11 Ways to Avoid Getting Sick While Traveling
Travel increases exposure to unfamiliar pathogens and disrupts routines that support a healthy immune system. Even small choices, like where you sit or what you eat, can affect how your immune system holds up.
Knowing what steps to take ahead of time makes a difference. These tips can help reduce your risk of illness so you can spend less time recovering and more time enjoying your journey.
Prevent Nasal Dryness
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Airplane cabins can have humidity levels as low as 10–20%, which dries out mucous membranes and makes it easier for airborne pathogens to infect the body. Doctors recommend using a saline spray before and during flights to maintain moisture in the nasal passages. Applying petroleum jelly to the inside of the nostrils may also provide a physical barrier.
Wipe Down Seat Surfaces And Avoid Seat Pockets
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Seat pockets often collect anything passengers want to leave behind, including tissues, wrappers, and sometimes items people should never put there. They are not cleaned often, so it is safer to avoid using them. Keep your things in your own bag instead. Give the tray table, armrests, and seatbelt a quick wipe with disinfectant before you settle in, so you are not touching whatever the last traveler left behind.
Avoid Ice And Raw Produce In High-Risk Destinations
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In countries where water safety is questionable, uncooked produce and drinks with ice are common culprits for stomach troubles. Bottled water is the safest bet, and hot, cooked meals are usually less risky. Avoid salads or fruits that can’t be peeled unless you’re sure they were prepped with purified water.
Begin Supplements In Advance Of Your Trip
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Zinc, vitamin D, and vitamin C don’t work instantly. They need time to build up in your system. Health experts recommend starting them a few days before departure. Some travelers also swear by elderberry or mushroom extracts.
Use Insect Repellent With 30% DEET or 20% Picaridin
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Mosquitoes and ticks can transmit diseases such as dengue, malaria, and Lyme disease. The CDC recommends repellents containing at least 30% DEET or 20% picaridin for reliable protection. Travelers to tropical or forested areas should reapply repellent regularly and may need to pack mosquito nets or wear long sleeves in the evening when bites are more likely.
Choose Window Seats To Limit Passenger Contact
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A study published in Proceedings of the National Academy of Sciences found that passengers in window seats have fewer close interactions with others compared to aisle or middle seats. Reduced movement around the traveler decreases the likelihood of exposure to respiratory droplets or surface contamination during boarding, service, or bathroom visits.
Travel With A Basic Medical Kit And Prescriptions
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Don’t rely on finding medicine when you need it in an unfamiliar place. A simple travel kit with things like ibuprofen, allergy medicine, anti-nausea tablets, and a few bandages can come in handy. If you’re heading to humid climates, antifungal cream might be smart. Prescription meds should be packed in their original containers.
Adjust Overhead Air Vents For Air Circulation
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Instead of turning it off or letting it blast your face, aim the airflow just in front of your head at a medium strength. This helps push away particles that might float into your space. The filtered air on planes is generally clean, but that extra airflow can reduce your chance of inhaling something unwelcome.
Confirm Vaccination Requirements
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Visit the CDC Travel Health site to check destination-specific vaccine guidance. Common vaccines for international travel include hepatitis A, typhoid, and yellow fever. In malaria-risk zones, prophylactic antimalarial medication may be required. Routine vaccinations, such as influenza and COVID-19, should also be up to date.
Pack Electrolytes To Maintain Hydration
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Electrolyte sachets or tablets replenish fluids more effectively than plain water. Dehydration weakens the body’s ability to regulate temperature and transport nutrients. Travelers who use electrolytes often report fewer headaches, reduced fatigue, and faster adjustment to new time zones or altitudes.
Use Light-Blocking And Noise-Reducing Gear To Improve Sleep
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Jet lag, noisy flights, and bright cabin lights can wreck your sleep schedule. Bringing along an eye mask, earplugs, or noise-canceling headphones gives you a better shot at real rest. Poor sleep can make your immune system sluggish, so even a short nap with blackout gear is better than none.