Travel Health Checklist for Pakistan

• Visit a travel health clinic for vaccinations
• Get prescriptions for malaria prophylaxis (if visiting lowland areas)
• Get prescription for Diamox (acetazolamide) if visiting high altitude
• Arrange travel insurance with medical evacuation cover
• Get a dental check-up (dental care limited in remote areas)
• Stock up on prescription medications (bring extra supplies)
• Get a doctor's letter for prescription medications (especially controlled substances)
• Check your blood group and carry a card with this information

Water

• Never drink tap water — even in major cities
• Buy sealed bottled water (Nestlé Pure Life, Aquafina, and local brands widely available, PKR 40-80)
• Carry water purification tablets or a filtered water bottle for mountain treks
• Avoid ice in drinks unless at reputable restaurants/hotels
• Use bottled water for brushing teeth

Food

• Eat freshly cooked, hot food — Pakistan's cooked street food is generally safe at busy stalls
• Avoid raw salads and unpeeled fruit from street vendors
• Choose stalls with high turnover — food is fresher
• Wash hands before eating or use hand sanitiser
• Dairy products: stick to pasteurised/UHT milk and packaged yoghurt

A real risk in northern Pakistan where many destinations exceed 2,500m:

Prevention

• Ascend gradually — no more than 300-500m per day above 3,000m
• Stay hydrated (3-4 litres of water per day at altitude)
• Avoid alcohol and sleeping pills
• Consider Diamox (125-250mg twice daily) starting 1 day before ascent
• Descend immediately if symptoms worsen (severe headache, confusion, breathlessness at rest)

Sun & Heat Protection

• UV radiation is intense at altitude — wear SPF 50+ sunscreen and reapply every 2 hours
• Wear a wide-brimmed hat and UV-protective sunglasses
• In summer plains (40-45°C): stay hydrated, avoid midday sun (12-3pm), wear loose cotton clothing
• Lip balm with SPF is essential at altitude (snow/glacier glare causes severe sunburn)
• Heat stroke risk in Sindh and Punjab summer — recognise symptoms (confusion, hot dry skin, rapid pulse)