Staying Healthy In Bolivia: Tips For Avoiding Illness

Bolivia is a country with a lot to offer, from its gastronomic capital of Cochabamba to the famous Salt Flats in Uyuni. However, travellers often face health issues when visiting due to the high altitudes of many regions, the local water quality, and the prevalence of certain diseases. Here are some tips to help you stay healthy during your trip to Bolivia.

Firstly, be aware of altitude sickness, which can occur in regions such as La Paz, Uyuni, and Potosi, which are located above 3,000 meters above sea level. Symptoms include dizziness, rapid pulse, and shortness of breath. To prevent altitude sickness, gradually increase your altitude, stay well-hydrated, and listen to your body. If you experience severe symptoms, seek medical treatment.

Secondly, be cautious about the water you drink. Tap water in Bolivia may be contaminated, so it is recommended to stick to sealed bottled water or boiled water. Avoid ice cubes, and be wary of street food vendors who may use unclean water.

Thirdly, practise good food hygiene to reduce the risk of traveller's diarrhoea. Only eat food that has been thoroughly cooked, and wash fruit and vegetables with clean water, even if you plan to peel them. It is also recommended to avoid raw foods and smoothies, as they may have come into contact with pathogens.

Lastly, protect yourself from insect-borne diseases such as malaria, dengue fever, and Zika virus, which are prevalent in certain regions of Bolivia. Use insect repellent, wear light-coloured clothing, and consider taking anti-malaria medication if advised by a medical professional.

By following these tips and staying vigilant, you can help ensure that your trip to Bolivia is enjoyable and healthy!

Avoid tap water, opt for sealed bottled water or boiled water

Drinking water from the tap in Bolivia is not recommended. The water may be contaminated with faecal matter, E. coli, and heavy metals such as arsenic and lead. Even if you don't get ill, the taste may be affected by the presence of these contaminants.

The safest option for drinking water is to buy sealed bottled water. In Bolivia, this comes in large "botellones" or smaller bottles. If you are concerned about the environmental impact of plastic pollution, you can buy a 20-litre returnable jug for 12 Bolivianos, plus a 60 Boliviano deposit.

Another option is to boil your water. Boiling water for at least 3 minutes will kill any bacteria. The Centers for Disease Control and Prevention recommends a "rolling boil" for 3 minutes if you are above 6,500 feet (Cochabamba, for example, is around 8,300 feet above sea level). In places like Santa Cruz and Chapare, which are much closer to sea level, less time may be sufficient. Some recommend boiling water for 10 minutes to be on the safe side.

If you are in a remote area without access to bottled or boiled water, you can use water purification tablets to treat your water.

Wash fruit and vegetables thoroughly before eating

When it comes to eating fruit and vegetables in Bolivia, it's important to take precautions to avoid getting sick. Here are some detailed instructions on how to wash your produce thoroughly:

Firstly, always wash your hands with soap and water before handling any food, especially fresh produce. This simple step can significantly reduce the risk of transferring harmful pathogens to the food you are about to consume.

When washing fruits and vegetables, use clean water. Even if you plan to peel the fruit or vegetable, it's important to wash it first to avoid any contamination during the peeling process. Use a produce brush to scrub firmer fruits and vegetables, such as cucumbers, carrots, and apples. For more delicate produce like berries or leafy greens, gently rub each item between your hands or use a salad spinner specifically designed for washing fruits and vegetables. Ensure you wash them for at least 20 seconds.

For fruits and vegetables with thicker skins, such as cucumbers, melons, and oranges, you can use a produce wash or a mild diluted vinegar solution. Soak the produce in the solution for a few minutes, then rinse it thoroughly with clean water.

For more delicate produce, you can use a clean vegetable wash or a mild salt solution. Soak the produce in the solution for a few minutes, then rinse it thoroughly with clean water.

It is also important to wash fruits and vegetables that are peeled before eating, such as bananas and avocados. Even though you don't consume the peel, bacteria can be transferred from the peel to the fruit or vegetable when cutting or peeling it.

Make sure to dry your produce with a clean cloth or paper towel after washing to further reduce any bacterial contamination.

By following these thorough washing and drying steps, you can significantly reduce the risk of getting sick from consuming fruits and vegetables in Bolivia.

Avoid street food, opt for meals costing 20 bolivianos or more

When it comes to food, it's important to be cautious to avoid getting sick. While street food in Bolivia can be tempting and affordable, it's best to avoid it, especially if the hygiene is questionable. Instead, opt for meals costing 20 Bolivianos or more, as these establishments are more likely to have better access to clean water and sanitation facilities. This is a general guideline to minimise the risk of foodborne illnesses.

Street food in Bolivia often includes hamburgers, choripanes, sandwiches de huevo, tripas, anticuchos, and other delectable options. However, it's essential to be cautious as the vendors might not have access to clean water. They may use the same bucket of tap water to wash everything for hours, and the lack of nearby toilet facilities can also be a concern.

By choosing meals that cost 20 Bolivianos or more, you can reduce the risk of foodborne illnesses. At this price point, you're more likely to find establishments with better hygiene standards and access to clean water. This is not to say that all street food is unsafe, but it's a precaution to take, especially if you're concerned about getting sick.

In addition to avoiding street food, there are other precautions you can take to stay healthy. Start slowly and give your body time to adjust to new bacteria when trying local cuisine. Eat at places with many locals and opt for food that is cooked to order and piping hot. Ensure that meat, like chicken, is cooked thoroughly, and avoid raw vegetables and fruits that may have been washed in contaminated water. Stick to bottled water, and be cautious with drinks that may contain ice.

Following these guidelines will help you enjoy the delicious food Bolivia has to offer while minimising the risk of foodborne illnesses.

Avoid uncooked or undercooked meat

Bolivia is known for its delicious and hearty cuisine, but it's important to take precautions when trying new foods in a different country to avoid getting sick. One important precaution is to avoid eating uncooked or undercooked meat. Here are some tips to avoid consuming uncooked or undercooked meat in Bolivia:

• Stick to Well-Cooked Meat: When ordering meat dishes, opt for those that are boiled, fried, grilled, or barbecued. Avoid rare or medium-rare steaks, and make sure that meat is cooked thoroughly before consuming it.
• Choose Reputable Restaurants: Eat at established restaurants with good reviews and high hygiene standards. This is especially important when ordering meat dishes, as improper handling or inadequate cooking of meat can lead to foodborne illnesses.
• Be Cautious of Street Food: Street food is a popular option in Bolivia, but it's important to be cautious. Look for busy stalls with high turnover, as this reduces the risk of consuming stale food. Avoid meat dishes that have been left sitting out for a long time.
• Opt for Vegetarian Options: While Bolivia is known for its meat dishes, there are also plenty of vegetarian options available. Choosing vegetarian meals eliminates the risk of consuming undercooked meat and can be a safer option, especially at street food stalls or less reputable restaurants.
• Cook Your Own Meat: If you have access to a kitchen, consider cooking your own meals with fresh ingredients. This way, you can ensure that the meat is properly handled and cooked to your desired level of doneness.
• Be Aware of Local Customs: In some regions of Bolivia, such as the Altiplano, traditional dishes may include meats like mutton or llama. Be aware of the types of meat commonly consumed in the area and ask for clarification if you're unsure about the ingredients in a dish.

Remember, by taking these precautions and being mindful of your food choices, you can significantly reduce the risk of getting sick from consuming uncooked or undercooked meat in Bolivia. Enjoy your culinary journey through this fascinating country!

Take probiotics to ward off bad bacteria

Probiotics are live microorganisms that are intended to have health benefits when consumed. They can be found in yogurt and other fermented foods, dietary supplements, and beauty products. Probiotics may help improve immune function, protect against hostile bacteria to prevent infection, and improve digestion and absorption of food and nutrients.

When travelling to Bolivia, taking probiotics can help ward off bad bacteria by populating your gut with good bacteria. It is recommended to start taking them a week or more before you travel, so your body is ready to fend off any bad bacteria you may come into contact with.

Probiotics can help to maintain a healthy community of microorganisms in your body or help your body's community of microorganisms return to a healthy condition after being disturbed. This is especially important when travelling to a new place like Bolivia, where your body hasn't had a chance to adjust to the food, water, and air in the new environment.

Probiotics can also help to offset the bacterial imbalance caused by taking antibiotics. Antibiotics kill good bacteria along with the harmful ones, which can lead to gas, cramping, or diarrhea. Taking probiotics can help prevent these side effects and maintain a healthy balance of bacteria in your gut.

Some of the most common types of bacteria found in probiotics include Lactobacillus and Bifidobacterium. These bacteria are similar to the microorganisms that naturally live in our bodies. By consuming them through probiotics, we can support our gut health and improve our body's ability to fight off harmful bacteria.

In addition to taking probiotics, there are other steps you can take to avoid getting sick in Bolivia. It is important to be cautious of the food and water you consume. Boiled foods and fruits that need to be peeled are generally safe options. It is also recommended to avoid tap water and opt for sealed bottles of water or boiled water instead.

By taking probiotics and following these additional precautions, you can help reduce your risk of getting sick while travelling to Bolivia.

Frequently asked questions