Staying healthy on a 10-day Sri Lanka itinerary

Heat is the most common health problem on a 10-day Sri Lanka itinerary, particularly in the Cultural Triangle on days 2 and 3 and around Yala on day 7. Sigiriya's summit, Polonnaruwa's ruins and the open safari jeeps all expose you to strong sun with little shade.

The route's rhythm, active early, resting at midday, is the best defence. Drink two to three litres of water a day in the dry zone, add rehydration salts after long, sweaty mornings, and use high-factor sunscreen, a hat and sunglasses even in the cooler hills.

Mild stomach upsets are the second most common issue on a Sri Lanka trip. Drink bottled or filtered water, which many hotels provide, and be cautious with ice and raw salads at very basic places. Freshly cooked, hot food from busy restaurants is usually safe.

Carry a basic kit with rehydration salts and anti-diarrhoea tablets, and rest for a day if needed; on the 10-day route, the Ella day or the Mirissa day are the easiest to slow down.

Dengue fever is present in Sri Lanka, and the mosquitoes that spread it bite during the day as well as at dusk. Use insect repellent throughout the day, especially in the Cultural Triangle and on the coast, and wear long, light clothing at dawn and dusk.

Most hotels have screens or nets. Seek medical advice promptly for a high fever during or after the trip, and tell the doctor where you have travelled.

The winding descent from Ella through the Ella Gap to Wellawaya on day 7 is the likeliest road on the route to cause carsickness; sit in the front and look ahead. The whale-watching boat from Mirissa on day 9 can be rough, so take seasickness tablets before boarding.

Legs often complain after Sigiriya's roughly 1,200 steps on day 2 and the Ella walks on day 6. Stretching, a massage and the midday rests help, and nobody should feel obliged to do every climb.

Animals are a small but real consideration on the 10-day route. Monkeys at Dambulla, Sigiriya and Polonnaruwa snatch food and can bite, so keep snacks hidden. Stray dogs are common; avoid touching them, since rabies is present in Sri Lanka, and seek medical care immediately after any bite or scratch.

In the dry zone, wild elephants sometimes cross rural roads at dusk, one more reason to avoid driving after dark. Leeches are possible on wet forest walks, and strong currents occur at some beaches.

Private hospitals in Colombo and Kandy are of a good standard, and most towns on the route have pharmacies and clinics. Remote areas such as Yala are further from major care, which is why travel insurance with medical and evacuation cover is essential.

Speak to a travel health professional several weeks before travel about vaccinations and any personal medical needs, and carry prescription medicines in their original packaging.

Pack sunscreen, repellent, rehydration salts, stomach remedies, seasickness tablets, plasters and your own medicines. Build the route around the heat, drink more water than you think you need, and keep one flexible day for rest.

Lankan Stays & Trails drivers know where the nearest pharmacies and clinics are along the route. The site's health and vaccinations guide covers medical preparation in more detail.