Traveling soon? How to protect your health while on the go

Whether you’re gearing up for a summer road trip or an international excursion, travel can rejuvenate your spirit and provide memories that last a lifetime. But getting sick can quickly derail your plans.

A little preparation before you leave and a few smart habits while you’re away can help you stay healthy and focused on enjoying your time off. Read our tips to lower common travel-related health risks and ease your transition back home.

Plan ahead & get vaccinated

Before you travel, take time to research your destination so you’re aware of potential health risks and can take appropriate precautions.

One of the most important steps is making sure you and your family are up to date on routine vaccinations. Outbreaks of vaccine-preventable diseases, such as measles, continue to happen in the U.S. Travelers are also likely to be exposed to respiratory illnesses, including the flu and COVID-19, while traveling (even in the summer).

If you’re traveling internationally, you may need certain medications or vaccinations to protect against illnesses, such as yellow fever or malaria, that aren’t common in the U.S. Some countries may require proof of immunization against particular diseases before you’re allowed entry.

Consult with your primary care provider or visit a travel vaccine clinic approximately four to six weeks before your departure to get travel-related vaccines and medications.

Prepare for common health issues

A well-stocked toiletry bag can ensure you’re prepared for an array of common health issues while traveling.

Consider packing these essentials:

• Pain relievers (acetaminophen or ibuprofen)
• Anti-diarrheal medication and antacids
• Antibiotic ointment
• Hydrocortisone cream
• Oral allergy medications, such as Benadryl or Zyrtec
• Motion sickness medications, such as Dramamine
• EpiPen (if you have a history of severe allergies)
• Hand sanitizer and disinfecting wipes
• Saline nose spray
• Sunscreen
• Sunburn relief (like aloe vera lotion)
• Insect repellent
• Tweezers
• Thermometer
• Nail clippers

If you’re flying with prescription medication, keep it in its original, labeled container and pack it in your carry-on bag. Airplane cargo holds are not temperature controlled, and excessive heat can damage some medications. Similarly, don’t leave temperature-sensitive mediations in a hot car.

For camping or road trips, consider bringing a first aid kit so you’re prepared to deal with minor injuries or mishaps.

How can I manage jet lag?

Jet lag is common when you travel across time zones and can make it harder to enjoy your trip — or settle back into your routine once you’re home. These tips can help you manage jet lag:

• Start well-rested. Getting enough sleep before you leave can make symptoms less severe.
• Move during long flights. Stand up, stretch or walk the aisles periodically, when it’s safe to do so.
• Get daylight exposure. Spending time outside during daylight hours helps reset your internal clock.
• Shift your schedule quickly. Try to adjust meal and sleep schedules to your destination’s time zone as soon as possible.
• Stay hydrated. Drink plenty of fluids — dehydration can make jet lag worse.

Practice good hygiene

Post-travel illnesses are common and can make returning to your routine harder than it needs to be. To protect yourself from these unwanted vacation “souvenirs,” follow these tips:

• Wash hands frequently. Wash your hands before eating and especially after spending time in public places like airports or busy tourist attractions. Use an alcohol-based hand sanitizer if soap and water aren’t available.
• Avoid touching your face. You can transfer germs to your eyes, nose or mouth when you touch your face, increasing your risk of an infection.
• Wear a mask in crowded settings. Germs, especially respiratory viruses, can spread easily in crowded public areas like airplanes. Wearing a mask can help reduce your risk of getting sick, particularly if you’re seated near someone who is coughing or sneezing.
• Wipe down high-touch surfaces. Use disinfecting wipes on airplane tray tables and armrests before use.

Stay hydrated

Traveling, particularly on an airplane, can increase your risk of dehydration. It’s also easy to get caught up in vacation-related adventures and let hydration fall by the wayside.

Not drinking enough fluids can interfere with a good time, causing headaches, fatigue or constipation, as well as increasing your risk for illness.

How much you should drink depends on factors like your body size and activity level. Studies show the average adult needs between 11.5 and 15.5 cups of fluid each day. Most children need between 16 to 88 fluid ounces (2-11 cups) each day, depending on their age, according to the American Academy of Pediatrics.

To stay hydrated while traveling:

• Limit or avoid alcohol and sugar-sweetened drinks, as they can contribute to dehydration
• Carry a refillable water bottle and sip throughout the day
• Add fruit to water for flavor; tea, coffee and milk also count toward fluid intake
• Eat foods with high water content, like watermelon, oranges, strawberries and cucumbers
• Drink one to two glasses of water before activities, particularly when you first wake up
• Consume electrolyte beverages, tablets or powders during strenuous or all-day activities

Take steps to prevent foodborne & waterborne illnesses

Trying new foods can be an exciting part of the travel experience, but it can also increase your risk for gastrointestinal (stomach) infections. While food- and waterborne illnesses are more commonly associated with international destinations, you can experience them when traveling domestically, too.

To reduce your risk of getting sick, follow these tips:

• Consider water quality. If you’re traveling to a place where the tap water may not be safe, stick with bottled water for drinking and brushing your teeth. Skip the ice unless you know it’s been made with purified water. Visit Yale University’s sanitation and drinking water rankings to learn more about tap water quality at your destination.
• Wash or peel produce. Before you bite into raw produce, wash it thoroughly with bottled or purified water. You may want to opt for produce you can peel yourself. Precut fruit and vegetables may increase your risk for foodborne illnesses.
• Make smart dining choices. Avoid raw or undercooked meats. Choose hot, freshly cooked foods instead. It’s also best to avoid foods that have been sitting out at room temperature for long periods of time. Be cautious with consuming foods from street vendors.
• Be mindful of dairy products. Some dairy products made outside the U.S. may not be pasteurized and can contain bacteria that cause foodborne illnesses.

Be ready for the unexpected

Despite precautions, sickness and injuries can happen while you’re away. Before you leave, it’s a good idea to contact your health insurance carrier to find out if you’re covered while traveling abroad. If not, you may want to consider purchasing insurance that covers health care and emergency medical evacuation.

Even if you’re just traveling domestically, find out what’s covered in case you need care in another state. These tips can also help ensure you’re prepared for an emergency:

• Know where to get care at your destination
• Bring enough prescription medication to last your entire trip, plus a few days extra in case of travel delays
• Bring your health insurance ID card with you
• Bring a list of your prescriptions

Medical review provided by Christine Bozich, MD, medical director of academics and development for MultiCare Indigo Urgent Care.