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THOMAS COOK WELLBEING Electronic equipment Technology moves at such a fast pace that you may be confused about what electronic equipment you can and can’t use onboard. To help you, we have the following guidelines. The use of radios is strictly prohibited. Mobile telephones, with the exception of those with a “flight safe” mode, should be switched off at all times on board the aircraft. Phones with a “flight safe” mode should have this activated before you switch your phone off for take off. Personal CD, DVD, MP3 and MiniDisc players may be used, but only when the seatbelt sign is switched off. Wireless devices such as PDAs, laptop computers, electronic games and E-readers, may only be used onboard if the wireless function is disabled and again, may only be used while the seatbelt sign is off. Simple as ABC To feel your best in the air, remember: Alcohol Alcohol should be consumed only in moderation. For each glass of alcohol, drink two glasses of water. Try to drink at least a pint of water every three hours. Baggy Baggy clothes are best in the air. Try not to wear any tight-fitting clothing, loosen top buttons, belts and shoelaces and remove tight socks. We do, however, ask that your dress remains respectable throughout the flight. Circulation Circulation of blood is helped if you try not to cross your legs or ankles for long periods of time. Elastic support socks or stockings may help, but they must be measured by your doctor or pharmacist. Our recommended exercises will also help blood circulation, but if you feel any discomfort when performing them, then please stop. 108 Thomas Cook Travel Inflight exercise Humans aren’t designed to sit in one position for long, so to promote blood circulation we recommend the following exercises. Try them while seated and remember that even the smallest movements help with blood circulation. UPPER BODY 1 Take a large breath in through the nose. Slowly exhale through the mouth. Repeat a maximum of four times. 2 Sitting upright, turn your head slowly to look over one shoulder. Now slowly turn to the other side. Repeat five times. LOWER BODY 1 Loosen or remove your footwear. Arch the soles of both feet and curl your toes 10 times. 2 Straighten your legs, slightly lift your feet off the floor and pump both ankles forwards and backwards about 20 times. 3 Tense and relax your thigh muscles about 10 times. 4 March your feet on the spot 10 times, alternating between the heel and the ball of your foot. 3 Slowly rotate your shoulders backwards. Repeat this exercise five times. 4 Raise one arm above your head and stretch upwards. Repeat with the other arm. 5 Transfer your weight evenly between each buttock. 5 Clench your buttock muscles together 10 times. 6 If queuing for the toilet, try rocking backwards and forwards, heel to toe and back. 7 Upon landing, gently stretch your body to get ready for movement. 8 If you are travelling on a long-haul flight, try to move around the cabin every couple of hours.
Health & safety while abroad Your Holiday Accommodation Never leave your key where someone can note your room number Do not leave your window open, especially if your room is on the ground floor or has a balcony Remember to lock your room door, even when you are inside the room Balcony Children should NEVER be left unsupervised on balconies Do not climb or stand on balcony furniture. Keep all furniture away from the balcony wall/railings Never lean over, sit or climb on the balcony or railings Bathroom Take care in bathrooms as condensation and water spray can make surfaces slippery and bath or floor mats may not be provided Do not use mains electrical appliances near to water Cooking Never leave cookers unattended while they are in use Ensure all cooking appliances are switched off when leaving your apartment or when retiring at night Never leave shopping or other items on the cooker On arrival at your accommodation Familiarise yourself with all escape routes and locate the nearest fire exit to your room Do a practice walk of the nearest escape route from your room Study the fire instruction notice displayed in your room Identify the method of raising the alarm on discovering a fire Ensure that all smoking materials are safely extinguished, and do not smoke in bed If a fire occurs Evacuate the room/area immediately. Do not stop to collect personal belongings Close any doors behind you Raise the alarm Proceed to an assembly point outside and well clear of the building If you cannot leave your room, close all doors, put wet towels or clothes around the door seals and shout for help from the window or telephone reception Glass windows and doors Be aware that glass doors and windows may not necessarily be equipped with toughened glass. Caution should be taken at all times Take extra care in bright sunlight as it may not be obvious whether the window/door is open or closed Lifts Children should not use any lift unaccompanied Not all lifts have internal doors. When using this type of lift, stand well back from the exposed wall as there is no protection from the lift shaft when the car is in motion In the event of a fire, use the staircase, not the lift THOMAS COOK WELLBEING Poolside safety/out and about Every pool is different, but most hotels and apartments do not employ lifeguards, so please supervise any young members of your party Familiarise yourself with the layout of the pool to identify the deep and shallow areas before use Ensure that children use the toilet BEFORE entering the pool and take regular toilet breaks throughout the day. In the event of a faecal accident in or around the pool, please report it immediately, as this will assist the hotel management in ensuring the highest level of pool hygiene Shower before entering the pool Do not swim (or allow children to swim) if suffering from an upset stomach Do not change nappies at the poolside Young children and babies must wear appropriate swimwear such as rubber-lined swimming trunks. Swimming in nappies and nude bathing are unacceptable Wash your hands thoroughly after using the toilet and changing nappies Have fun, but avoid unruly behaviour. Observe pool rules and information signs at all times Pool surrounds can be very slippery – do not run around them Do not swim immediately after a meal, and never swim when you have been drinking alcohol When jumping or diving into the pool, check the water depth first and never dive from the deck side into water less than 1.5m deep Do not jump or dive from any raised features or from poolside furniture Do not use the pool after dark or when closed, even if it has underwater lights In the event of an emergency, know how to call for help BEACH 1) Spot the dangers Check out the beach when you arrive Take care when bathing and swimming Be aware of dangerous rip currents and strong tides Do not swim near or dive from rocks, piers, breakwaters and coral 2) Take safety advice Swim where there are lifeguards on patrol and take their advice Look out for information – warning flags and signs – and adhere to them at all times Never swim where a sign says not to, for example zoned areas for high-speed vehicles such as jet boats or jet skis 3) Don’t go alone Never swim alone – make sure there are other people around Children must be supervised by an adult at all times Never swim at night, after drinking alcohol or on a full stomach 4) Learn how to help If you see someone in difficulty, tell somebody, preferably a lifeguard if there is one nearby Find out what to do in an emergency, such as calling the local coastguard or equivalent 5) Sun safety Avoid sunbathing during the hottest time of day Apply high-factor sunscreen, and re-apply frequently Never expose babies to the sun and always take extra care with children Remember it is possible to burn in the shade, when it is cloudy and while swimming At the first sign of burning get out of the sun immediately Always drink plenty of water DRIVING ON HOLIDAY Check the vehicle is roadworthy and familiarise yourself with all controls before use, as they may differ from cars in the UK and Ireland Check that the car-hire insurance cover you take out provides adequate cover for the driver and all the passengers Always wear a seatbelt Familiarise yourself with local traffic laws Pay particular attention when at junctions and roundabouts Always carry emergency breakdown telephone numbers Always carry a spare set of spectacles (required by law in Spain) NEVER drink and drive Stick to well-travelled and well-lit roads We advise against the independent hiring of mopeds, motorbikes, quad bikes and jet skis Pedestrians Be vigilant at all times. Familiarise yourself with the direction of traffic Be aware that in some countries traffic is not required to stop at pedestrian crossings SERVICES OF LOCAL VENDORS In many holiday resorts you may find that services, such as henna tattoos, are available from places like street vendors. Although not recommended by Thomas Cook, if you choose to have a tattoo done or use the services of a local vendor, we would advise you to do so with caution. In the case of tattoos, ensure you ask for a test application before any larger-scale tattoos are applied. If you have any pre-existing skin conditions, check with the vendor before agreeing to any application. GENERAL If you haven’t done so already, take a few minutes to complete the emergency contact details in the back of your passport Keep important documents in your hotel safe Be aware of who is around you. Pickpockets and opportunists will target anyone Don’t leave your common sense at the hotel. Don’t lose sight of your drink, don’t walk around by yourself, avoid dark places and don’t take unnecessary risks Look after yourself and your friends If hiring a car/scooter/quad bike, ask yourself whether you have adequate insurance Do not leave belongings unattended (in cars, restaurants, hotel lobby etc) Don’t sign anything until you seek advice from experts. The chances of winning a luxury holiday anywhere in the world just by scratching a card in the middle of the street, for example, are very remote Find contact details for your local embassy, in case of emergency, at fco.gov.uk Be aware that the laws and customs of the country you’re visiting may be different from home. Read up on country-specific advice at fco.gov.uk/travel Thomas Cook Travel 109
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