An all-inclusive wristband changes how most people drink. The cost of each glass disappears, drinks arrive without a bill, and hot weather makes a cold cocktail feel like a reasonable choice at eleven in the morning. For many guests that is part of the appeal. It is also the most common reason a resort week goes wrong: sunburn, dehydration, an upset stomach, a missed excursion or a bad night. This guide is not a lecture. It is a practical plan for enjoying the bar while staying well, and it is general information, not medical advice.

Why the open bar is different from drinking at home

Three things combine at a beach resort. The heat makes you lose fluid faster through sweat. The sun adds to fatigue, and alcohol tends to make that feeling stronger. And the absence of a bill removes the natural pause that comes from paying for each round. Add sweet, strong cocktails that hide the alcohol, and it is easy to drink more than you planned without noticing. Our guide to sun, heat and hydration at a beach resort covers the heat side of that equation.

Start the day with food and water

A simple habit makes the biggest difference: eat a proper breakfast and drink a glass or two of water before your first drink. Alcohol on an empty stomach is absorbed faster, and you will feel it sooner. Keep a water bottle with you at the pool and beach and refill it often. If your resort has a policy on tap water, check it; where the water is not safe to drink, use the bottled or filtered water the resort provides.

Alternate, slow down and choose smaller serves

• Alternate drinks. Follow each alcoholic drink with a glass of water or a non-alcoholic option. Most resort bars make good mocktails.
• Start with lower-strength drinks. Beer, wine or a spritz with plenty of ice is easier to pace than a double spirit.
• Ask what is in the cocktail. Sweet frozen drinks can contain several measures of spirits. Our guide to how all-inclusive drink menus actually work explains the difference between standard, call brand and top-shelf serves.
• Set a loose limit for the day. Decide before you start, not after the third round.

Do not feel pressured to match others in a group. Resort staff are used to guests who prefer a slow pace or no alcohol at all, and many bars offer a wide range of non-alcoholic choices.

Mixing alcohol with water, boats and the sun

Alcohol impairs judgement and coordination, and that matters most near the water. Avoid swimming alone after drinking, and be particularly careful in the sea, where currents and waves are harder to judge. Our guide on rip currents and beach flags explains the warning signs. If you are supervising children, the supervising adult should not be drinking; our guide to resort pool safety for families sets out how to share the watching. Be cautious about boat trips, snorkelling, zip lines and watersports after drinking, and check whether the operator has its own rules.

Sun protection also becomes harder to maintain when you are relaxed at the pool. Set a reminder to reapply sunscreen, and read our routine for sun protection at a beach resort.

Medication and health conditions

Some prescription and over-the-counter medicines interact with alcohol, and a few can make heat illness more likely. If you take regular medication, ask your doctor or pharmacist before you travel whether alcohol, heat or sun exposure is a concern. Our guide to carrying and declaring prescription medication covers the practical side of taking medicine abroad. If you feel unwell, stop drinking, move into the shade or air conditioning and drink water. Seek medical help if symptoms are severe or do not improve; our guide on how to handle a medical emergency at an all-inclusive resort explains how to get help.

Protect your stomach, your wallet and your belongings

Stomach upsets are common on holiday and are not always caused by alcohol, but ice, unwashed salad and heat can all play a part. Our guide to travellers’ diarrhoea prevention outlines simple precautions. A relaxed mood also makes theft easier, so use the room safe and keep your belongings close; see personal safety at a resort. Remember that tips are often expected even when drinks are included, and our guide to how tipping and gratuities work at all-inclusive resorts explains how much to keep in small notes.

Plan the next morning before the evening

If you have an early excursion, a transfer or a flight, set your limit the night before. Check out day is a common time for a rushed morning; our guide to check-out day at a resort helps you plan the hours. Drink water before bed, set an alarm, and avoid scheduling anything demanding on the day after a long night.

The open bar is one of the pleasures of a resort holiday. A little structure, food first, water throughout and clear limits around the pool, the sea and children, keeps that pleasure intact for the whole week.