The Holiday Essentials Kit: What to Pack for a Sun Holiday Beyond SPF (2026 Edition)
If you've ever been burnt to a crisp on day one of your holiday, sat out a meal thanks to a dodgy tummy, woken up looking like a mosquito buffet, or spent your first afternoon by the pool drained from the drinks trolley on a long-haul flight - you'll no doubt appreciate the following tried and true recommendations to round off your holiday packing list.
Here is the 2026 edition of what I pack and bring with me to keep my hormones happy and my sanity intact from the beginning to the end of my holidays!
Travel Snacks Worth Packing
Airport food and plane food are generally a recipe for blood sugar crashes, bloating, and feeling worse on arrival than when you set off. A small bag of decent snacks is a must if you’ve kids, intolerances, a sensitive tummy or you enjoy the finer things in life. My go-to picks:
Olives, artichokes and seaweed thins - pre-packed in pouches, salty, satisfying, and full of healthy fats. Easy to eat on a plane without making a mess.
Dried mango or apricots (unsulphured if possible) - a sweet hit without the blood sugar rollercoaster of biscuits or sweets, especially if eaten after dinner or when paired with something protein-rich.
Grass-fed beef jerky - protein-rich, shelf-stable, and keeps you full far longer than crisps. Look for clean ingredients without added sugar, preservatives or seed oils.
Dark chocolate (70%+) - your last opportunity to enjoy good chocolate because foreign chocolate never tastes quite the same.
Seedy crackers - a sturdy alternative to plane bread rolls. Pair with a small pack of nut butter for a more substantial snack.
A handful of these in your hand luggage means you're not relying on whatever the airport newsagent has to offer at midnight
🌞 Smart Sun Protection
The sun protection space keeps improving - as have clean, mineral-based formulas which are kinder to the environment and hormones. These are the ones I'm enjoying at the moment.
Supergoop Glow Screen SPF 40 Hydrating gives a subtle glow rather than a white cast, and works beautifully under makeup or on its own.
De Mamiel Skin Nectar SPF 30 (formerly Exhale Daily Hydrating Nectar) A tinted mineral SPF that doubles as moisturiser - uses zinc oxide and titanium dioxide as physical filters, plus antioxidant-rich raspberry seed oil and quercetin. Smells gorgeous, sinks in beautifully, suits sensitive skin.
Ilia Super Serum Skin Tint SPF 40 A skin tint with proper SPF coverage. Lightweight, evens out skin tone without clogging pores - my go-to when I want a 'no makeup' look but still want to be protected.
SVR Laboratoires SPF 50 Clean ingredients, coral reef-safe, child-friendly. Their oil and water-based sprays absorb properly rather than just sitting on the skin.
Rash guard with UV protection For long pool sessions, sailing days, or beach hours during peak UV. Less reapplying = more time relaxing.
Wide-rimmed, foldable hat (with chin tie) Wind-proof, covers root regrowth, and saves you from a lobster forehead.
Bandana: Soak it in cool water and tie it around your neck for an instant cool-down in really hot climates - game-changing.
🦟 Insect Protection
You can ignore the mosquitoes and hope for the best. Or travel prepared.
Pranarom Mosquito Repellent (spray + roller) A natural DEET alternative that works, doesn't reek of nasty chemicals that are bad news for your skin and hormones, and is easy to apply.
doTERRA TerraShield (spray or oil) Another excellent natural option - a blend of citronella, lemongrass, thyme, cedarwood, geranium and peppermint essential oils in a sesame seed oil base. Smells fresh rather than chemical, and tested at over 90% efficacy for several hours. Worth trying if you've found other natural repellents underwhelming.
Dapis Gel by Boiron A homeopathic gel for after you've been bitten - soothes the itch and reduces swelling without steroids.
Linen long sleeves and trousers Light enough for summer, protective, and glam enough for sunset dinners outdoors.
Garlic tablets They pull double duty as a natural insect deterrent and antibiotic (see gut essentials).
🧴 Skin Saviours
Things I never travel without:
Aloe Vera Gel - soothes burns and bites instantly. Keep it in the fridge for extra cooling.
Tea Tree Oil - antibacterial, brilliant for SOS purposes (and unwanted holiday pimples). Caution: 1 drop only, never on broken skin.
Arni-gel - for any lumps, bumps or bruises.
Ainsworths Homeopathic Travel Kit - 12 remedies and a guide book to cover most of what travel throws at you.
Proshine wipes and body oil - my go-to all-in-one cleanser, exfoliator and moisturiser kit when I'm travelling. Use the wipes on scaly, dry lips, to remove make-up in-flight, exfoliate skin before (re)applying fake tan, or to deodorise on the go. The solid body oil stick (or new shimmer sticks) are perfect for exposed limbs, unruly hair - and sun-parched skin at the end of a beach day. Clean ingredients make for happier hormones, easy to use, and light enough to carry with you wherever you go. (Full disclosure: it's my sister's brand - but even if it wasn’t, I’d still recommend it.)
🤧 Naturopathic SOS Travel Kit
The extras I often contemplate whether to bring or not - until I remember how many times they’ve saved me in the past when we’ve been on the move, and I’ve had to try to overcome language barriers with gestures that don’t always land.
Oscillococcinum by Boiron A homeopathic remedy traditionally used at the first sign of flu-like symptoms. Easy to pack, fits in any bag, and worth having on hand if you feel something brewing - long-haul flights and aircon can leave you wide open to picking things up.
Diaralia by Boiron A homeopathic remedy specifically for diarrhoea and traveller's diarrhoea - including the bloating, gas, and nausea that often come with it. Meltaway tablets, easy for kids and adults that struggle with tablets. Sits perfectly alongside Saccharomyces Boulardii (below) for in-the-moment relief.
NauseaCalm by Boiron For nausea, vomiting, and upset stomach from everyday causes - useful after a dodgy meal or when you’re queasy after a flight. Non-drowsy.
MotionCalm by Boiron Specifically for motion sickness - car, sea, or plane. A must if you're prone to it or travelling with kids who are.
Peppermint essential oil - for tension headaches and digestive discomfort. Add 1 drop to cupped hands and inhale, or dilute with equal parts carrier oil and apply to the back of the neck for headaches, tension or to the tummy for cramping.
😴 Sleep & Sanity Must-Haves
Nothing ruins the first days of holiday faster than arriving exhausted and irritated. These help :
Manta Blackout Sleep Mask The padded, adjustable eye cups give 100% blackout without putting any pressure on your eyelids or lashes - a small detail that makes a huge difference if you're a light sleeper. Worth the splurge.
Sensate I wish I could meditate like a Buddhist monk, but I can't. Sensate is my favourite nervous system tool - choose the music you like in the app and pop on the device for 10 minutes when you're flying, overthinking, or lying awake in a strange bed. It's like a long exhale for your whole body.
🤢 Gut Essentials
Foreign food, unfamiliar water, buffet roulette - travel tummy is a holiday-killer. My emergency kit:
Saccharomyces boulardii A non-pathogenic yeast-based supplement that helps prevent and ease travellers' diarrhoea. Not technically a probiotic, but acts like one - I love it.
Garlic tablets Nature's antibiotic. Great for immunity, gut protection, and as a bonus mosquito deterrent. Start taking this before you leave on hols
Ginger (fresh, tea bags, or essential oil) - a brilliant all-rounder for nausea, queasiness, and sluggish digestion. Pack tea bags for easy use on the go, grab fresh root for a stronger ginger tea (or to chew on a small piece if you're really queasy), or use the essential oil - 1 drop in cupped hands to inhale, or diluted with equal parts carrier oil (like sweet almond) and rubbed on the tummy.
Note: never apply essential oils undiluted to skin, and keep well away from eyes.
📚 Beach Reads That Don't Disappoint
Some books I've discovered, devoured, or been inspired to cook from this year and would happily recommend:
Broken Country by Clare Leslie Hall - fiction, a literary whodunnit set on a Dorset farm. A Reese's Book Club pick that's sold over a million copies - atmospheric, twisty, beautifully written and impossible to put down.
So Thrilled For You by Holly Bourne - about friendship, motherhood, betrayal, and all the messy bits in between. Funny, sharp, and on point.
Murdle Volume 1 - a puzzle book of mini mysteries to solve. Brilliant for dipping in and out by the pool when you don't want to commit to a novel.
The List by Yomi Adegoke - a sharp, smart novel about modern relationships, social media, and reputation. Compulsive reading.
What's Your Dream? by Simon Squibb - perfect for anyone using their holiday to think about what's next.
Let Them by Mel Robbins - the book everyone's been quoting for a reason. Genuinely useful framework for letting go of what isn't yours to control.
Donna Hay (any of her cookbooks) - for culinary inspiration when you get home and are ready to get back into the kitchen. Bright, fresh, achievable food.
Got a recommendation? Drop me a line with your favourites.
✌️ Top Takeaways
Pack the SPF, pop the garlic capsules a month before you go on holiday, and don’t forget to:
Get your sunshine in smart doses (and back to last week's Vitamin D post for the why)
Protect what needs protecting
Look after your gut, skin, sleep, and immune system
The shorter the book, the more likely you'll actually finish it
…because like I said from the top, nothing ruins a holiday faster than a dodgy gut, a burnt nose, or a plague of mossie bites.
Share this post with your pale, insect-prone friends - they'll thank you later.
Frequently Asked Questions
How can I avoid traveller's diarrhoea naturally?
Traveller's diarrhoea affects up to 70% of holidaymakers, so prevention matters. The basics: drink only sealed bottled water (including for brushing teeth), avoid ice unless you've made it yourself, eat freshly cooked hot food rather than buffet items that have been sitting out, and skip raw produce unless you can peel it yourself. On the supplement side, Saccharomyces boulardii taken daily a few days before and during travel has good evidence behind it for prevention. Wash your hands frequently - most cases come from contaminated food or water reaching the mouth.
What should I pack in a midlife travel kit?
Beyond the obvious (passport, sun hat, a good book), a few things become more important as you head into your 40s and beyond: a quality SPF that doesn't clog pores, a sleep mask (sleep gets more fragile in midlife), gut support before and during the trip, electrolytes if you're heading somewhere hot, and a small SOS kit with remedies for nausea, motion sickness, and stomach upsets. Long-haul travel and disrupted sleep also hit harder. An eye mask and wind-down tool like Sensate can make a real difference.
Do natural insect repellents actually work?
Yes - though efficacy varies. Plant-based repellents like Pranarom and doTERRA TerraShield use essential oil blends (citronella, lemongrass, geranium, peppermint) that have been shown to repel mosquitoes for several hours. They typically need more frequent reapplication than synthetic DEET-based products, but they avoid the chemical exposure. Pair them with cover-up clothing for best results.
What's the best way to support gut health on holiday?
Three things make the biggest difference: take Saccharomyces boulardii daily as a preventative (start a few days before you travel and continue throughout), keep ginger tea bags or fresh ginger handy for nausea or delicate tums, and have something specific for the moment things go wrong - a homeopathic remedy like Boiron's Diaralia or a digestive enzyme depending on the issue. Avoid eating food that’s been sitting around in heat for any period of time and stay well hydrated.
How do I avoid feeling wrecked after a long-haul flight?
Hydrate well before, during and after (skip the alcohol - it dehydrates you). Use a quality blackout sleep mask to help you sleep on the plane and reset on arrival. A nervous system tool like Sensate or a guided breathwork app can help you wind down in unfamiliar surroundings. Get outside within 40 minutes of waking and again at sunset from day one of arrival to help reset your circadian rhythm. Boiron's Jet Lag Relief Care Pack is also worth packing for long flights.
If you'd like to discuss personalised support for your gut, skin, energy, or hormone health before your holiday - or to help you reset after - you can book a free call here.
Psst - if you missed last week's post on Vitamin D and sun exposure, head back here for the low down. It's the perfect companion to this one.
