton and crepe)
• Hydrocortisone cream for bites or mild rashes
• After-sun or soothing lotion
• Antihistamine tablets for stings and minor allergic reactions
• Antifungal cream (for example, clotrimazole) 15 g tube
• Thermometer (or 'FeverScan')
• Tweezers (pointed-end)
• Scissors
• Safety pins
• Gauze squares
• Sterile non-stick dressings

Blisters alone can derail a trip if ignored. A GP would tell you: treat early, not later. The moment you feel friction, you act.

Sun protection: more than just sunscreen

If you’re heading anywhere sunny (even if it doesn’t seem tropical) you need proper sun protection.

That means a high-SPF sunscreen, but also a broader approach:

• Lip balm with SPF, to reduce the risk of cold sores emerging
• Sunglasses with UV protection – excess sun can increase your risk of cataracts and macular degeneration, the commonest cause of sight loss among older people
• A hat to guard against heat stroke, sunburn and skin cancer (especially if your crowning glory isn’t what it was and the delicate skin of your scalp is exposed).

Sunburn isn’t just uncomfortable—it can lead to dehydration, heat exhaustion, and long-term skin damage. You apply sunscreen before you feel the sun, not after. And you reapply more often than you think, especially after swimming or sweating.

Insect protection

If your destination includes mosquitoes or other biting insects, this becomes essential rather than optional.

You pack an effective insect repellent and use it consistently, particularly in the evening. If you’re in an area where malaria is a risk, a DEET-containing option is best. In some regions, this isn’t just about comfort—it’s about reducing the risk of insect-borne diseases.

Mosquitoes and other biting insects tend to be most active in the evenings and at night – so cover up arms and legs, always use a mosquito net if it’s supplied and use a knock-down spray in your room before bed.

Don’t forget that avoiding mosquito bites is only one arm of a malaria-avoidance strategy. Always check if the area you’re visiting carries a risk of malaria and speak to your pharmacist about antimalarial options at least 4 weeks before you travel.

For more tips, check out my guide to managing bites and stings.

Motion sickness and travel comfort

Even if you don’t usually get motion sickness, travel can surprise you—boats, winding roads, turbulence.

A small supply of motion sickness tablets or bands can be a trip-saver – see our blog on seasickness for more details. They’re especially useful if your itinerary includes ferries, mountain drives, or small aircraft.

On long-haul journeys, you also think about circulation and comfort. Compression socks, a refillable water bottle, and simple items like an eye mask or neck support can reduce fatigue and help you arrive in better shape.

Allergies and respiratory care

If you have allergies, you already know how quickly symptoms can escalate in a new environment. Different plants, pollution levels, or hotel conditions can trigger reactions.

You bring antihistamines you trust, and if you have asthma or other respiratory conditions, you ensure your inhalers are easily accessible—not buried in your bag. See our blog on travelling with asthma for more top tips.

Even if you don’t have known allergies, a basic antihistamine can be useful for unexpected reactions to bites, foods, or environmental triggers.

Health documents and insurance

A GP wouldn’t just think about treatment—they’d think about access to care if needed.

You’ll need:

• Travel insurance details
• A summary of your medical conditions and medications
• Emergency contact information

You might not need them, but if something goes wrong, having clear information speeds up care and reduces stress. Even if you’re travelling to an area covered by the GHIC (previously EHIC), you still need adequate travel insurance – GHIC/EHIC cover provides urgent medical care at the same cost as locals pay.

But that isn’t always free, and it doesn’t cover every eventuality. Having insurance from a specialist insurer such as Medical Travel Compared means you’ll have peace of mind, knowing that every emergency is taken care of.

Adapting your kit to your trip

Not all holidays are the same, and your kit should reflect that.

Beach holidays

Here, your focus shifts toward sun and water exposure.

You prioritise:

• High-SPF sunscreen and after-sun care
• Hydration support (especially if alcohol and heat are involved)
• Treatment for sunburn and heat rash
• Protection against insect bites in coastal or tropical areas

Footwear changes—flip-flops and sandals—mean a higher risk of cuts and blisters, so your basic first aid becomes even more important.

City breaks

City travel often means long days on your feet, crowded environments, and irregular meals.

You’re more likely to need:

• Blister prevention and treatment
• Pain relief for sore muscles
• Hand sanitiser and basic hygiene items
• Digestive support for eating out frequently (indigestion medicine, laxatives, diarrhoea medication)

You’re less likely to need heavy-duty medical supplies, but more likely to benefit from things that keep you comfortable and mobile.

Long-haul and multi-stop trips

These trips demand the most preparation. While you’re there, you may well need to use precautions to avoid traveller’s diarrhoea, especially if you’re in remote locations or countries where water hygiene can’t be relied upon. Head to my advice on avoiding traveller’s diarrhoea for more information.

You also think about:

• Jet lag and sleep disruption
• Hydration over extended travel periods
• Managing medications across time zones
• Increased exposure to different environments and risks
• Medications for high altitudes, if appropriate

Your kit becomes slightly more comprehensive, but still focused. The goal isn’t to prepare for every possible scenario—it’s to cover the most likely ones effectively.

What you don’t need

Packing like a GP also means knowing what to leave behind.

You don’t need:

• Large quantities of everything “just in case”
• Complex medical equipment unless you specifically require it
• Medications you’ve never used before that cover conditions you’re not more likely to encounter on holiday

Overpacking your health kit can make it harder to find what you actually need. Keep it simple, familiar, and purposeful.

The mindset that makes the difference

The real value of a GP-style health kit isn’t the items—it’s the thinking behind it.

You’re not expecting things to go wrong, but you’re recognising that travel puts your body in unfamiliar situations. Different climates, routines, and exposures all add up.

As a GP, my mantra is always ‘prevention is better than cure’. But if medical issues do arise, early action is the next best thing. By preparing in advance, you reduce small problems before they become big ones. A treated blister doesn’t become a missed excursion. Early rehydration prevents a day lost to illness. A simple painkiller turns a rough flight into a manageable one.