How to Avoid Getting Sick While Traveling: Top Tips & Travel Health Hacks

How to Avoid Getting Sick While Traveling This Holiday Season 🎄✈️

Traveling during the holidays is exciting, but nothing can ruin a trip faster than catching a cold, stomach bug, or travel-related illness. From airplane germs and crowded airports to new foods and time zone changes, there are plenty of ways your health can be challenged on the road. The good news? With the right travel health tips, smart hygiene habits, and wellness strategies, you can stay healthy while traveling and enjoy every moment of your holiday getaway. Whether you’re flying home to see family, heading abroad, or road-tripping to a new destination, these practical tips will help you avoid getting sick while traveling and keep your holiday season stress-free.

Table of Contents

1. Prioritize Hand Hygiene

One of the easiest and most effective ways to avoid getting sick while traveling is practicing good hand hygiene. Germs spread quickly in high-touch areas like airplane tray tables, security bins, door handles, and hotel remotes. Since you can’t always control your environment, the key is to stay prepared and make handwashing or sanitizing a consistent habit.

Travel Hacks to Stay Healthy:

Carry Hand Sanitizer: Always keep a travel-size hand sanitizer (at least 60% alcohol) in your carry-on or day bag so it’s within reach when soap and water aren’t available.
Wash Hands Often: Make it a routine to wash your hands before eating, after touching handrails, kiosks, or any public surface. Scrub for at least 20 seconds if possible.
Disinfect Surfaces: Pack disinfectant wipes and clean airplane tray tables, seat belts, hotel TV remotes, and even your phone. These are some of the dirtiest items you’ll touch while traveling.
Avoid Touching Your Face: Resist the urge to touch your eyes, nose, and mouth, which are the quickest entry points for germs.

By staying consistent with these small habits, you’ll greatly reduce your chances of catching a cold, stomach bug, or other travel-related illness.

Need help packing for your trip? There are a few Carry-On Bags that always fly with me. Along with all my Must-Have Travel Essentials [View my entire Packing List here]. I’ve shared What I Keep in My Carry-On Bag (TSA-Friendly) along with my Ultimate Travel Toiletries Checklist. And EVERYTHING else I pack in my suitcase, including all my versatile travel wardrobe accessories!

2. Be Smart About Airplane Travel

Airplanes are one of the trickiest places to stay healthy. The combination of low humidity, recycled air, and close quarters with hundreds of passengers creates the perfect environment for germs to spread. Dry air inside the cabin can irritate your nasal passages, making it easier for viruses to enter your system. Add in the fact that you’re sharing the same airspace with strangers, and it’s no surprise that many travelers end up with a cold or sore throat after flying.

Travel Hacks for Staying Healthy on Flights:

Stay Hydrated: Drink at least one glass of water per hour in flight to combat dehydration. Carry a refillable water bottle so you don’t have to rely on small cups of water from flight attendants.
Skip Alcohol and Excess Caffeine: Both dehydrate you faster, leaving your body more vulnerable to illness. Save the celebratory drink for after you land.
Wear a Mask: If you’re on a crowded flight or seated near someone who’s coughing or sneezing, a high-quality mask (like KN95 or N95) offers extra protection.
Disinfect Your Seat Area: Bring disinfecting wipes and clean high-touch surfaces such as tray tables, seat belt buckles, armrests, and touchscreens. These are rarely sanitized between flights.
Pro Tip: Use the overhead air vent to your advantage. Aim it so that the airflow creates a barrier in front of your face, helping push away airborne particles.

A little preparation goes a long way. By keeping your body hydrated, avoiding unnecessary germs, and cleaning your personal space, you’ll reduce your risk of catching something mid-flight.

>> Survival Guide to Stress-Free Travel: How to Reduce Airport Anxiety and Calm Your Nerves Before Flying

3. Choose Safe Foods & Drinks

One of the fastest ways to ruin a trip is by eating or drinking something that makes you sick. Food poisoning and traveler’s diarrhea are among the most common travel illnesses, especially when visiting destinations with different food safety standards. The good news is that a few smart choices can drastically lower your risk.

Travel Hacks for Eating and Drinking Safely:

Stick to Bottled Water: In destinations where tap water isn’t safe to drink, always choose sealed bottled water. Double-check that the cap is intact before opening.
Skip the Ice: Ice cubes are often made from tap water. Unless you’re certain they’re purified, it’s best to avoid them.
Avoid Risky Foods: Raw seafood, undercooked meats, and street food that’s been sitting out in the sun are higher risks for contamination.
Eat Cooked Meals Served Hot: Heat kills most bacteria and viruses, so freshly cooked, steaming meals are generally the safest choice.
Choose Peelable Fruits & Veggies: Stick to produce you can peel yourself—like bananas, oranges, or avocados—to avoid potential contamination from washing water.

By paying attention to what you eat and drink, you can avoid foodborne illnesses and keep your energy up for sightseeing, exploring, and enjoying your trip.

>> Get my Ultimate Guide: How To Travel On A Budget (hotels, flights, rental cars + more…) for avoiding expensive or risky street food and eating safely while saving money.

4. Boost Your Immunity Before and During Travel

Your immune system is your strongest defense against getting sick while traveling. Long flights, jet lag, and new environments can weaken it, but with a little preparation, you can keep your body in fighting shape. The key is to start building your defenses before your trip and continue healthy habits on the road.

Travel Hacks to Strengthen Your Immunity:

Prep Before You Go: In the weeks leading up to your trip, prioritize sleep, regular exercise, and balanced meals packed with protein, fruits, and vegetables. A strong foundation makes you more resilient against illness.
Pack Immune Boosters: Supplements like vitamin C, zinc, and probiotics can give your immune system extra support. They’re small, lightweight, and easy to bring along.
Stick to a Sleep Routine: Lack of rest weakens immunity. Try to maintain your regular sleep schedule, especially when crossing time zones. Use an eye mask or earplugs to improve rest in noisy environments.
Bonus Hack: Bring herbal teas such as ginger, peppermint, or chamomile. They not only aid digestion but also help you relax after a long day of traveling.

By keeping your immune system strong both before and during your trip, you’ll reduce your risk of getting sick and feel energized to enjoy your travels.

>> Learn How to Recover from Jet Lag Fast: Vacation Recovery Tips

5. Pack Smart Health Essentials

Even the healthiest traveler can run into unexpected issues like stomach bugs, headaches, or minor injuries. Having a well-stocked travel health kit not only saves you stress but can also save time and money if illness strikes abroad. Pharmacies may not always carry what you need—or you might face language barriers when trying to explain your symptoms. Packing your own essentials ensures you’re prepared for anything.

What to Include in Your Travel Health Kit:

Travel-Size First Aid Kit: Stock with adhesive bandages, antiseptic wipes, and pain relievers for minor cuts, scrapes, or headaches.
Thermometer: A compact digital thermometer helps you quickly check for fevers if you start feeling unwell.
Over-the-Counter Medications: Bring a small supply of common meds for headaches, colds, allergies, nausea, diarrhea, and motion sickness.
Electrolyte Packets or Rehydration Tablets: Perfect for long flights, hot climates, or recovering from a stomach bug.
Prescription Medications: Always carry prescriptions in their original packaging, along with a copy of the prescription if possible. Keep them in your carry-on luggage in case your checked bag is lost.

Pro Tip: Pack these essentials in a clear, resealable pouch or small toiletry bag so they’re easy to find when you need them.

6. Manage Stress & Stay Active

Travel is exciting, but it can also be exhausting. From navigating airports to adjusting to new time zones, stress and fatigue can sneak up on you. Both are known to weaken the immune system, making you more vulnerable to getting sick while traveling. The best way to stay healthy is to keep your body moving and your mind relaxed.

Travel Hacks for Reducing Stress and Staying Energized:

Move Often: Take short walks at airports during layovers, stretch in your hotel room, or do a few yoga poses after long drives. Even 10 minutes of movement can boost circulation and energy.
Plan Downtime: Avoid overpacking your itinerary. Scheduling a bit of rest each day prevents burnout and keeps you feeling refreshed.
Practice Relaxation Techniques: Try deep breathing, meditation, or journaling to calm your mind. Meditation apps are a great tool for busy travelers.
Get Quality Sleep: Rest is essential for recovery and immunity. Use earplugs, sleep masks, or white noise apps to improve sleep quality in unfamiliar environments.
Traveling with Kids? Build in extra time between activities and flights. Rushing increases stress for everyone, and a calmer pace makes the trip more enjoyable.

Keeping stress levels low and staying active doesn’t just protect your immune system—it also makes your travels more enjoyable and memorable.

>> Did you know? There are 8 Health Benefits of Taking a Vacation (Backed by Science)

7. Be Cautious with Crowds

Crowded spaces like busy markets, packed trains, airports, and popular tourist attractions can quickly increase your exposure to germs. While avoiding crowds completely isn’t realistic when traveling, you can take smart precautions to lower your risk of picking up an illness.

Travel Hacks for Navigating Crowded Places Safely:

Go Early: Visit popular attractions early in the morning to beat the rush and enjoy a more relaxed experience.
Keep Distance When You Can: Practice social distancing when possible and avoid close contact with anyone who appears visibly sick.
Carry a Barrier: Pack tissues or a lightweight scarf that you can use to cover your mouth and nose in crowded or enclosed areas.
Stay Aware of Hygiene: After navigating crowds, wash your hands or use sanitizer before eating or touching your face.

By being mindful in crowded environments, you’ll reduce your chances of catching common travel bugs while still enjoying everything your destination has to offer.

>> Learn more about scheduling downtime, stress management, and keeping calm during busy travel periods with these Holiday Travel Tips, Tricks & Strategies To Make Every Trip Stress-Free, Safe + Save Money!

8. Know When to See a Doctor

Even with the best preparation, sometimes self-care isn’t enough. Listening to your body and seeking medical attention promptly can prevent a minor illness from turning into a major setback on your trip.

Travel Hacks for Handling Health Emergencies:

Recognize Serious Symptoms: Seek medical help if you develop a high fever, persistent vomiting, severe diarrhea, dehydration, or other concerning symptoms. Don’t ignore warning signs, even if you’re far from home.
Have Travel Insurance: Make sure your policy covers medical emergencies and know how to contact your insurer quickly. It can save you thousands of dollars in unexpected medical bills.
Research Local Healthcare Options: Before you travel, look up nearby hospitals, clinics, or urgent care centers. This is especially important if you’re going abroad, where navigating healthcare systems can be challenging.
Keep Important Info Handy: Bring a copy of your insurance card, identification, and any relevant medical records or prescriptions.

Being proactive and knowing where to turn for help ensures you can get treatment quickly, recover faster, and continue enjoying your travels.

9. Protect Your Skin and Eyes

Travel can take a toll on your skin and eyes, from sun exposure and dry airplane air to pollution in cities. Ignoring this can leave you feeling fatigued or more susceptible to illness.

Travel Hacks for Skin and Eye Health:

Use Sunscreen: Apply broad-spectrum SPF 30+ when outdoors, even in winter or cloudy weather.
Wear Sunglasses and Hats: Protect your eyes and prevent sun damage to sensitive facial skin.
Moisturize: Carry a small moisturizer and lip balm to combat dryness from airplane cabins or harsh climates.
Hydrate Internally: Drinking plenty of water also helps keep skin healthy and supports overall immunity.

10. Sanitize Your Accommodations

Hotels, hostels, and Airbnbs can harbor germs on doorknobs, remotes, light switches, and bathroom surfaces. A few proactive habits can drastically reduce your exposure.

Travel Hacks for a Cleaner Room:

Wipe Down High-Touch Surfaces: Use disinfecting wipes on doorknobs, light switches, TV remotes, and faucet handles.
Bring Your Own Pillowcase or Towel: If you’re concerned about cleanliness, a personal pillowcase or towel adds an extra layer of protection.
Ventilate the Room: Open windows if possible to let in fresh air and reduce stale air and potential germs.
Check Reviews: Sometimes previous travelers note hygiene issues—choose accommodations with high cleanliness ratings.

>> Germs aren’t the only thing you need to worry about. Be sure to Stay Safe and Travel Smart: following these Essential Hotel + Travel Safety Tips!

11. Practice Safe Transportation Habits

Buses, trains, taxis, and rideshares can expose you to germs, especially in crowded urban areas. Even Renting A Car doesn’t mean it’s going to be sanitary and clean!

Travel Hacks for Safer Transit:

Use Hand Sanitizer: Apply after touching handles, seats, or buttons.
Minimize Contact: Avoid leaning on surfaces or placing bags directly on seats or floors.
Wear a Mask: In crowded public transport or long journeys, a mask reduces the risk of airborne illnesses.
Carry Disinfecting Wipes: Wipe down armrests, seat belts, or handles when possible.

12. Mind Your Mental Health

Mental well-being is an often-overlooked part of travel health. Stress, anxiety, and homesickness can weaken your immune system and leave you more vulnerable to illness.

Travel Hacks for Emotional Wellness:

Schedule Downtime: Avoid cramming every moment with activities; give yourself space to rest.
Practice Mindfulness or Meditation: Apps, breathing exercises, or journaling help you stay centered.
Stay Connected: Regular check-ins with friends or family reduce loneliness and stress.
Plan Ahead: Having a clear itinerary can reduce uncertainty, while flexibility keeps you calm when plans change.

FAQs: How to Avoid Getting Sick While Traveling

Q1: How can I prevent getting sick while traveling on a plane?

Staying healthy on flights starts with hydration, hand hygiene, and disinfecting your seat area. Avoid alcohol and excessive caffeine, wipe down tray tables and armrests, and consider wearing a mask in crowded cabins.

Q2: What foods and drinks should I avoid while traveling?

To reduce the risk of food-borne illness, avoid raw or undercooked meats, seafood, and street food that’s been sitting out. Stick to freshly cooked meals, peelable fruits, and bottled water in destinations where tap water may be unsafe.

Q3: Which supplements or vitamins help prevent getting sick while traveling?

Supplements like vitamin C, zinc, and probiotics can support your immune system, but adequate sleep, hydration, and a balanced diet are equally important for staying healthy on the road.

Q4: How can I reduce exposure to germs in crowded tourist spots?

Visit attractions early to avoid peak crowds, practice social distancing where possible, use a mask or scarf to cover your mouth and nose, and sanitize your hands frequently.

Q5: What should I pack in a travel health kit?

A well-stocked travel health kit should include:

Travel-size first aid supplies (bandages, antiseptic wipes, pain relievers)
Thermometer
OTC medications for colds, allergies, nausea, diarrhea, and motion sickness
Electrolyte packets
Prescription medications in original packaging

Q6: When should I see a doctor while traveling?

Seek medical attention if you experience high fever, persistent vomiting, severe diarrhea, dehydration, or other serious symptoms. Carry travel insurance and research local healthcare options before your trip.

Q7: Can stress or fatigue affect my health while traveling?

Yes, stress and fatigue weaken the immune system. Stay healthy by scheduling downtime, practicing meditation or deep breathing, journaling, and staying active during your trip.

Q8: How can I stay healthy while traveling internationally?

Follow travel hygiene and food safety tips, pack a health kit, maintain hydration and sleep, get recommended vaccines, and know the location of local clinics or hospitals in case of illness.

Final Thoughts

Travel shouldn’t be stressful—especially not your health. By following these travel health tips, staying mindful of hygiene, and preparing ahead, you can enjoy your adventures without the worry of getting sick. Your dream trip awaits, and being proactive about your health ensures you make the most of every moment.

Did you find these travel health tips useful? Share this post with fellow travelers and stay healthy on your next adventure!

Don’t Miss A Thing…

Follow @MapsAndMilesCom on Social Media via Facebook, Instagram, Twitter X, and Pinterest. Also, don’t forget to Subscribe on YouTube! And, Most Importantly Sign Up To Receive My Email Newsletter!