Taking a trip can mean having to take health care precautions based on your destination that can range from simple ones like getting sunscreen and body moisturizers for a Florida vacay to the more complex like getting a slew of vaccinations for a journey to South Africa.

In addition to location-specific safeguards, there are some basic preventative measures that you should always follow everywhere you go to reduce your chances of getting sick. These simple, common practices can help you defend against anything from the common cold to even a flu-like virus such as COVID-19. And while we all may know them, they can be challenging to practice when you’re on the road.

So, we’re here to remind you to be vigilant and to provide you with a little fun, adventurous advice about them!

Prioritize Cleanliness

Good hygiene is your first line of defense against getting sick on the road. Start with your hands. Wash them often with soap and water—especially before eating, after using public transportation, or after touching high-contact surfaces like elevator buttons, door handles, or handrails. If soap and water aren’t available, use hand sanitizer with at least 60% alcohol. Keep a small bottle of sanitizer in your bag or pocket so it’s always within reach. It’s also a smart move to carry disinfecting wipes. Use them to quickly wipe down tray tables on planes, remote controls in hotel rooms, or anything that lots of people touch. Don’t forget your phone—you’re probably touching it all day, so give it a regular wipe-down too. Staying clean doesn’t take much effort, but it makes a big difference in avoiding germs that can ruin your trip.

Tip: Children might not like the rubbing alcohol scent of standard hand sanitizer. Make the experience more pleasant for them (and for you!) by picking up a bottle of scented sanitizer. And if you spot cuts or scrapes on their hands, make sure they’re properly bandaged before you apply the hand sanitizer. For very young kids, opt for gentle wipes. And remember, drying well is just as important as washing as germs thrive in moist, damp places.

Stay Hydrated

Traveling can dry you out fast, especially on long flights, in hot weather, or at high altitudes. Dehydration can sneak up on you and leave you feeling tired, dizzy, or even sick. Stay ahead of it by drinking water regularly throughout the day. Stick to bottled or properly filtered water, especially in places where the tap water isn’t safe to drink. That includes being careful with ice cubes and raw fruits or vegetables washed in local water. If you’re not sure, just skip it. One more thing: Bring a reusable water bottle with a built-in purifier. It saves money, cuts down on plastic, and helps you stay hydrated no matter where you are.

Supplement whatever bottled water you’re able to drink on the plane and at your destination with foods that have either high water or electrolyte content like chopped cucumbers, watermelon slices, avocado, bananas, oranges, nuts that aren’t shelled, and regular plain yogurt (which is over 85 percent water). Be aware that in many foreign countries, it’s better to eat fruits and vegetables like these that you can peel, but then again only after you’ve thoroughly cleansed them – even with a bactericide. These guilt-free foods won’t leave you feeling bloated and will give your immune system a needed boost.

Tip: And we toast to your health with one more tip: Stay away from drinks with ice in them as the cubes can come from tap water that could make you sick.

Make Smart Seat Choices: Aisle vs. Window

Where you sit on the plane can actually affect your chances of getting sick. A window seat keeps you away from people moving through the aisle, which means less contact with germs being passed around. Once you sit down, take a minute to clean your space. Wipe down the armrests, tray table, seatbelt buckle, and touchscreen — basically, anything you’ll touch during the flight. If you end up in an aisle seat, be extra mindful. It’s easier to bump elbows with other passengers or get brushed by people heading to the bathroom. Try to keep your hands away from your face and use hand sanitizer regularly. A little seat strategy goes a long way in staying healthy up in the air.

Tip: Make sure to use disinfectant wipes on your seat, as well as the tray, armrests, and video monitor –multiple times for you and all your “guests.”

Support Your Immune System

Travel can throw off your usual routine, but keeping your immune system strong should still be a priority. Start with sleep — aim for at least 7 to 8 hours a night to help your body fight off illness and recover from travel stress. And eat smart while you’re on the go: Load up on fruits, veggies, and protein-rich snacks to give your body the fuel it needs. It’s easy to rely on fast food or convenience meals, but your immune system works better when you feed it well. You might also consider supplements like vitamin C, probiotics, or immune boosters — but check with your doctor first to see what’s right for you.

Tip: To make time zone changes easier, try adjusting your sleep schedule a few days before your trip. A smoother adjustment means less stress on your body and better energy when you arrive.

Dress Smart & Protect Your Skin

Whether you’re headed to a beach or a mountain trail, packing the right gear keeps you comfortable and safe. Start with sunscreen — yes, even in cooler or cloudy climates. UV rays don’t take a vacation, and your skin needs protection year-round. Dress in layers, especially on travel days. Planes, trains, and buses can swing from freezing to stuffy in minutes. Layers make it easy to adjust without overpacking. If you’re going somewhere with mosquitoes, bring insect repellent — especially in areas where bugs can carry diseases like malaria or dengue fever.

Tip: Try to choose biodegradable sunscreen and bug spray when you can. It’s better for the environment and still gets the job done.

Keep Moving

Sitting for long stretches — on a plane, train, or in the car — can leave you stiff and sluggish. It also affects your circulation, which can increase your risk for things like deep vein thrombosis (DVT). Make it a habit to get up and move every hour during long trips. Walk the aisle, stretch your legs, or even do a few calf raises while waiting in line. You don’t need a gym to stay active. Take advantage of hotel fitness centers, join a walking tour, or knock out a quick workout in your room. Even 10 minutes can make a difference.

Tip: Want to keep it simple? Pack a resistance band or a travel-friendly yoga mat. They’re lightweight, don’t take up much space, and make it easy to stay active wherever you go.

Minimize Travel Stress

Travel isn’t always smooth. Delays, crowds, and unexpected hiccups can mess with your mood and wear you down. That’s why taking care of your mental health is just as important as watching out for germs. So, when things get hectic, take a moment to breathe…literally. Deep breathing or a short mindfulness exercise can help you reset and stay grounded. Build in buffer time between activities so you’re not rushing from place to place. A little extra wiggle room helps keep your day flexible and your stress levels low. Feeling homesick or overwhelmed? Reach out. A quick text or call to someone back home can do wonders for your mindset.

Tip: Don’t forget to pack a small self-care kit — think essential oils, calming music, or a book you enjoy. A few simple comforts can go a long way in keeping you relaxed on the go.

First Aid & Travel Insurance

Of course, you never plan to get sick or injured on a trip. But being prepared can save you a lot of stress if something goes wrong. A little prep now can prevent a major disruption later! Start by packing a small first aid kit. Include bandages, pain relievers, motion sickness meds, and any prescriptions you take regularly.

If you have allergies or chronic conditions, bring what you need and a little extra — just in case. Before you go, look up nearby clinics or hospitals at your destination. Knowing where to go in an emergency gives you peace of mind. And don’t skip travel insurance. If you’re going abroad, make sure your plan covers medical emergencies. It can make a huge difference if you need care far from home.

Tip: Keep a copy of your medical info and emergency contacts, either printed or saved to your phone. If you need help fast, you’ll have everything you need in one place.

You Might Also Enjoy: Good to Go – Tips for Staying Healthy While Traveling Abroad

FAQs:

Q: What vaccinations should I get before an international trip?
A: It depends on your destination. Visit a travel clinic or check the CDC’s travel website to see which vaccines are recommended or required for your trip. Some vaccines need to be given weeks in advance, so plan early.

Q: Can I bring hand sanitizer and disinfectant wipes on a plane?
A: Yes. TSA allows hand sanitizer containers up to 12 ounces in carry-ons and disinfecting wipes are permitted with no size restrictions. Just make sure they’re easy to access during the flight.

Q: How can I avoid getting sick from hotel rooms?
A: Wipe down high-touch items like light switches, remote controls, and door handles. Avoid drinking from hotel glassware unless it’s sealed. Use your own toiletries whenever possible.

Q: What’s the safest way to eat street food while traveling?
A: Choose vendors with high turnover and fresh-cooked food. Avoid raw items and anything that’s been sitting out. Look for places where locals are lining up—that’s usually a good sign.

Q: How do I stay healthy on a red-eye or overnight flight?
A: Drink water regularly, avoid alcohol, and try to sleep using a neck pillow and eye mask. Wipe down your seat area and wash your hands after touching surfaces.

Q: Is it worth getting travel health insurance for short trips?
A: Yes, especially if you’re traveling internationally. Even short trips can lead to unexpected medical issues, and insurance can cover everything from doctor visits to emergency evacuations.

Q: What should I pack in a basic travel health kit?
A: Include pain relievers, motion sickness meds, allergy medicine, bandages, antiseptic wipes, a thermometer, and any personal prescriptions. Personalize it to your needs and your destination.

So you’ve taken some of our tips for staying healthy while traveling. How about sharing a few of your own in our comments section below?