Travel is one of life’s great pleasures—exploring new places, experiencing different cultures, and indulging in delicious food. But holidays don’t always go exactly as planned. Sometimes, illness strikes, leaving you feeling miserable just when you’re supposed to be having fun. It could be a sore throat after too much time in air-conditioned rooms, an upset stomach from an adventurous meal, or sunburn that leaves you wishing you’d stayed in the shade.

If you’re visiting Spain and find yourself unwell, don’t worry. Spain’s healthcare system is excellent, and with a little preparation and practical advice, you can treat most minor illnesses quickly and get back to enjoying your trip.
Here's some advice on common travel illnesses
Dealing with Food Poisoning on Holiday
Food poisoning is one of the most common health complaints travellers face, and it can happen anywhere—even in places where food quality is generally very high, like Spain. It might come from trying unfamiliar dishes, drinking unfiltered water in rural areas, or simply eating food that didn’t agree with you. Symptoms usually include nausea, vomiting, diarrhoea, stomach cramps, and occasionally fever.
The first thing to do if you think you’ve eaten something bad is to rest and hydrate. Your body needs time to recover, and staying hydrated is vital when you’re losing fluids through vomiting or diarrhoea. Oral rehydration salts—easily available at any Spanish pharmacy—are ideal for replacing lost electrolytes. If you don’t have any on hand, sip bottled water, herbal teas, or diluted fruit juice in small amounts.
For the first 12 to 24 hours, it’s best to avoid solid foods and focus on fluids. Once you’re able to eat again, stick to a bland, low-fat diet: think plain rice, toast, bananas, and applesauce. Avoid spicy, fatty, or heavy foods, as well as alcohol and caffeine, until you’re fully recovered.
If your symptoms persist for more than two days, or you feel extremely weak, dizzy, or dehydrated, you’ll need to seek medical help. Spanish pharmacies (farmacias) are your first port of call. The pharmacists here are knowledgeable and can often recommend effective over-the-counter medications. However, if your condition worsens, visiting a doctor is essential. TheHolidayDoctor.com have English-speaking doctors who are registered in Spain and can give you specific advice, and medication if appropriate.
Coping with Colds and Sore Throats
There’s something ironic about catching a cold in a warm, sunny place like Spain, but it happens more often than you’d think. Long flights, changes in climate, and overly enthusiastic air-conditioning can all leave your immune system struggling to keep up.
A sore throat or runny nose can feel particularly unfair when you’re supposed to be sightseeing or lounging by the pool. Thankfully, colds tend to be mild, and with a bit of care, you’ll be back on your feet in no time.
The key to recovering from a cold is simple: rest and fluids. Take time to slow down—sit on a quiet terrace with a herbal tea or enjoy a gentle stroll instead of tackling a jam-packed itinerary. Staying hydrated helps your body fight off the virus, so drink plenty of water, fresh juices, and warm liquids like chamomile tea.
Pharmacies in Spain are extremely helpful when it comes to colds and other minor ailments. Ask for pain relievers like paracetamol or ibuprofen to help with any fever or body aches. Decongestant sprays or throat lozenges can also provide relief, and many pharmacists will speak English, particularly in tourist areas. Or visit TheHolidayDoctor.com to see a friendly and professional English speaking doctor without leaving your hotel.
If your symptoms worsen, such as a high fever, persistent cough, or difficulty breathing, don’t wait to seek medical advice, call 112.
Managing Sunburn and Heat Exhaustion
Spain’s beautiful weather is one of its greatest draws, but it can quickly become a problem if you’re not careful. A full day under the Mediterranean sun can leave you with painful sunburn, dehydration, or even heat exhaustion. It’s easy to underestimate the intensity of the sun, especially when there’s a cool sea breeze masking the heat.
If you notice your skin turning pink, act quickly, get out of the sun and apply cool water to your skin. Apply aloe vera gel or a moisturising lotion to soothe the skin and avoid products that contain alcohol, as they can make things worse. Sunburn draws moisture away from your body, so drink plenty of water to stay hydrated and help your skin recover. See a pharmacist or a doctor for specific advice.
Remember never to use any oil-based products or cosmetics on burnt skin.
For heat exhaustion, the symptoms can be more concerning: dizziness, a pounding headache, nausea, or fatigue. If this happens, find shade immediately, sip cool water, and rest. Avoid sudden movements or physical exertion until you feel better. Severe cases, such as heatstroke, require urgent medical attention, so don’t hesitate to visit the nearest hospital if symptoms worsen. In Spain emergency departments are known as "urgencias".
Prevention, of course, is always better than cure. Apply a high-factor sunscreen (SPF 30 or above) regularly, wear a wide-brimmed hat, and take breaks in the shade during the hottest part of the day.
Traveller’s Tummy and Stomach Upsets
An upset stomach can put a damper on your holiday, but it’s a common issue for travellers adjusting to new cuisines and routines. Sometimes it’s caused by unfamiliar food, too much rich fare, or the simple stress of travel. Other times, it’s a reaction to changes in water or eating habits.
If you’re feeling bloated, nauseous, or experiencing diarrhoea, don’t panic. Most stomach issues resolve on their own with rest and hydration. Stick to plain, easy-to-digest foods like boiled rice, plain pasta, or dry crackers. Avoid raw vegetables, dairy, and heavy meals until your stomach settles.
In Spain, pharmacies are an excellent resource for stomach remedies. Pharmacists can recommend rehydration salts to help you recover faster. If symptoms linger for more than 24 hours, see a doctor online at www.theholidaydoctor.com. If you experience severe cramping, vomiting, or fever, it is wise to see a doctor in person.
Remember never to use anti-diarrhoea medication if you have stomach pain or diarrhoea due to food poisoning.
A Final Note on Staying Healthy
Illness doesn’t have to ruin your trip. The key to handling it is preparation and knowing where to turn for help. Spain’s pharmacies are incredibly efficient for minor ailments, offering expert advice and over-the-counter remedies. For more serious issues, private clinics and video consultations with English-speaking doctors can give you peace of mind without the stress of long waits or language barriers.
While you can’t always avoid falling ill, small steps like staying hydrated, protecting yourself from the sun, and listening to your body can make all the difference. Most importantly, don’t ignore symptoms that persist or worsen—seeking help early will get you back to enjoying your Spanish holiday sooner.
With a little care and the right approach, even the occasional hiccup won’t spoil your trip to Spain. After all, there’s no better medicine than rest, sunshine, and a clear plan for when things don’t go as expected.
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