When people come back from a vacation, they often return with souvenirs, memories, and sometimes, unfortunate health issues like colds or stomach troubles. It’s not unusual to get sick while traveling—be it during the trip or after you’ve returned home. But getting sick while traveling doesn’t have to be a given.
“Traveling does increase your chances of getting sick, and honestly, nobody wants that,” said Dr. Henry M. Wu, an associate professor at Emory University’s medical school. “So, it’s smart to take some extra precautions that we usually overlook in our day-to-day lives.”
Here are some tips from Dr. Wu and other health professionals on how to stay healthy while traveling.
Masking In Airports and On Airplanes
“Even though COVID isn’t the major concern it once was, I still wear a mask while flying and in airports,” noted Dr. Barbara Bawer, a family medicine physician. “Wearing a mask in crowded places can be important depending on your destination.”
She recommends bringing extra masks, just in case, and opting for high-quality options like N95s for better protection against germs in crowded spaces.
Dr. Sarah Battistich, an emergency medicine specialist, shared her experience about traveling on an overnight train in France next to a couple who coughed throughout the journey. That unfortunate episode ended with her catching a cold and missing a wedding. Since then, she’s made mask-wearing during travel a norm.
Masks can serve another purpose too. “They help keep you from touching your face, which reduces the risk of infections,” added Dr. Heather Viola, who practices primary care.
Frequent Hand Washing And Sanitizing
“I always carry hand sanitizer with at least 60% alcohol and wash my hands often,” Dr. Viola stressed. “Many airlines give out disinfectant wipes when you board, which I use to clean the seat and other areas I might touch.”
Bringing your own disinfecting wipes can be a smart move, too.
“I’m all about handwashing,” Battistich said. “But I also try to limit touching surfaces in public places. I even make it a game with my daughter to avoid touching anything in public restrooms.”
Staying Hydrated
“Before a long flight, I make sure I start out well-hydrated and avoid alcohol on the plane,” said Battistich.
Staying hydrated is crucial, as highlighted by all the doctors interviewed. Dr. Viola mentioned that she always carries packets of electrolytes to mix with water or vitamin water to stay hydrated effectively.
Taking Immune System Boosters
Viola also advocates for using nasal mists and vitamin C tablets before flying. “Cabin air can be dry and full of germs. I take vitamin C to help my body fend off airborne illnesses.” She mentioned using nasal saline sprays as well to keep nasal passages moist, which can help combat germs.
Avoiding Peak Travel Times
“Traveling during off-peak times, like mid-morning on weekdays, can reduce exposure to crowds,” Dr. Bawer suggested. “It’s worth researching the best times to fly to avoid large crowds and the associated stress.”
Prioritizing Rest
“Make sure you get enough rest before flying and try to sleep on the plane if you can,” Bawer said. “When you return, give yourself some time to adjust, rather than heading straight back to work.”
Fatigue can weaken your immune defenses, making you more susceptible to illness. “I love travel pillows and find that bringing earplugs and an eye mask really helps me rest better, especially during late flights,” added Battistich.
Not Overscheduling
It’s important to manage your itinerary to allow for downtime and reduce stress. “Don’t fill your schedule too tightly. Give yourself room to unwind and enjoy the trip,” Bawer advised.
Eating A Well-Balanced Diet
“Eating healthy before and during your trip is key for your immune health,” Bawer said. She emphasizes packing healthy snacks and a water bottle to ensure proper nutrition while traveling. Often, when traveling, realizing there’s little time to eat can lead to unhealthy meal choices.
Researching Travel Vaccines And Medicines
“I make sure my vaccinations are current before traveling,” Wu said. “Influenza and COVID-19 are prevalent among travelers, and you don’t want even a mild case to spoil your trip. It’s good to check the CDC’s travel recommendations, especially for international travel.”
Additionally, travelers might want to get special medications beforehand. Bawer suggests having anti-diarrheal medication ready, especially when traveling to areas where digestive issues are common.
Keeping Up With Sun Protection
“Daily sunscreen application is a must,” Bawer urged. “Make it part of your routine, especially if you’ll be outdoors.”
Sunburns and heat-related illnesses can easily ruin a vacation. Alongside sunscreen, she also suggests wearing light clothing and packing a large hat for shade.
Buying Insect Repellent
“If I’m headed to tropical regions, bug repellent is a necessity,” Wu noted. “Bugs can spread numerous diseases.”
Packing Medication
“I bring over-the-counter medications in case I start feeling unwell,” Viola said. She packs essentials like acetaminophen, ibuprofen, antihistamines, and medications for stomach issues.
“Having some basic first aid supplies, like band-aids and antibiotic ointment, is also wise, especially when you’re in unfamiliar environments,” Battistich added.
