Cut-out-and-keep HOLIDAY HEALTH guide.

Insect bites

BEAT IT: Mozzies come out in force at night, so cover exposed skin in the evening and spray insect repellent on bite hotspots - ankles, wrists and armpits.

TREAT IT: Apply a bite cream with antihistamine to soothe itching. An antihistamine pill will also help control any swelling.

PACK IT: Jungle Formula Home & Abroad Insect Repellent Spray, pounds 5.97, and Boots Bite and Sting Relief antihistamine cream, pounds 3.22.

Holiday tummy

BEAT IT: Washing hands frequently avoiding ice, salads and tap water (stick to bottled) will reduce your risk. And always make sure cooked food is hot.

TREAT IT: If "Delhi belly" strikes the effects can be minimised with over-the-counter anti-diarrhoea tablets. Also drink plenty of fluids - use rehydration kits from the pharmacy or try drinking flat cola.

PACK IT: Imodium capsules, pounds 3.29 for 6.

Sunburn

BEAT IT: Slap on the sunscreen - at least seven teaspoons of minimum SPF 15 is needed for maximum protection. Reapply every two hours and after swimming. Keep in the shade between 11am to 3pm and wear a hat.

TREAT IT: Apply soothing aftersun or hydrocortisone cream, to relieve the swelling and sting. Taking an anti-inflammatory painkiller such as ibuprofen will also reduce pain.

PACK IT: Soltan Aftersun gel, pounds 4.62.

Dehydration

BEAT IT: Always take bottled water to the beach, and ensure the kids drink plenty. The easiest way to tell if you are drinking enough is if you're going to the loo often and your urine is pale yellow.

TREAT IT: For mild dehydration take oral rehydration sachets - available over-the-counter in pharmacies - and drink plenty of water. If you feel dizzy and vomit, see a doctor.

PACK IT: Dioralyte Blackcurrant, pounds 2.62 for six sachets.

Prickly heat

BEAT IT: This common condition is triggered by the sun and causes itchy skin bumps. The best way to avoid it is to stay cool and keep skin covered with loose cotton layers.

TREAT IT: Cool baths, airing affected areas and applying calamine lotion or aloe vera products can offer relief. Antihistamine tablets will ease itching.

PACK IT: Boots Calamine & Glycerin cream, pounds 1.46.

Travel sickness

BEAT IT: Encourage kids to focus on objects in the distance and keep the windows down in the car. Some people swear by acupressure bands from the pharmacy.

TREAT IT: Try an over-the-counter remedy or nibble crystallised ginger, which fights nausea.

PACK IT: Kwells Travel Sickness Tablets, pounds 2.57.