Staying Healthy in Egypt: Water, Food, and Sun

Nobody wants their dream Red Sea holiday derailed by a dodgy stomach or a brutal sunburn. The reassuring news is that staying healthy in Egypt mostly comes down to a few simple, sensible habits — around water, food, and especially the fierce sun. Get these right and you'll likely sail through your trip feeling great. Here's a practical guide.

The short answer: drink bottled or filtered water, be sensible with food, and above all protect yourself from the sun and stay hydrated. Most health issues are minor and preventable with common-sense precautions.

Water: stick to bottled or filtered

The most common traveller complaint is an upset stomach, often linked to water. To avoid it:

• Drink bottled or filtered water, not tap water, and check bottle seals.
• Use bottled/filtered water for brushing teeth if you're being cautious.
• Avoid ice in places where you're unsure of the water source (reputable hotels and restaurants are usually fine).
• Stay well hydrated — drink plenty (of safe water), as the heat dehydrates you quickly.

Sticking to bottled or filtered water is the single biggest step to avoiding stomach trouble.

Food: be sensibly cautious

Egyptian food is delicious, and most travellers eat well without issue — just apply sensible caution:

• Eat at reputable, busy places — high turnover means fresher food.
• Choose freshly cooked, hot food over things left sitting out.
• Be a bit cautious with raw items (salads washed in tap water, unpeeled fruit) early in your trip, especially at less established places.
• Peel fruit yourself where possible.
• Ease in — give your stomach time to adjust rather than diving into everything at once.
• Enjoy the food — this is about sensible caution, not fear; resort and good restaurant food is generally fine.

If you do get a stomach upset

Traveller's tummy is common and usually passes in a day or two. Be prepared:

• Rest and stay hydrated — drink plenty of safe fluids.
• Use rehydration salts to replace lost fluids and minerals.
• Carry remedies (anti-diarrhoeals, etc.) you trust, and basic medication.
• Eat plain, simple food as you recover.
• Seek medical help if it's severe, prolonged, or accompanied by worrying symptoms.

Sun: the biggest real risk

The Red Sea sun is fierce, and sunburn, heat exhaustion, and dehydration are genuinely common — arguably the most likely things to spoil your trip:

• Use high-SPF reef-safe sunscreen and reapply often, especially after swimming.
• Wear a hat, sunglasses, and a rash guard (vital while snorkelling — backs get badly burned).
• Seek shade, especially in the midday hours.
• Stay hydrated — drink lots of water throughout the day.
• Watch for heat exhaustion (dizziness, nausea, headache) — rest, cool down, and rehydrate.
• Be extra careful on the water, where reflected sun is even stronger and the cool breeze hides how much you're burning.

The sea and breeze can mask how much sun you're getting, so be diligent even when you feel comfortable.

Other health basics

• Travel insurance — get good cover (including diving cover if relevant) for peace of mind.
• Medications — bring your own supply of any you need, plus a basic kit.
• Mosquitoes/insects — repellent is useful in places.
• Vaccinations/health advice — check official travel-health guidance for Egypt before you go.
• Hand hygiene — sanitiser helps.
• Activity safety — for diving and watersports, follow safety guidance and choose reputable operators.

Practical tips

Drink bottled/filtered water and stay hydrated. Be sensibly cautious with food, favouring fresh and busy places. Carry rehydration salts and remedies for stomach upsets. Above all, protect against the sun — sunscreen, hat, rash guard, shade, and hydration — as it's the biggest real risk. Get travel insurance and check health advice before travelling. And don't be anxious — most trips pass with no more than the odd minor niggle.

Staying healthy on the Red Sea is mostly common sense: safe water, sensible food, and serious respect for the sun. Follow these simple habits, come prepared with a few remedies, and you'll spend your trip feeling great — free to enjoy the reefs, the desert, and the sunshine without a worry.

Getting trip-ready? Plan your Red Sea adventure on packnplan, and head off prepared to stay healthy and make the most of every day.