Water and drinks 

• Drink only bottled water or purified waterin countries where tap water is unsafe. This also applies to brushing your teeth.
• Avoid ice cubesmade from tap water – they are often a source of contamination.
• Be careful with fresh fruit juice and unpeeled raw vegetablesthat have been washed with unsafe water.

Food 

• Eat hot food that should be served hot— steam or heat kills many bacteria.
• Peel fruit yourself("peel it, boil it, cook it, or forget it").
• Be careful with unpasteurised dairy productsand raw meat or fish in countries where the cold chain is unreliable.
• Restaurants with high turnover are often safer(fresh stock) than quiet establishments with food that has been sitting in display cases for a long time.

Rhythm and stress 

Your intestines react to your daily rhythm. Try not to induce complete cuisine shock in the first few days – build up slowly. Sufficient water, not too much alcohol, sufficientsleepand regular meals help to keep your system from getting unnecessarily out of balance.

For mild to moderate diarrhea, these are the basic steps:

• Hydrate — drink plenty of water and preferably ORS (oral rehydration solution). No soda or pure sugar — these can worsen diarrhea. 
• Eat light— rice, bananas, applesauce, toast ("BRAT diet"). No fatty, fried foods, or dairy for the first 24-48 hours.
• Continue using a probiotic product — S. boulardii is often taken along when traveling. 
• Loperamide (Imodium-like) only for short periods and when socially necessary (flights, long bus rides). Not for fever or blood in the stool. 

When is a doctor needed? For high fever (above 38.5°C), blood in the stool, severe dehydration, symptoms lasting longer than 3-4 days, or for children, the elderly, and pregnant women. In some cases, antibiotics are needed — discuss this on-site with a doctor.

With a few targeted preparations, you can support your digestive comfort while traveling. Many travelers start using a probiotic product 1-2 weeks before departure, build up their gut flora through diet, and are sensible with water, food, and rhythm while on the road. If symptoms do occur: hydrate, eat light, and continue using the probiotic product. For severe or prolonged symptoms: do not hesitate to seek medical help.

Disclaimer:This article is for informational purposes only and does not replace medical advice. A dietary supplement is not a substitute for a varied and balanced diet and a healthy lifestyle. If in doubt or using medication: consult a doctor or pharmacist. Do not exceed the recommended daily dosage. Keep out of reach of young children.