You've been planning all year for a holiday in the sun, carefully researching destinations, hotels and activities to ensure your vacation is perfect. But have you put the same thought and preparation into your health and well-being while you're away? Here are some things to consider if you're planning a visit to parts of Mexico or the Caribbean to help reduce the risk of contracting common holiday ailments like sunburn, diarrhea, insect bites -- or worse.

Hepatitis
There are several strains of hepatitis, but the two travellers are particularly susceptible to are hepatitis A and B. Hepatitis A (transmitted oral-fecally through contaminated food or water) can be contracted anywhere, at any time, while hepatitis B (transmitted through bodily fluids) is generally less prevalent.

Vaccinations are available for both strains, and are recommended if planning a Mexican or Caribbean vacation. The hepatitis A vaccination consists of one shot, taken one month to 10 days before your trip. For hepatitis B, the vaccination is a series of three shots spread out over the six months prior to departure. An annual immunization for two consecutive years will give longer-term immunity against hepatitis A; for hepatitis B, one series of vaccinations should suffice.

Malaria
Malaria is a mosquito-borne illness that can cause anemia, nausea, fever, chills, and in severe cases, coma and death. If you're going to be travelling to an area with mosquitoes, be sure to use an effective insect repellent with DEET and buy some inexpensive mosquito netting for your bed. For certain areas of Mexico, your physician may also prescribe malaria pills to take before and during your vacation.

Travellers' diarrhea
One of the most common holiday illnesses is travellers' diarrhea. E.coli is usually the culprit, and symptoms can persist for two to three days. The risk can be reduced by taking regular doses of bismuth subsalicylate, but you should always take standard food and drink precautions, such as avoiding raw vegetables, unpeeled fruit and ice cubes.

"If a resort has a good water purification system, you can probably drink their water and consume ice cubes, but if you are going to a resort without a water purification system, you should avoid anything that doesn't come in a bottle," says Kingston, Ontario physician Armita Rahmani, whose practice includes travel medicine on cruise ships. She also recommends speaking with your doctor before you leave and asking for an antibiotic prescription to take with you, such as ofloxacin or ciprofloxacin. Over the counter lopericmide is also recommended for the symptomatic relief of diarrhea.

Sunburn
It's hard to resist the temptation of a golden tan when travelling to hot spots, but it's easy to over-expose yourself. A waterproof sunblock with at least 30 SPF (sun protection factor) will block the majority of the sun's rays, but if you overdo it, cold compresses applied directly to the sunburn will provide some relief, as will painkillers such as acetaminophen or ibuprofen. As the burnt skin dries out, pure aloe gel can help keep it moist. You should also keep yourself hydrated with plenty of bottled water.

Babies should avoid direct sunlight whenever possible; a hat, sunglasses and liberal applications of 30 SPF sunblock are recommended at all times. Pharmacy manager Kevin Woolley of Main Drug Mart in Toronto suggests a non-waterproof sunblock for babies' faces. "Babies have a tendency to rub their faces, and if waterproof sunblock gets in their eyes, it can be hard to get out." He also advises parents to invest in children's clothing and swimsuits specially designed to filter out UV rays.

Motion sickness
Worried about seasickness during your Caribbean cruise? If you've forgotten to pack anti-nausea medication, fear not -- almost all cruise ship infirmaries carry it. Motion sickness disks worn behind the ears in patches can also combat queasiness, but they can affect different people in different ways. Dr. Rahmani advises you use these products with caution if you haven't used them previously -- what might be effective for one person may not be for another, and may even pose unwanted side-effects. Wrist bands, available over the counter, contain no drugs and provide accu-pressure to anti-nausea points in the wrist, but their efficacy varies from person to person, too.

What to pack
A mistake travellers often make is forgetting to pack enough of their own prescriptions. "I can't tell you how many people come on holiday without a full supply of their own meds," said Dr. Rahmani. She cautions people not to take the availability of pharmacies, prescriptions or physicians for granted when travelling. "Don't assume you'll be able to buy your anti-cholesterol medication over the counter in Mexico. It can be difficult to find your drug at your dose in a foreign port with a different doctor."

"It can be hard to find a drug store when you need one," Kevin Woolley agrees. He recommends travellers pack their own first-aid kit in case of emergencies (see suggested contents below).

Finally, Dr. Rahmani suggests you ensure all your regular vaccinations are up-to-date before you leave, including tetanus and diphtheria. You can also check the Health Canada web site for a Travel Health Clinic near you -- consult them to find out what health precautions are needed for your destination.

Traveller's first-aid checklist
acetaminophen or ibuprofen
aloe gel
anti-biotic cream
anti-diarrhea medication (bismuth subsalicylate)
anti-nausea medication (dimenhydrinate)
band-aids
birth control
eye drops
insect repellent with DEET
mosquito netting
prescription medication
sunblock with 30 SPF

Online resources
Health Canada -- http://www.hc-sc.gc.ca/hl-vs/travel-voyage/index_e.html
Health Canada Travel Health Clinics -- http://www.hc-sc.gc.ca/hl-vs/travel-voyage/clini/index_e.html
Centre for Disease Control and Infection -- http://wwwn.cdc.gov/travel/default.aspx
World Health Organization International Travel and Health -- http://www.who.int/ith/en
International Society of Travel Medicine -- http://istm.org