A travel medicine kit rarely makes it to the top of a packing list. It should.
As a registered pharmacist who has travelled to 70+ countries — most of them solo — I’ve honed my kit down to a compact collection that covers most travel ailments. Here’s exactly what I pack, and why.
Important disclaimer: This is general travel health advice from a qualified pharmacist. It is not a replacement for a one-to-one consultation with your doctor or a travel health clinic, which can tailor advice to your individual medical history.
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Before You Pack
There’s no definitive kit that suits every traveller. Where you’re going, how long for, and your personal health all shape what you need. A flashpacking long weekend in Lisbon calls for far less than a trek through the Himalayan foothills, where doctors and pharmacies are thin on the ground.
If you’re heading to a malarial region, sort antimalarials before you leave. High altitude? Ask your GP about preventive treatment. And the obvious one: include any medicines you take regularly.
With those boxes ticked, here’s my kit.
What’s in My Travel Medicine Kit
Everything fits snugly into a semi-rigid plastic pouch from Muji. All of the following are available over-the-counter in the UK without a prescription.
Paracetamol 500 mg
Paracetamol (acetaminophen if you are American) is your travel workhorse. It knocks out headaches, brings down a temperature and takes the edge off cold and flu symptoms, and – whisper it – deals with hangovers. Don’t leave home without it.
Quick tip: Skip the proprietary cold and flu remedies. They’re expensive cocktails of drugs at sub-therapeutic doses. Paracetamol or ibuprofen will do the same job for a fraction of the price and pack space.
Ibuprofen 200mg
Ibuprofen does everything paracetamol does and also tackles inflammation, making it the better choice for soft-tissue injuries — sprains, strains, and the like. Many women also find it more effective for period pain.
It’s worth packing both. I find paracetamol works better for headaches personally; ibuprofen barely touches them for me.
If you have asthma or a history of stomach ulcers, check with your pharmacist before packing ibuprofen.
Antihistamine tablets
If, like me, you suffer from hay fever or have allergies, these are non-negotiable. They’re also excellent for itching from insect bites and hives.
My kit usually has a strip of acrivastine; good non-drowsy alternatives are loratadine or cetirizine. If you want a sedating option, chlorphenamine (Piriton) is the one to go for.
I’d skip antihistamine creams. They’re less versatile than tablets and can occasionally cause skin sensitisation.
Hydrocortisone Cream 1%
A tube of this earns its place twice over. It’s the go-to for eczema flare-ups (different foods abroad can be a trigger) and equally good at calming the itch of mosquito bites. Apply a thin layer only.
Loperamide 2mg (Imodium)
Think of loperamide (Imodium) as a pharmaceutical cork.
Travellers’ diarrhoea (TD) strikes at the worst moments, and I speak from experience. Clenching your buttocks through a six-hour bus journey is no fun. Loperamide is particularly helpful if you’re dealing with colicky-type cramping.
As there is debate over whether loperamide prolongs TD by retaining the offending bug, my approach is to let things run their course where possible, saving loperamide for when travel plans are at risk.
Codeine and diphenoxylate/atropine (Lomotil) are alternatives to loperamide, but I don’t recommend them as they carry a higher risk of side effects for no great gain, and are prescription-only. Some people take away antibiotics with them to self-treat, – ciprofloxacin, for example – which also require a prescription.
Oral rehydration sachets
When you have diarrhoea or vomiting, replacing fluids and electrolytes is the priority. I always pack a couple of sachets.
If you don’t have any to hand, diluted fruit juice works as a rough substitute. Just make sure whatever water you use to mix them is safe.
Motion sickness tablets
From switchback mountain roads in Madeira to the choppy waters of the Bay of Biscay, I use cinnarizine (Stugeron). It works, though it can cause drowsiness.
Hyoscine hydrobromide (Kwells) is the other popular option (I find it gives me a dry mouth). Sea-Band acupressure wristbands are worth a try if you’d rather avoid tablets altogether.
Antacid
Think Gaviscon, Pepto Bismol or omeprazole/lansoprazole. For those times when you overindulge in delicious food or have a few extra drinks. It’s optional, but I’m always glad I have it.
Travel First Aid Items
Sticking plasters in a few sizes cover cuts, grazes and blisters. Even non-trekkers get blisters.
A crepe bandage is invaluable for securing a dressing or supporting a sprained ankle until you can get it properly seen to.
Sterile gauze squares are among the most useful items in any first aid kit. They clean wounds, apply pressure to bleeding and act as a dressing, held in place with surgical tape.
Antiseptic wipes for cleaning wounds on the go.
Antibacterial cream (like Neosporin or Savlon) to help prevent infection.
Small scissors and tweezers for trimming dressings and extracting splinters. Bear in mind that in some countries, even small scissors are not permitted in hand luggage.
Should You Buy a Ready-Made Kit?
If you’d rather not build from scratch, a compact ready-made kit covers the basics and comes in a neat bag. The downside is that you pay for convenience and can’t tailor it to your needs.
Here are my picks:
- Lifesystems Pocket First Aid Kit: Lightweight (100g) and compact first-aid kit that covers the bases.
- Mini First Aid Kit: A 92-piece first aid kit that packs a punch for its compact size.
- Universal First Aid Kit in Bag: This 100-piece first aid kit is the most comprehensive of the three shown here and weighs in at 380g.
A Few Packing Tips
- Take strips of tablets rather than full bottles, and remove them from their boxes to save space — but keep the instructions if the medicine is unfamiliar.
- Choose tablets over liquids, gels and creams wherever possible.
- You only need enough to get by until you can restock at a local pharmacy.
- Keep all medicines in your hand luggage, not in checked bags.
Final Thought
Think of this kit as a foundation you can add to, based on your trip. Always include any prescribed medicines, and check with your pharmacist if you’re unsure whether anything in this list will interact with medication you already take.
For destination-specific health advice, NHSInform and Travel Health Pro are the most reliable UK resources. CDC TRAVELER’S HEALTH has an extensive collection of resources from the US Centers for Disease Control and Prevention.
And however well-prepared you are medically, none of it replaces good travel insurance. As a solo traveller in my 50s, I use Staysure, which gives me the level of cover I need.
Safe and healthy travels!
About Bridget
Bridget Coleman is a registered pharmacist who has been a passionate traveller for more than 30 years. She has visited 70+ countries, most as a solo traveller.
Articles on this site reflect her first-hand experiences.
To get in touch, email her at hello@theflashpacker.net or follow her on social media.
Great list—thanks!
FYI: if you are traveling to or in India by air, ALL scissors are a no go except in checked bags! That includes those tiny ineffective blunt scissors in mini first aid kits and nail clippers. You WILL be stopped.
And as it happens, they fasten your checked bags shut if you’re flying within India! So you have no knife or scissors, and a sealed bag…
Great tip! Thanks. I’ll add it to the article :)
Admiring the time and energy you put into your blog and detailed information you provide.
This is a great list! Thanks!
Thanks. I’m glad you liked it!
This is a fantastic list! Thanks!