“Why do I get sick every time I travel?” It’s a common lament, especially around summer breaks and winter holidays, when airports are packed and routines get disrupted. Whether it’s the full-blown flu, a stomach bug, or even a mild cold, feeling sick while traveling can derail even the best-planned trips.
The good news? Staying healthy while traveling is possible with a few simple, preventative habits. Use these travel health tips to protect your well-being from the airport to your final destination and everything in between.
Wash Hands and Sanitize Often
It’s simple but powerful: frequent handwashing is your first line of defense against illness. Airports, planes, and public restrooms are full of high-touch surfaces that can spread viruses and bacteria. Wash your hands thoroughly with soap and water for at least 20 seconds, especially before eating or touching your face.
When sinks aren’t accessible, use hand sanitizer with at least 60% alcohol. Keep a bottle handy in your carry-on or personal item for quick access during transit.
Disinfect High-Touch Surfaces
Before you settle into your seat on a flight, take a minute to disinfect the surfaces around you. Tray tables, armrests, seatbelt buckles, and touchscreens are rarely cleaned between flights and can carry lingering germs. Travel-size disinfecting wipes are a smart addition to your essentials kit, and they also come in handy for hotel remotes, light switches, and bathroom handles once you arrive.
Immunity Boosting Before Travel
A strong immune system can help you fend off travel-related illnesses before they start. In the days leading up to your trip, focus on healthy meals, regular exercise, and quality sleep. Some travelers also choose to supplement with vitamins like C or zinc and probiotics to give their immunity extra support. But always consult your healthcare provider first.
These health and safety travel tips can strengthen your body’s defenses before you even board the plane. Think of it as trip prep for your body, not just your suitcase.
Stay Hydrated During Your Trip
Dehydration is a travel health disruptor that’s easy to overlook. Dry airplane air, caffeine, alcohol, and long sightseeing days can all drain your system. Bring a reusable water bottle and sip throughout the day, especially on flights.
Aim to drink plenty of water before, during, and after long travel days to help avoid jet lag and keep your system functioning well. Hydration also supports your body’s ability to regulate temperature, which is important to remember if you’re headed somewhere hot. These tips for staying cool during warm weather vacations can help.
Pack Essential Medications
Having a small travel pharmacy on hand is usually a good idea. Pack pain relievers, motion sickness remedies, antacids, allergy meds, and any over-the-counter medications you typically use at home. If you're traveling internationally, check local rules about prescription medications in advance.
For general guidance, the Centers for Disease Control and Prevention (CDC) offers country-specific health advice that can help you prepare appropriately. And if you’re traveling with kids, be sure to bring child-appropriate options too.
Related:Helpful tips for traveling with children.
Get Quality Sleep
Sleep is essential to keeping your immune system strong, but it’s often the first thing sacrificed when you travel. Changes in time zones, noisy hotel rooms, or uncomfortable plane rides can all interfere with your rest. Prepare by adjusting your sleep schedule slightly before you depart, and pack sleep essentials like an eye mask, neck pillow, or earplugs. Learn some strategies for how to sleep on a plane so you can arrive rested and ready.
A few mindful habits can help you reduce your risk of catching a bug or needing medical care mid-journey. And while you can’t plan for everything, having travel insurance in place adds an extra layer of peace of mind.
Be Ready for Anything with Travelpro by Your Side
Getting sick while traveling can throw a wrench in your plans, but a little prep goes a long way. Keep these habits in your back pocket, listen to your body, and give yourself time to rest when you need it. You’ll feel better, travel smoother, and make the most of every moment on the road.
When it comes to packing, let your luggage do the heavy lifting. Travelpro bags are built to keep up with wherever your next adventure takes you, so you can focus on the fun part of travel.
