Health - Vietnam, Cambodia, Laos and Northern Thailand - page 1073

DRINKING WATER
» Never drink tap water.
» Bottled water is generally safe - check the seal is intact at purchase.
» Boiling water is the most efficient method of purifying it.
» The best chemical purifier is iodine. It should not be used by pregnant women or those people who
suffer with thyroid problems.
» Water filters should filter out viruses. Ensure your filter has a chemical barrier such as iodine and a
small pore size, ie less than four microns.
Food
Eating in restaurants is the biggest risk factor for contracting traveller's diarrhoea. Ways to avoid diarrhoea
include:
» Eat only freshly cooked food, and avoid shellfish and food that has been sitting around in buffets.
» Peel all fruit, cook vegetables and soak salads in iodine water for at least 20 minutes.
» Eat in busy restaurants where there is a high turnover of customers.
Heat
Many parts of the Mekong region are hot and humid throughout the year. For most people it takes at least
two weeks to adapt to the hot climate. Swelling of the feet and ankles is common, as are muscle cramps
caused by excessive sweating. To minimise the adjustment pains, try the following:
» Avoid dehydration and excessive activity in the heat.
» Take it easy when you first arrive.
» Drink rehydration solution or eat salty food.
» Don't eat salt tablets (they only aggravate the gut).
HEAT EXHAUSTION
Dehydration is the main contributor to heat exhaustion. Recovery is usually rapid, but it is common to feel
weak for some days afterwards.
Symptoms include:
» weakness
» headache
» irritability