Health and Hydration

Health and Hydration in Egypt

Egypt’s stunning landscapes and ancient wonders are unforgettable, but the climate, especially in the hotter months, can be tough on your body. From staying hydrated under the hot sun to avoiding any potential stomach upsets, staying healthy during your trip is essential. Here’s everything you need to know about keeping fit and hydrated while exploring Egypt.

1. Staying Hydrated in the Heat

Egypt’s dry, often blistering heat—especially in places like Luxor, Aswan, and the Western Desert—can quickly dehydrate you. Whether you’re trekking through ancient temples or cruising the Nile, staying hydrated is key to avoiding heat exhaustion and keeping your energy up.

Drink bottled water: Tap water in Egypt is generally not safe for drinking, especially for travelers unaccustomed to the local water. Stick to bottled water, which is widely available and inexpensive. You can buy it from grocery stores, hotels, and street vendors.

Pro Tip: Always check that the bottle’s seal is intact before purchasing. You can also bring a reusable water bottle with a built-in filter for eco-friendly hydration on the go.

Electrolytes are your friend: When you’re sweating a lot under the Egyptian sun, it’s not just water you’re losing—your body also loses important electrolytes. Bring along electrolyte tablets or sachets to add to your water, especially if you’re spending long hours outside.

Pro Tip: You can find rehydration salts or similar products in local pharmacies if you feel you’re getting dehydrated.

How much to drink: Aim to drink at least 2-3 liters of water a day while in Egypt, especially during outdoor excursions or long walks through sites like the Pyramids or Valley of the Kings.

Pro Tip: Carry a bottle of water with you at all times. You’ll likely find that you drink more than you would normally, especially during Egypt’s hotter months.

2. Avoiding “Pharaoh’s Revenge” (Traveler’s Diarrhea)

Egypt is famous for its food, but the change in diet and local bacteria can sometimes cause stomach upsets for travelers—familiarly known as “Pharaoh’s Revenge”. Don’t let it ruin your trip! Here’s how to avoid it and what to do if you get it.

Be mindful of food: Street food is tempting, but make sure the food you eat is freshly cooked and served hot. Avoid raw vegetables, unpeeled fruits, or anything that looks like it’s been sitting out for a while. Stick to reputable restaurants and avoid any street food that looks questionable.

Pro Tip: When in doubt, choose foods that have been cooked thoroughly, like grilled meats or stews, and avoid anything that’s served cold unless you’re sure of its source.

Eat where locals eat: One of the best indicators of a good place to eat is where the locals go. Busy spots tend to have a faster turnover, which means fresher food.

Pro Tip: If you want to try something like koshari (a popular Egyptian dish made of rice, pasta, lentils, and chickpeas), head to a well-known restaurant rather than a street vendor.

Water and ice: As mentioned, avoid tap water, and that includes ice cubes in drinks. It’s best to ask for drinks without ice unless you’re at a high-end hotel or restaurant that uses filtered water.

Pro Tip: Pack some anti-diarrheal medication like Imodium and rehydration salts just in case. If you do end up with an upset stomach, stay hydrated with oral rehydration salts and stick to light, bland foods like bread or rice until you feel better.

3. Food Safety

Egyptian cuisine is delicious, and trying local dishes is one of the best parts of your trip. However, food hygiene standards can vary, especially in smaller eateries or street food stalls.

Where to eat: In major cities like Cairo or Alexandria, you’ll find plenty of restaurants that are used to catering to tourists and uphold higher hygiene standards. However, in more rural areas, food safety can be a bit more hit or miss.

Pro Tip: If you’re sensitive to new foods or want to be extra cautious, stick to busy restaurants with a lot of local foot traffic. They tend to turn over food quickly, ensuring freshness.

What to avoid: Be cautious with unpeeled fruits (as they may have been washed in tap water) and salads that may not be washed thoroughly. It’s better to opt for cooked vegetables or peel fruit yourself, like bananas or oranges.

Pro Tip: Egyptian bread (known as “aish”) is served fresh and often with dips like hummus—it’s usually a safe bet, and you’ll find it served at almost every meal.

4. Sun Safety

Egypt’s sunshine is relentless, especially in places like Luxor and Aswan, where temperatures can climb to over 40°C (104°F) in the summer. Protecting yourself from the sun is a must, especially when you’re out exploring during the day.

Sunscreen: Always wear sunscreen with a high SPF, especially if you’re going to be outside for long periods. Even during cooler months, the sun can be harsh.

Pro Tip: Pack your own sunscreen from home, as high-quality sunscreen can be expensive and hard to find in Egypt. Reapply throughout the day, especially if you’re sweating or wiping your face.

Cover up: Wear loose, lightweight clothing that covers your skin to avoid direct sun exposure. A wide-brimmed hat or cap is essential for protecting your face and neck, and sunglasses are a must to protect your eyes from the bright glare.

Pro Tip: You can find stylish local headscarves in markets if you want to blend sun protection with a bit of Egyptian flair.

Take breaks: The midday sun can be especially intense, so plan to do most of your outdoor activities in the early morning or late afternoon. Take shade breaks whenever possible, and don’t be afraid to retreat indoors during the hottest part of the day.

5. Mosquito Protection

While Egypt is not a high-risk country for mosquito-borne diseases like malaria, mosquitoes can still be a nuisance, especially near the Nile River and in rural areas.

Mosquito repellent: Pack some insect repellent with DEET or picaridin to keep mosquitoes at bay, especially in the evenings. You’ll want to apply it before heading out for sunset felucca rides or evening walks along the Nile.

Pro Tip: If you forget to bring repellent, you can buy local brands at pharmacies, but it’s always best to bring your own preferred brand from home.

Room protection: If you’re staying in a hotel or guesthouse near the Nile, ask if they provide mosquito nets or keep the windows closed at night. In many places, air conditioning is available, which helps keep mosquitoes out.

Pro Tip: Bringing a portable mosquito repellent device can be useful if you plan to spend time outdoors in the evening.

6. Pharmacies and Medical Help

If you do fall ill or need medication during your trip, Egyptian pharmacies are generally well-stocked with a wide range of over-the-counter remedies. You can find pharmacies in most cities and towns, and pharmacists often speak enough English to help you find what you need.

Pharmacy tips: Look for a green cross or “Pharmacy” sign, and don’t hesitate to ask the pharmacist for advice. If you need anything more serious, pharmacists can usually direct you to the nearest clinic or hospital.

Pro Tip: Keep a small travel first-aid kit with basics like band-aids, pain relievers, antiseptic wipes, and any prescription medications you might need.

In Summary

Egypt’s heat and new cuisine can pose a few health challenges, but with a bit of preparation, you’ll stay happy and healthy throughout your trip. Drink plenty of water, protect yourself from the sun, and be mindful of where and what you eat. With these simple precautions, you’ll have the energy to fully enjoy everything Egypt has to offer, from the bustling streets of Cairo to the tranquil beauty of the Nile!