Healthy on the Go: 7 Tips to Avoid Getting Sick While Traveling 

Traveling opens a world of exciting experiences, but it can also expose you to new germs and unfamiliar environments. While your vacation itinerary is unlikely to include “animal bite” or “food poisoning,” trips can get derailed by health hazards—leading to unexpected vacation memories of emergency room trips and days recovering in your hotel room.

Staying healthy while traveling is everyone’s goal. We asked Henry Wu, MD, infectious disease specialist and Director of the Emory TravelWell Center, for his guidance on staying healthy here, there and everywhere. Emory TravelWell supports international travelers with health care expertise based on their health and destination, including physical exams for international travel programs, pre-travel vaccinations and consultations, and post-travel care and treatment for infectious disease.

Check out our healthy travel tips to help you minimize your risk of getting sick and make the most of your adventures. From conquering jet lag to managing a bad sunburn, we’ve got you covered.  

Dr. Wu’s number one travel tip? “Plan ahead,” he says. “Are vaccinations recommended for your destination? Precautions against food or mosquito-borne infections? Preparing in advance will help you spend your time enjoying your trip and not dealing with unexpected illness.”

One of the most basic lines of defense is receiving your flu shot and COVID shot. Influenza and COVID are some of most common illnesses during travel. “While younger, healthy travelers might not be at high risk for severe infections, who wants to deal with getting sick during your vacation or bringing an infection to the people you visit?” says Dr. Wu.

Different regions and vacations pose different risks. From Paris, France’s 2023 bedbug infestation to more recent norovirus outbreaks on cruise ships, it’s important to get a sense of what to expect. The Center for Disease Control and Prevention's Travelers' Health tool is a great way to research common bacteria and viruses, as well as recommended vaccines by destination.

“Immigrants visiting their countries of origin often do not take additional precautions, assuming they are immune to the conditions endemic there,” says Dr. Wu. “However, living in the U.S. can result in the loss of immunity to infections like malaria, so checking in with your healthcare provider before you visit is a good idea.” 

Just like you pack your toiletries, don't leave home without a well-stocked travel health kit. This should include essentials like:

• Hand sanitizer: A travel-sized bottle of alcohol-based sanitizer is your best friend for frequent use, especially when soap and water aren't readily available.
  
  
• Any personal medications: Keep them in their original packaging with a copy of your prescription.
  
  
• Pain relievers and fever reducers: If you often catch a cold while traveling, decongestants and cough suppressants may also be worth packing.
  
  
• Antacids and anti-diarrheal medication: Travelers’ diarrhea is so common it has a name. Be prepared for potential digestive issues.
  
  
• Motion sickness remedies: If you're prone to it, pack medication or acupressure bands.
  
  
• Insect repellent: “Mosquito-borne infections like dengue are surging,” warns Dr. Wu. Protect yourself from bug bites by packing a bug spray.
  
  
• Sunscreen and lip balm with SPF: Protect yourself from harmful UV rays, no matter the climate. Going somewhere extra sunny? Pack hats and long sleeves.
  
  
• Basic first aid: It's always a good idea to have some basic first-aid items on hand, especially if you plan to be hiking or spending time outdoors.

“In addition to hand sanitizer, I like to carry a face mask, so I can cover-up in crowded indoor places with poor ventilation,” says Dr. Wu. “We learned from the COVID pandemic that masking can help protect against respiratory infections, which are among the most common infections among travelers.”  

Frequent handwashing helps prevent the spread of germs—which is particularly important when traveling. Wash your hands thoroughly with soap and water for at least 20 seconds, especially before eating and after being in public places. If soap and water aren’t available, use an alcohol-based hand sanitizer.

Throughout your trip, practice the habit of not touching your face, especially your eyes, nose and mouth. This is one of the easiest ways to get sick.

4. Consume with Care: Mealtime Health Concerns 

 One of the joys of vacation is eating food in your new destination. However, food and waterborne illnesses are common travel woes, especially when visiting regions with limited resources.

Infection occurs when consuming food or drink that’s contaminated with bacteria. From undercooked meat to establishments where hand washing isn't strictly enforced, it's unfortunately relatively easy to get sick.

Taking these steps can help reduce some of the risk:

• Drink safe water: If you know the tap water is not safe where you're visiting, opt for bottled water or water that has been properly treated (boiled, filtered or chemically disinfected). Avoid ice unless you're certain it's made from safe water. Brush your teeth with bottled water.
  
  
• Consider your dining options: When possible, avoid raw or undercooked meats, seafood and eggs, which are known to cause more frequent infection. Hot, freshly cooked food is often safer. Always consider the food handling and hygiene at restaurants and street vendors—if food is sitting out at room temperature for long periods, avoid it.
  
  
• Wash fruits and vegetables: If you're eating raw produce, wash it thoroughly with safe water. Thick-skinned fruits that you can wash and peel yourself are often the safest choice. 

One of the easiest ways to get sick while traveling is overdoing things. Getting enough sleep strengthens your immune system and helps you stay healthy.

To minimize jet lag, adhere as much as possible to your new time zone and spend time outdoors as exposure to daylight can help with the adjustment.

 6. Know What to Do

Sometimes, regardless of all our planning, a trip takes a turn for the worse. And sometimes—it's our doing.

“Injuries are common during travel and are more likely to cause deaths than infections,” says Dr. Wu. “While safety standards and emergency facilities can be limited in other countries, travelers often take more risks, often under the influence of alcohol.”

Dr. Wu recommends practicing common sense while traveling. “Skip activities if something doesn’t look safe or it’s something you wouldn’t do at home. If you are not an experienced motorcyclist, why would riding one in streets of Bangkok make much sense? If you aren’t a strong swimmer in a swimming pool, think twice about jumping in the surf.”

Here’s what to do if you get some common travel health issues:

• Injury: One of the most common injuries when traveling internationally is motor vehicle accidents. Know your local hospitals and follow law enforcement's directions.
  
  
• Food poisoning or travelers’ diarrhea: Stay hydrated with frequent sips of fluids. Eat plain foods like bananas and rice, and get lots of rest. Seek medical attention if you experience any of the following symptoms: bloody diarrhea, fever, severe nausea or vomiting, and dehydration.
  
  
• Sunburn: Apply aloe and take over-the-counter inflammatory medication such as ibuprofen. Remain out of the sun. Seek medical attention if you develop large blisters, show signs of infection or experience worsening pain.
  
  
•  Animal bites: Avoid contact with stray and wild animals, even if they look healthy. Any animal bite or scratch should be washed immediately, then seek immediate medical attention to determine whether or not rabies post-exposure treatment is needed. 

Pay attention to any unusual symptoms you develop while traveling. Don't ignore them, hoping they'll go away. If you feel unwell, seek medical attention promptly.

And for all its health risks, travel has some serious health benefits. “Exploring new cultures and cities can help us consider potentially healthier habits—for example seeing bicycling as a way of life in Denmark or commuters walking the streets of London,” says Dr. Wu. “Traveling alone can boost your confidence and lead to new social connections. Even visiting lower-income countries can have positive effects on our outlook—while we are reminded of the conveniences we take for granted at home, it is also inspiring to see how other cultures thrive with less.”

Staying healthy while traveling is a proactive process. By following these healthy travel tips, you can significantly reduce your risk of getting sick and enjoy a healthier, happier journey. Safe travels!

Emory TravelWell Supports Travelers

If you are traveling internationally or returning from a long trip, Emory TravelWell health services can support you in travel-related health care. We collaborate with the CDC to provide the most up-to-date care and treatment, and our infectious disease and tropical medicine-trained physicians are prepared to diagnose, treat and manage infections acquired during international travel. Book an appointment at 404-686-5885.