Traveling can be one of the most enriching experiences in life, but it often comes with unexpected challenges that can jeopardize our health (1). As we embark on adventures, we expose ourselves to new environments, foods, and germs, making it essential to prioritize our well-being (2). We’ve all heard that travel can make us richer, but it’s equally important to ensure that it doesn’t leave us feeling under the weather.
By harnessing our expertise in medical supplementation and health strategies, we can help you navigate the complexities of staying healthy on the road. From understanding the importance of vaccinations (3) to recognizing the signs of illness (4), we’ll share practical tips and insights that empower you to enjoy your travels without the worry of getting sick. Let’s explore how we can make your next journey not just memorable but also safe and healthy.
Why Traveling Can Make You Sick
Traveling exposes us to various health risks due to changes in environments, foods, and germs (5). Stress from travel can compromise our immune system, making us more susceptible to illness (6). Adjusting to new time zones disrupts our internal clocks, leading to fatigue and lowered resistance to infections (7). Jet lag can exacerbate these issues, making it crucial to implement jet lag prevention measures (8).
We must also consider food safety. Different regions have varying hygiene standards, which can lead to foodborne illnesses (9). Consuming raw or undercooked meats, seafood, and eggs increases the chance of infections (10). Sticking to hot, freshly cooked meals helps reduce this risk (11). Paying attention to food handling, especially from street vendors, is vital for avoiding travel illness (12).
Proper travel hygiene plays a significant role in staying healthy abroad. We should wash our hands frequently with soap and clean water for at least 20 seconds, particularly before eating and after using the restroom (13). When clean water isn't available, using hand sanitizer with at least 60% alcohol offers an effective alternative (14).
Safe drinking water practices further mitigate health risks. We must choose bottled or treated water in areas where tap water isn't safe (15). Avoiding ice unless certain of its source provides additional protection against illnesses (16).
Staying hydrated contributes to overall well-being. Dehydration can worsen symptoms and impair our immune response (17). Drinking plenty of fluids before, during, and after our travels safeguards our health (18).
By prioritizing these travel health tips, we can maintain our well-being and enjoy our adventures without the threat of illness.
Prep Before You Go: Set Yourself Up for Success
Preparation plays a crucial role in keeping us healthy during travel. By taking steps before our trip, we can significantly reduce the risk of illness (19).
Visit a Travel Health Clinic
Schedule a visit to a travel health clinic 6 to 8 weeks before departure. Clinics provide tailored advice and vaccinations that depend on our destination, age, medical history, and travel type (20). Recommended vaccinations may include those for hepatitis, typhoid, yellow fever, influenza, or COVID-19 (21). Receiving these travel vaccinations helps prevent travel illness and promotes staying healthy abroad (22).
Start Immune Support Early
Initiate immune support at least 48 hours before travel (23). Prioritize getting 8 hours of quality sleep nightly (24), staying hydrated (25), and consuming balanced meals rich in fruits and vegetables (26). Healthy travel habits like avoiding excess food and alcohol promote a robust immune system and help us prevent travel illness (27). Implementing these strategies lays the foundation for a safe and healthy journey.
What to Pack to Stay Healthy on the Go
Packing the right items ensures we prevent travel illness and stay healthy abroad (28). Here’s a concise list of essentials:
● Hand sanitizer: Carry a travel-sized bottle. Use it frequently, especially when soap and water aren't available (29).
● Personal medications: Keep them in original packaging along with copies of prescriptions. Include any over-the-counter pain relievers (30).
● Antacids and antidiarrheal medication: Prepare for digestive issues, as travelers' diarrhea affects many (31).
● Motion sickness remedies: If prone to motion sickness, pack medication or acupressure bands (32).
● Insect repellent: Choose products with at least 30% DEET. It helps avoid bug bites that can lead to diseases like dengue (33).
● Sunscreen: Use SPF 30 or higher to protect against harmful UV rays (34).
● Healthy snacks: Pack nuts, protein bars, or granola to maintain energy, especially on long travel days (35).
● Travel first aid kit: Include bandages, antihistamines for allergies, and antinausea medications (36).
● Water purification tablets: Useful for ensuring safe drinking water, particularly in areas where tap water isn’t reliable (37).
● Hydration supplies: Carry a refillable water bottle. Staying hydrated is key for avoiding travel fatigue and jet lag (38).
● Dietary Supplements: Carry dietary supplements you may need for sleep support, digestive support, motion sickness, nausea, and immune support that come in travel-friendly sizes. EZStrip offers a variety of individually wrapped oral strip supplements that are precisely dosed. These often are easier to travel with than capsules or gummies as they are small, compact, individually wrapped for travel, and do not require water to consume.
By packing these health essentials, we can establish healthy travel habits and minimize the risk of illness while enjoying our adventures.
Hygiene Habits that Protect You
Maintaining proper hygiene plays a critical role in preventing illness while traveling (39). By adopting effective hygiene habits, we can significantly reduce the risk of falling ill and ensure a healthier journey (40).
Sanitize Your Space
Addressing our immediate environment is crucial. Clean high-touch surfaces regularly, especially in transit. Utilize disinfectant wipes to wipe down airplane tray tables, armrests, seat belts, and hotel room surfaces. Keeping personal items sanitized is equally important; phones, tablets, and various gadgets can harbor harmful bacteria (41). Disposable covers or liners for seats in crowded areas can further minimize germ exposure. By taking these actions, we actively contribute to a healthier and safer travel experience (42).
Go Touch-Free Where Possible
Embracing touch-free options can significantly reduce our risk of exposure to germs (43). Use contactless payments to avoid handling cash, and opt for cards or mobile payments instead (44). When entering buildings, seek touchless entry through automatic doors or use touch tools to open manual doors, minimizing direct contact with frequently touched surfaces (45). Limiting the use of shared items also helps; avoiding pens or headphones that others have touched prevents unnecessary germ transfer (46). Adopting these touch-free practices enhances travel hygiene and supports overall well-being.
Boost Your Immunity During the Trip
Enhancing immunity while traveling can be achieved with various strategies that support overall health (47).
EZStrip Boost: This supplement is designed to support immune health and contains natural antioxidants. When your immune system is strong, this can help you stay resilient against common travel illnesses (48). Incorporating such products gives your body additional defense needed for various environments.
Eating well supports your immune function—focus on a balanced diet with plenty of fruits and vegetables (49). Staying hydrated is crucial; drinking adequate amounts of safe water and avoiding excessive caffeine or alcohol helps maintain hydration throughout your journey (50).
Following these practices enhances your ability to prevent travel illness, making trips both enjoyable and healthy (51). Prioritizing these habits contributes to overall wellness and ensures you remain energized and alert as you explore new places.
Food and Water Safety Tips
Maintaining safe food and water practices benefits health while traveling. Adhering to these guidelines significantly reduces the risk of foodborne illnesses and keeps you hydrated (52).
Food Safety Tips
● Choose cooked foods served hot, as heat kills most harmful pathogens, especially for meat, seafood, and eggs (53).
● Avoid raw or undercooked meats and seafood—these have higher associations with foodborne illness in various regions (54).
● Eat fruits and vegetables you can peel yourself, like bananas and oranges, to minimize contamination risks (55).
● Avoid street food unless it's prepared in front of you and served hot; this ensures better hygiene standards (56).
● Wash hands with soap and water, or use hand sanitizer before eating. Regular hand hygiene is crucial for avoiding foodborne illnesses (57).
● Should you feel nauseous from travel or after eating, an EZStrip Ease ginger root extract strip can provide you with digestive support while traveling.
Water Safety Tips
● Drink bottled water from trusted brands with sealed caps. Tap water can harbor pathogens in many destinations (58).
● Avoid tap water, including ice cubes made from it. Using bottled or boiled water for brushing teeth also prevents illness (59).
● When bottled water is unavailable, purify water by boiling or using water purification tablets or filters (60).
Additional Health Practices
● Check CDC Travel Health Notices for your destination to stay informed about health alerts or disease outbreaks (61). Following their recommendations mitigates illness risk.
● Prepare a travel health kit including hand sanitizer, disinfectant wipes, and any necessary prescription medications (62).
● Practice good personal hygiene, incorporating regular handwashing and surface sanitization, particularly in public areas (63).
● Avoid close contact with sick individuals or crowded places to further protect against illness (64).
Implementing these food and water safety tips leads to healthy travel habits and informed decisions that enhance your adventure and keep illness at bay.
Get Enough Rest & Manage Jet Lag
Rest and managing jet lag are critical for preventing travel illness (65). Prioritize at least 8 hours of sleep each night before and during your trip (66). Adequate sleep boosts white blood cell production, essential for a strong immune system while traveling (67).
Adjust your sleep schedule gradually to align with the destination's time zone (68). If jet lag symptoms persist, short naps of 20 to 30 minutes can help alleviate fatigue, but avoid long naps as they may worsen jet lag (69).
EZStrip Sleep provides a melatonin and l-theanine sleep support supplement that can help you fall asleep easier and provide restful sleep when you are sleeping on airplanes, hotel rooms and other travel situations. EZStrip Energy is a caffeine supplement that can help provide an energy boost and increase alertness when you are traveling across time zones or on long road trips.
Slow down your itinerary to give your body adequate recovery time, especially after long flights or crossing time zones (70). Taking these steps supports healthier travel habits and reduces stress, which can compromise your immune system (71).
Combining these strategies with proper hydration and meal balance further boosts travel health (72). Staying hydrated during flights is key, as dehydration exacerbates jet lag (73). Drink half your weight in ounces of water each day for optimal hydration (74).
By integrating these approaches, you maximize your chances of staying healthy abroad and enjoying your adventures without disruption from illness.
Stay Active Without Overdoing It
Maintaining health while traveling includes physical activity without overexerting yourself (75). Staying active supports your immune system, helping prevent travel illness and avoid fatigue (76).
Effective strategies:
● Engage in daily walks to explore and boost circulation and well-being (77).
● Stretch during breaks—stretching promotes flexibility and reduces muscle tension, making travel more comfortable (78).
● Attend local yoga classes—enhancing relaxation and mindfulness while promoting physical activity (79).
● Use hotel gyms for brief workouts to keep your routine consistent (80).
● Participate in outdoor activities (light hiking, cycling, swimming) to appreciate surroundings while staying active (81).
● Schedule rest days—balance activity with downtime to allow for relaxation and recovery after long travel days (82).
Integrating these practices fosters healthy travel habits and enhances your overall experience, supporting immune health and general well-being.
What To Do If You Get Sick While Traveling
Getting sick while traveling can disrupt your plans and impact your well-being. If illness strikes, here are essential steps:
● Carry a travel health kit with pain relievers, motion sickness remedies, stomach aids, and first aid supplies (83).
● Seek medical attention if symptoms worsen or persist to get necessary advice and treatment (84).
● Stay hydrated by drinking safe, clean water to aid recovery. Avoid caffeine and alcohol; ensure enough fluids, especially with gastrointestinal discomfort (85).
● Rest and recover—allow your body time to recuperate. Taking a day or two off from planned activities recharges you. Adequate sleep enhances immune system recovery (86).
● Continue good hygiene practices—frequent handwashing or sanitizer after public spaces prevents germ spread (87).
● Stick to safe foods—consume well-cooked meals only, choosing restaurants with high hygiene standards (88).
● Monitor symptoms—track any new developments and seek medical care for unusual or severe symptoms to prevent complications (89).
By following these steps, you can manage health challenges while traveling and continue to enjoy new experiences.
Healthy Habits After You Return
Resting after travel supports your immune system and enhances recovery. Allow at least 1–2 days of rest before resuming intensive activities (90).
Hydration post-trip is crucial for immune recovery. Drink plenty of fluids—aim for half your body weight in ounces of water daily (91).
Monitor for symptoms to catch any potential illness early. Stay alert for signs of sickness and seek medical attention if needed (92).
Eat nutrient-rich meals and continue good hygiene practices; frequent handwashing and hand sanitizer minimize infection risk (93). Implementing these healthy travel habits contributes to overall well-being.
Following these travel health tips lets you prevent travel illness and enjoy future adventures.
Final Tips: Stay Safe, Stay Energized
Prioritize your health while traveling and truly enjoy exploring new places. Implement simple, effective strategies like maintaining good hygiene (94), staying hydrated (95), and managing your sleep (96) to significantly reduce risk of illness.
Packing essential health items (97) and being mindful of food and water safety (98) further enhances the travel experience. Listen to your body and allow time to rest and recover as needed (99).
With these practices in place, you can travel confidently, knowing you've taken the necessary steps to stay safe and energized. Here’s to healthy travels and unforgettable memories!
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