5 Tips for Sexual Wellness on Your Iberian Getaway (Spain & Portugal)
Traveling Spain and Portugal is a feast for the senses – from vibrant nightlife to healthy Mediterranean fare – but don’t forget your sexual wellness in the mix. The good news is that both countries are generally progressive and well-equipped: same-sex marriage is legal (Spain in 2005; Portugal in 2010) and clinics and pharmacies abound. To stay safe and energized, pack wisely and tap into local resources. Here are five must-follow tips to keep your intimate health on point as you explore the Iberian Peninsula:
1. Pack a Travel Health Kit: Protection & Prescriptions
Start your trip right by packing a well-stocked wellness kit. Essentials include condoms (yes, plenty of them), water-based lube, and any routine prescriptions (PrEP, birth control pills, hormone treatments, etc.). If you take daily medication, arrange a refill before you leave or use Altheum to e-prescribe what you need. Altheum’s doctors can consult via video and send prescriptions across Europe without extra fees. Travel with a “condom kit” of sealed condoms and antibacterial wipes in your luggage or day bag.
Condoms & Lube: Carry plenty. Spanish and Portuguese pharmacies stock condoms and water-based lubes (and some clubs even have condom machines), but having your own stash means you’re never caught off-guard.
Emergency Contraception: The morning-after pill (Plan B) is sold over the counter in both countries. In Portugal it’s even available for free at family planning clinics. Still, it’s wise to pack an emergency pill if you’re at risk.
Daily Meds & Docs: If you take birth control, PrEP, hormones or other prescriptions, bring enough for your trip plus a doctor’s note. EU travelers can use the EHIC card for public healthcare in Spain/Portugal, but you are able to get those at a local pharmacy with a local doctor’s prescription.
Feminine Hygiene: Feminine products are easy to find (pharmacies and supermarkets carry tampons, pads, etc.), but packing your preferred brands can save stress. Also note that Spanish culture is relaxed about public breastfeeding, so you won’t have trouble nursing if needed.
2. Eat for Love: Boost Your Libido with Iberian Cuisine
A healthy diet is inherently sexy. Spain and Portugal’s famous Mediterranean diet – rich in olive oil, fish, whole grains, fruits and vegetables – supports heart health and blood flow. In fact, studies show Mediterranean-style eating can improve circulation and help prevent erectile dysfunction. Embrace the local cuisine to nourish yourself:
Mediterranean Staples: Olive oil, nuts, beans and leafy greens (staples in Spanish/Portuguese dishes) provide vitamin E and arginine to boost endurance. For example, spicy piri-piri or Spanish paprika contain capsaicin, which enhances bodily sensations.
Local Aphrodisiacs: The Iberian grocery list reads like an aphrodisiac menu. Indulge in antioxidant-rich fruits like pomegranate, figs, and strawberries (Spain’s Granada and Huelva regions are famous for these). Seafood such as Galician oysters or Portuguese clams are high in zinc. Even exotic spices like saffron (from Valencia paella) and chili peppers are traditional libido-boosters.
Balance with Hydration: Enjoy local wines and sangrias in moderation (a little red wine can relax you), but alternate with water or herbal teas. Iberian summers and nights out can dehydrate you, sapping energy and causing dryness. Staying hydrated keeps you alert and comfortable.
3. Know Your Healthcare Options Abroad
Even on vacation, it’s smart to have a healthcare backup plan. Spain and Portugal have excellent medical systems, but language or hours can be hurdles. Before traveling, note a couple of nearby clinics or hospitals in the cities you’ll visit (your hotel concierge or Google Maps can help). In a pinch, 24/7 pharmacies (“farmacia”) can offer painkillers or common remedies, but for more complex issues, consider a video visit.
Gone are the days of frantic clinic hunts: with Altheum’s telemedicine, you can video-chat with a doctor from anywhere. Friendly, English-speaking physicians (who are trained in sexual health and LGBTQ+ care) will answer your questions about symptoms, prescription renewals, or even mental health concerns. They can send e-prescriptions that work in European pharmacies. Best of all, Altheum uses flat-rate pricing so there are no billing surprises, and you can speak freely without any judgment. Use it as a telehealth backup whenever you’re unsure – from allergy issues to STI symptoms.
Local clinics & hospitals: Note down general hospitals and community health centers (“Centro de Saúde” or “Centro de Salud”). Many offer free or low-cost STI testing and basic care.
Pharmacies: Almost every neighborhood has a farmacia stocked with over-the-counter meds, condoms, HIV/PrEP info, and friendly advice from pharmacists.
Emergency contacts: Save the EU emergency number (112) and your embassy info. For non-emergency questions, a quick Altheum consult is often faster (and cheaper) than a clinic visit.
4. Party Responsibly & Practice Safe Sex
From Ibiza beach parties to Lisbon’s Bairro Alto clubs, Iberian nightlife is legendary. Keep it fun and healthy by being smart:
Use Protection: Slip on a condom with new partners. Both Spain and Portugal have significant STI rates, so don’t take chances (In fact, condom dispensers are common in Spanish bars and clubs). Keep extra condoms and water-based lube handy – afternoon siestas and sun can cause dehydration, making condoms more likely to break.
Mind the Culture: Locals are generally cariñoso (affectionate) and flirtatious. A smile and light banter are welcome, but firm communication is key. Spanish people tend to respect boundaries: a clear “No, gracias” or even “¡Con respeto, por favor!” will usually stop unwanted advances. Trust your instincts and pace your partner, and always get enthusiastic consent before things heat up.
Hydrate & Pace Yourself: Spanish nights can stretch until sunrise, and the heat is intense. Alternate alcoholic drinks with water or fresh juices. Hydration keeps your energy levels (and lubrication) up, so you can enjoy the night – and the bedroom – without burnout.
Emergency Plans: Program the pan-European emergency number 112 in your phone (operators speak English). If you do have unprotected sex or a condom mishap, seek help immediately: pharmacists can dispense emergency contraception (you won’t need a prescription) and doctors can prescribe HIV PEP if you act fast.
5. Embrace LGBTQ+ Friendly Vibes & Self-Care
Spain and Portugal are among Europe’s most LGBTQ+-welcoming countries. Same-sex couples marry with full rights (see The Guardian on Spain’s 2005 legalization), and pride flags adorn districts like Madrid’s Chueca. In fact, “Pride is a big deal in Spain!” with Madrid hosting one of the world’s largest parades. To make the most of the queer-friendly atmosphere:
Connect at Community Centers: Seek out local LGBTQ hubs. For example, Lisbon’s Centro LGBTI (run by ILGA Portugal) offers social events and information for queer traveler. Barcelona and Madrid have gay-friendly neighborhoods and resource centers too.
Safe Sexual Health Services: Use the clinics mentioned above: BCN Checkpoint and GAT Intendente explicitly cater to LGBTQ+ people and trans clients. Staff there are trained to provide sex-positive care (free HIV/STI tests, counseling and hormone-related support) without judgment. Don’t hesitate to ask questions about PrEP, hormone access or safe sex in Portuguese/Spanish – they’re used to serving international visitors.
Be Prepared as a Trans Traveler: If you take hormone therapy, pack an ample supply plus a doctor’s note. While both countries offer public gender-affirming care, as a short-term visitor you’ll likely need a prescription from home to refill medications in local pharmacies. Bringing a letter also smooths over any language hiccups.
Practice Self-Care: It’s a vacation after all – make time to rest and recover. Respect your limits on party nights, and check in with any queer or trans friends abroad. Use hookup apps or local LGBTQ meetups to stay socially connected, but always meet new people in safe, public settings first. The locals are warm (expect cheek-kisses as greetings!), but keep your guards up until you know someone well.
No matter who you are or who you love, you can enjoy Iberian romance and adventure while keeping your body and spirit healthy. Services like Altheum connect you to providers experienced in LGBTQ+ sexual health, hormone therapy, mental wellness, and more, so you can talk openly about whatever you need — from PrEP advice to pain relief after a crazy night out. Even without an emergency, knowing help is just a call away gives peace of mind. Schedule a consult if you want – maybe ask about caring for your body after a steamy encounter, or inquire about local vaccination and travel health tips. Because Altheum’s doctors are licensed across Europe, your telehealth chat covers both Spain and Portugal seamlessly. And since pricing is flat, you can ask anything without fearing hidden fees.
By packing right, eating well, using protection, and tapping into Spain and Portugal’s excellent sexual health network, you’ll have a confident, pleasure-positive journey. ¡Salud y amor!