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Stay Healthy Abroad: Tips to Avoid Getting Sick Traveling

How to not get sick when traveling internationally

International trips are exciting, but new foods, different germs, long flights, and disrupted sleep can make it easier to get run down. A few smart habits before departure and simple routines on the road can significantly lower your odds of catching something—or spending vacation time searching for a pharmacy.

Start protecting yourself before you leave

Check recommended vaccines and medications for your destination (and any layovers) several weeks ahead, since some shots require time or boosters. Pack a small health kit with hand sanitizer, disinfecting wipes, oral rehydration salts, pain/fever reducer, motion-sickness help if needed, and any prescription meds in original containers. If you’re prone to allergies or asthma, bring backups and a copy of prescriptions.

Practice “high-touch” hygiene while in transit

Airports, planes, and public transit are packed with shared surfaces. Wash hands with soap and water whenever possible, especially before eating, and use sanitizer when you can’t. Wipe down high-touch areas like tray tables and armrests, avoid touching your face, and consider masking in crowded indoor spaces if you’re trying to minimize respiratory bugs.

Be careful with food and water

Traveler’s stomach issues are often preventable. Choose food that’s fully cooked and served hot, skip raw or undercooked items in higher-risk settings, and be cautious with buffets where food may sit out. In places where tap water isn’t reliably treated, use sealed bottled water for drinking and brushing teeth, and avoid ice unless you’re confident it’s made from safe water.

Support your immune system with sleep, hydration, and pacing

Jet lag and packed itineraries can weaken your defenses. Aim for consistent sleep, hydrate during flights, and moderate alcohol—especially on travel days. Build in breaks, spend time outdoors, and wash hands after handling cash, menus, and shared devices.

Know what to do if symptoms start

Rest early, hydrate, and use over-the-counter remedies appropriately. If you develop high fever, severe dehydration, bloody diarrhea, worsening breathing symptoms, or symptoms that don’t improve, seek local medical care. For a destination-ready checklist, use this guide: don’t get sick on vacation: travel health checklist.

FAQ

What should I pack in a travel health kit?

Bring hand sanitizer, disinfecting wipes, a thermometer, oral rehydration salts, bandages, pain/fever medicine, any personal prescriptions (with extras), and a small supply of stomach/diarrhea relief. Keep essentials in your carry-on in case checked luggage is delayed.