The Foreign Office has released a guide for footballers' wives and girlfriends travelling overseas.

The advice, part of its Know Before You Go safety campaign, has been put together with the help of Charlotte Mears, the fiance of Tottenham Hotspur forward Jermain Defoe.

Among recommendations in the publication are how to deal with breaking a finger nail or ruining hair extensions.

Mears said one of her number one tips was to make sure you look good even without your stylist: "It might sound trivial but you never know when you might break a nail or your extensions turn green in the pool...get a number of good local beauticians or check if the hotel has one before you go."

Another technique is "to arrive at your destination wearing something the locals would but with a unique twist - think Henna'd hands in India."

The guide, at www.fco.gov.uk, is aimed at getting safety and travel advice across to young women.