Between crowded terminals, poor sleep schedules, unfamiliar food, and weather changes, staying healthy as you travel is not as simple as it first seems. While exact figures are difficult to come by, getting sick when traveling is exceedingly common, with estimates pointing to up to 64% of international travelers becoming ill during or after travel.
Fortunately, thanks to the prevalence of modern medicine and sanitation, a reasonably healthy adult is probably not going to get seriously ill. However, children, the elderly, and immunocompromised individuals may face some elevated health risks when they travel. And even if you are otherwise healthy, you might also still be exposed to unfamiliar pathogens when you leave home, increasing the odds of getting sick.
In any case, the last thing you want is to spend your hard-earned getaway stuck in bed or rushing a loved one to the nearest hospital. But with a little preparation, you and your family can avoid the most common travel-related health issues. Here are 10 practical tips to keep you in top form, wherever your next adventure takes you.
1. Wash and Sanitize Your Hands Often
If you’re like most travelers, chances are that you’ll be touching countless public railings, doorknobs, and elevator buttons, sometimes all within minutes. Many locales also make heavy use of physical cash, a known disease vector. With that in mind, you’ll want to make hand hygiene a top priority. If you’re traveling, pack a small, airline-friendly bottle of hand sanitizer with at least 70 percent alcohol and use it regularly, especially before eating or after handling shared surfaces.
2. Use Insect Repellent as a First Line of Defense
In many cases, mosquito bites are at most itchy and annoying. But there is always a chance that the next mosquito that bites you can make you ill. Mosquitoes are widely considered to be the world’s deadliest animal, as they can cause illnesses like dengue, chikungunya, or malaria. Even if you’re traveling to urban destinations, you can’t always predict insect activity. If you’re traveling with a child or an immunocompromised person, applying specially-formulated mosquito lotion for baby skin on exposed areas can significantly reduce your risk of bug-borne illness. Make sure to apply mosquito lotions or sprays regularly when venturing to any place with a reasonable chance of exposure.
3. Stay Hydrated
Traveling in warmer climates or spending long hours in a dry airplane cabin can dehydrate you faster than you think. When that happens, your energy, digestion, and immunity can all be negatively affected. If you’re traveling somewhere hot, consider taking a refillable water bottle with you. A few electrolyte-replenishing drinks might also be a good idea if you expect to be doing heavy physical activities.
4. Don’t Ignore Food Safety
Trying local cuisine is one of the best things about traveling, but it’s also a major reason why many travelers get sick. Unless you plan to only eat at fancy restaurants and 5-star hotels, there’s no real way to avoid this completely, but you can at least lower your risks. If street food is part of the experience, choose stalls with a steady stream of customers and see if the food is prepared fresh. You should also opt for bottled water if you have any doubts about the local water supply.
5. Boost Your Immunity Before You Leave
A strong immune system is your best defense against illness. In the weeks leading up to your trip, make sure you and your family are getting enough sleep, eating well, and taking a daily multivitamin to cover any potential nutritional gaps.
If you’re prone to allergies or have some other recurring health issue, speak to your doctor about getting the appropriate medication in advance. Be sure to check your destination’s regulations to see if you’ll need alternatives to your usual medication.
6. Take a Basic Health Kit With You
Visiting foreign pharmacies can be a fun experience, but you don’t want to rely on them if you’re sick. Before you leave, you’ll want to prepare a compact travel health kit with essentials like a fever reducer, antihistamines, loperamide (for stomach issues), band-aids, and antiseptic wipes. If you need maintenance medication, bring enough for the whole trip plus a few extras.
7. Avoid The Urge to Do Everything
Cramming too many activities together in one trip can wear you down, leaving your body more susceptible to colds and infections. You’ll want to include sufficient rest time in your itinerary, especially if you’re traveling with young kids or seniors.
8. Dress for the Weather
Travelers can often underestimate how hot or cold their destination can be. Look up a few travel guides to see what kind of clothing you should bring. Likewise, be sure to pack proper footwear if you’re planning long walks or outdoor adventures.
Getting Sick Shouldn’t Be Part of the Itinerary
Chances are, you’ve been sick while traveling before, and you know just how much of a drag it can be. By being a little more prepared, you and your travel companions can enjoy the trip without putting anyone’s health at risk. Being prepared and healthy is always a good idea, especially when you’re in unfamiliar territory.
