Traveling opens the door to exciting experiences, but it can
also expose you to new germs and unfamiliar environments. Health issues such as
animal bites or food poisoning can quickly derail a trip, turning a vacation
into days of recovery or even an emergency room visit.
Use these healthy travel tips to lower your risk of getting
sick and make the most of your trip—from managing jet lag to handling a bad
sunburn.
"Plan ahead. Are vaccinations recommended for your
destination? Precautions against food or mosquito-borne infections? Preparing
in advance will help you spend your time enjoying your trip and not dealing
with unexpected illness,” Henry Wu, infectious disease specialist, told Emory
Health News.
1. Plan ahead: Know your destination’s health risks
Check whether your destination calls for vaccinations or
precautions against foodborne or mosquito-borne illness so you can spend your
trip enjoying yourself, not recovering from something preventable.
One basic line of defense is staying current on your flu and
COVID vaccines. These are among the most common illnesses during travel, and
even healthy travelers may want to avoid getting sick on vacation or bringing
illness to the people they visit.
Different destinations carry different risks, so it helps to
know what to expect. The CDC’s Travelers' Health tool is a useful resource for researching
common illnesses and recommended vaccines by destination.
Wu notes that
immigrants returning to their countries of origin may assume they are still
immune to local diseases, but immunity can fade after living in the U.S.
Checking with a health care provider before traveling is still important.
2. Pack smart: Create an on-the-go health arsenal
As with toiletries, don’t leave home without a well-stocked
travel health kit. Essentials include:
- Hand
sanitizer: A travel-sized bottle of alcohol-based sanitizer is
your best friend for frequent use, especially when soap and water aren't
readily available.
- Any
personal medications: Keep them in their original packaging with
a copy of your prescription.
- Pain
relievers and fever reducers: If you often catch a cold while
traveling, decongestants and cough suppressants may also be worth packing.
- Antacids
and anti-diarrheal medication: Travelers’ diarrhea is so common
it has a name. Be prepared for potential digestive issues.
- Motion
sickness remedies: If you're prone to it, pack medication or
acupressure bands.
- Insect
repellent: “Mosquito-borne infections like dengue are
surging,” warns Wu. Protect yourself from bug bites by packing a bug
spray.
- Sunscreen and lip balm with SPF: Protect yourself from harmful UV rays, no matter the
climate. Going somewhere extra sunny? Pack hats and long sleeves.
- Basic
first aid: It's always a good idea to have some basic first-aid
items on hand, especially if you plan to be hiking or spending time
outdoors.
Wu also recommends
carrying a face mask for crowded indoor spaces with poor ventilation, since
masking can help reduce respiratory infections—some of the most common
illnesses among travelers.
3. Prioritize hygiene: Your first line of defense
Frequent handwashing is one of the best ways to prevent
illness while traveling. Wash with soap and water for at least 20 seconds,
especially before eating and after time in public places. If soap and water
aren’t available, use an alcohol-based hand sanitizer.
Also try not to touch your face—especially your eyes, nose,
and mouth—which is an easy way to pick up germs.
4. Consume with care: Mealtime health concerns
Trying local food is one of the joys of travel, but food-
and waterborne illnesses are common, especially in places with limited
resources.
Illness can happen when food or drinks are contaminated with
bacteria, whether from undercooked meat or poor hygiene practices.
Unfortunately, it can be relatively easy to get sick.
Taking these steps can help reduce some of the risk:
- Drink
safe water: If you know the tap water is not safe where you're
visiting, opt for bottled water or water that has been properly treated
(boiled, filtered or chemically disinfected). Avoid ice unless you're
certain it's made from safe water. Brush your teeth with bottled water.
- Consider
your dining options: When possible, avoid raw or undercooked
meats, seafood and eggs, which are known to cause more frequent infection.
Hot, freshly cooked food is often safer. Always consider the food handling
and hygiene at restaurants and street vendors — if food is sitting out at
room temperature for long periods, avoid it.
- Wash
fruits and vegetables: If you're eating raw produce, wash it
thoroughly with safe water. Thick-skinned fruits that you can wash and
peel yourself are often the safest choice.
5. Pace yourself: Prioritize rest
One of the easiest ways to get sick while traveling is to
overdo it. Getting enough sleep supports your immune system and helps you stay
well.
To reduce jet lag, adjust to your new time zone as quickly
as possible and spend time outdoors, since daylight helps your body adapt.
6. Know what to do
Sometimes, despite good planning, travel health problems
still happen.
Wu says injuries are
common during travel and can be more dangerous than infections. Travelers may
take bigger risks abroad, often where safety standards and emergency care are
more limited.
His advice: use common sense. Skip activities that don’t
look safe or that you wouldn’t do at home. If you aren’t an experienced
motorcyclist or strong swimmer, travel isn’t the time to take unnecessary
risks.
Here’s what to do if you get some common travel health
issues:
- Injury: One
of the most common injuries when traveling internationally is motor
vehicle accidents. Know your local hospitals and follow law enforcement's
directions.
- Food
poisoning or travelers’ diarrhea: Stay hydrated with frequent
sips of fluids. Eat plain foods like bananas and rice, and get lots of
rest. Seek medical attention if you experience any of the following
symptoms: bloody diarrhea, fever, severe nausea or vomiting, and
dehydration.
- Sunburn: Apply
aloe and take over-the-counter inflammatory medication such as ibuprofen.
Remain out of the sun. Seek medical attention if you develop large
blisters, show signs of infection or experience worsening pain.
- Animal
bites: Avoid contact with stray and wild animals, even if they
look healthy. Any animal bite or scratch should be washed immediately,
then seek immediate medical attention to determine whether or not rabies
post-exposure treatment is needed.
7. Listen to your body and seek help when needed
Pay attention to unusual symptoms while traveling and don’t
assume they’ll go away on their own. If you feel unwell, get medical care
promptly.
Despite the risks, travel also offers real health benefits.
Wu says exploring new places can inspire healthier habits, build confidence,
and create new social connections. Seeing how other cultures live can also
broaden your perspective and deepen your appreciation for home.
Staying healthy while traveling is a proactive process. By
following these healthy travel tips, you can significantly reduce your risk of
getting sick and enjoy a healthier, happier journey. Safe travels!
