From jetlag to tummy trouble, we show you how to avoid holiday hazards.

Holidays get us away from grey skies and talk of recession. In fact, it's vital we leave reality where it belongs, in the doghouse, when we reach our holiday destination. So the last things we need to spoil our sanctuary are sunburn, jet lag, an upset tummy, or bites and stings. Instead, the only thing on the agenda should be relaxing by the pool and sipping mojitos.

Sunburn and heatstroke

Will you ever forget your first holiday abroad when, burnt to a crisp and unable to move without yelping, you were left confined to bed and staring at the ceiling of a tiny holiday apartment for the guts of a fortnight?

The facts speaks for themselves when it comes to protecting ourselves from sunburn -- the number of skin cancer cases is rising here every year, and Ireland now has among the highest skin cancer rates in Europe.

Meanwhile, two-thirds of Irish people face a higher risk of developing skin cancer because of their fair skin type. And it means one in every eight men and one in every 10 women will develop skin cancer by the age of 74.

Wearing suncream and sheltering when the sun is at its hottest, between 11am and 3pm, protects against melanoma, the most severe form of skin cancer.

Also, when a group of leading dermatologists was recently asked to name the most effective anti-ageing cream on the market, they all said sunblock!

Sunburn may also lead to heatstroke, where the body becomes rapidly over-heated, and cause damage to the brain, liver and kidneys. Drink plenty of water and avoid physical exertion in extremely hot weather.

Jet lag

After long, boring hours on an aircraft, you emerge keen to explore your long-haul destination, only to find yourself struggling with wobbly legs and a groggy brain. However, resetting your body clock is tricky.

Some people use melatonin, the food supplement, which is widely believed to help jet lag in spite of there being no evidence to support this.

The best natural defence against jet lag is to get as much sleep as possible before and during the flight, and to make small adjustments to the new time zone. On reaching your destination, take a walk as the daylight and fresh air can help reset your body clock.

Meanwhile, take naps to stop feeling so fuzzy, yet make sure they do not last for more than 15 to 30 minutes or you risk going into a deep sleep from which it is harder to recover.

Tummy trouble

Delhi belly, or traveller's diarrhoea, can ruin your holiday for obvious reasons. To minimise the risk, drink bottled water, avoid shellfish, avoid ice cream and ice in drinks, wash all salad vegetables in bottled water, and if you're eating hot food, make sure it is piping hot.

As a result of a loss of fluid through diarrhoea, a main complication of tummy trouble is dehydration. Sufferers should drink at least two litres of water per day.

Bites and Stings

Mosquitoes are attracted by carbon dioxide, which is emitted in large quantities by patio heaters, so avoid them.

Citronella candles, containing a lemon-scented plant oil, unfortunately have little effect. Citronella lotion works when applied to the skin but only for about 20 minutes.

Much more effective is insect repellent containing at least 30pc Deet, according to the London School of Hygiene and Tropical Medicine.

There may be other risks from jellyfish, scorpions, snakes and spiders. If you are stung by a jellyfish, the traditional remedy is to pee on the area (or get someone else to do so) because the alkaline urine will neutralise the acid sting.

The safest option with any sting is to have a doctor check it out as soon as possible.

Sex

Ireland has seen a big increase in sexually transmitted infections (STIs) in recent years.

For many in the 18 to 35 generation, holidays and sex are inseparable. A study of holidaymakers in Tenerife, found that half of those aged under 25, and almost a quarter over 25, had sex with someone new while on holiday.

A lack of condom use and the consumption of alcohol increase the risk of becoming infected with an STI while abroad.

- Anna Coogan