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Exposed to Germs? What to Do in the Next 72 Hours

How to avoid getting sick after being exposed

Exposure doesn’t guarantee illness, but the next 24–72 hours matter. Focus on lowering the amount of germ you carry, supporting your body’s defenses, and reducing the chance you pass anything on while you wait to see if symptoms develop.

Act fast: reduce your “germ load”

Wash hands thoroughly with soap and water for at least 20 seconds, especially before eating and after using the restroom. If soap and water aren’t available, use a sanitizer with at least 60% alcohol. Avoid touching your eyes, nose, and mouth—those are easy entry points. If the exposure was close and recent, change clothes and shower when you can, especially after crowded indoor settings or public transit.

Support your immune system with the basics

Prioritize sleep for the next few nights; consistent, high-quality rest is one of the strongest predictors of resilience. Hydrate steadily (water and electrolyte drinks if you’re sweating or traveling). Eat regular, balanced meals with protein, fruits/vegetables, and easy-to-digest carbs. Skip “crash” behaviors that stress the body—heavy alcohol, all-nighters, and extreme workouts.

Lower the risk of spreading illness while you monitor

If you were exposed to something contagious, be extra cautious around high-risk people (older adults, infants, immunocompromised friends). Improve airflow by opening windows or using filtration, and consider masking in crowded indoor spaces for a few days. Disinfect high-touch items you share—phone, earbuds, doorknobs, and remote controls.

Watch for early signs and test when appropriate

Track symptoms like sore throat, fever, chills, new cough, stomach upset, or unusual fatigue. If a home test is relevant to the exposure (for example, respiratory viruses), test according to the timing recommended on the test or local guidance, and retest if symptoms appear after an initial negative result. Seek medical care quickly for trouble breathing, persistent high fever, chest pain, confusion, dehydration, or worsening symptoms.

For a practical travel-focused checklist to help avoid getting sick in the first place, see this travel health guide.

FAQ

What should you do right after traveling to reduce your chances of getting sick?

Wash hands, shower if possible, and wipe down high-touch items like your phone and reusable water bottle. Get a full night of sleep, hydrate, and keep interactions with high-risk people limited for a day or two while you monitor symptoms.