Whether you’re heading out on a family vacation, a business trip, or a weekend getaway, travel can be exciting, but it can also take a toll on your health. Long flights, unfamiliar environments, changes in diet, and exposure to new germs all increase your chances of getting sick while you’re away from home.
At MedNow Urgent Care, we want you to enjoy every moment of your travels without being sidelined by illness. That’s why we’ve compiled this comprehensive guide to staying healthy on the road. With a little preparation and some smart habits, you can help prevent common travel-related illnesses and feel your best throughout your trip.
- Prioritize Pre-Trip Planning
Before you even pack your bags, take time to get your health in order.
Schedule a Check-Up (If Needed):
If you have a chronic condition, are traveling internationally, or haven’t had a recent check-up, consider scheduling a visit with your healthcare provider. They can ensure you’re fit to travel and may recommend vaccinations depending on your destination.
Get the Right Vaccinations:
If you’re traveling abroad, especially to developing countries, you may need vaccines such as Hepatitis A, Typhoid, or Yellow Fever. Visit the CDC Travel Health website or consult with your provider at least 4–6 weeks before departure.
Pack a Travel Health Kit:
Include essentials like:
- Over-the-counter medications (pain relievers, antihistamines, motion sickness meds)
- Prescription medications in their original containers
- Hand sanitizer
- Antibacterial wipes
- Bandages
- Sunscreen and insect repellent
- Stay Hydrated and Eat Smart
Travel often throws off our eating and hydration habits—but they’re essential for immune support and overall wellness.
Drink Plenty of Water:
Flying can be very dehydrating. Bring a reusable water bottle and refill it often. Be cautious with local water supplies when traveling internationally—stick to bottled or filtered water when necessary.
Watch What You Eat:
Street food and unfamiliar cuisine can tempt your tastebuds but upset your stomach. To avoid foodborne illness:
- Eat only freshly cooked foods that are hot
- Avoid raw or undercooked meats and seafood
- Be cautious with raw fruits and vegetables unless you can peel them yourself
- Choose reputable restaurants or vendors that look clean and busy
- Practice Good Hygiene
One of the simplest and most effective ways to avoid illness is to practice good hand hygiene.
Wash Hands Regularly:
Use soap and water whenever possible, especially before eating and after using the restroom. When soap isn’t available, use a hand sanitizer with at least 60% alcohol.
Disinfect Surfaces:
Airplane tray tables, hotel remotes, and public restroom door handles can harbor bacteria and viruses. Wipe them down with disinfectant wipes.
Avoid Touching Your Face:
Touching your eyes, nose, or mouth with unwashed hands is a quick way to introduce germs into your body.
- Support Your Immune System
A strong immune system is your best defense against getting sick while traveling.
Stick to a Sleep Routine:
Sleep is essential for immune function. Try to maintain a regular sleep schedule, even if you’re changing time zones. Use eye masks, earplugs, or white noise apps to help you sleep in unfamiliar environments.
Eat Nutritious Foods:
Even if you indulge a little on vacation, be sure to include fruits, vegetables, lean proteins, and whole grains in your meals.
Consider Immune Support Supplements:
Vitamin C, zinc, or probiotics may help support your immune system, especially during high-stress travel. Talk with your doctor before adding new supplements to your routine.
- Protect Yourself During Transit
Planes, trains, and buses are hotspots for germs. Take extra care during transit.
Wear a Mask in Crowded Settings:
Masks help reduce the spread of respiratory illnesses, especially in crowded or enclosed spaces like airports or public transportation.
Avoid Close Contact with Sick People:
If someone nearby is coughing or sneezing, try to maintain distance or change seats if possible.
Move Around on Long Flights:
Stretching and walking periodically can help with circulation and prevent blood clots. This is especially important on flights longer than four hours.
- Watch Out for Travel-Specific Health Risks
Some travel-related illnesses are specific to certain destinations or activities.
Motion Sickness:
Whether you’re on a boat, plane, or winding road, motion sickness can quickly ruin a trip. Over-the-counter medications or wristbands may help prevent symptoms.
Altitude Sickness:
If you’re traveling to high elevations, ascend gradually if possible. Drink lots of water, avoid alcohol, and rest if you feel dizzy or short of breath.
Insect-Borne Illnesses:
Use insect repellent with DEET or picaridin in areas where mosquitoes may carry diseases like malaria, dengue, or Zika. Wear long sleeves and pants in high-risk areas.
- Know Where to Go for Care
Even with the best planning, illness or injury can still happen while you’re away.
Research Local Medical Facilities:
Before you go, locate nearby urgent care clinics or hospitals at your destination. If you’re traveling domestically, many urgent care centers, including MedNow Urgent Care, have multiple locations or accept walk-ins, making it easy to get care without an ER visit.
Travel Insurance Can Help:
Travel insurance with health coverage can be a lifesaver if you experience a medical emergency abroad. It’s especially important for international travel, where your regular health insurance may not apply.
- When You Return Home
If you experience symptoms like fever, rash, diarrhea, or unusual fatigue within a few weeks of returning from a trip, see a healthcare provider right away. Let them know where you traveled, what you ate or drank, and any activities that might have exposed you to illness.
Final Thoughts
Travel is one of life’s great pleasures, but nothing ruins a trip faster than getting sick. By taking a few preventive steps, you can greatly reduce your chances of illness and enjoy your journey with peace of mind.
At MedNow Urgent Care, we’re here when you need us, before or after your trip. Whether it’s a travel check-up, a last-minute vaccine, or treatment for a minor illness or injury, our experienced providers are ready to help you stay healthy and on the move.
Safe travels!
