How Not to Ruin Your Trip by Getting Sick
Beyond hand washing - (plus one topic just for da’ ladies)
You’ve researched the destination. You’ve budgeted. You’ve bored your coworkers with a lengthy itinerary. You’ve mentally packed outfits for weather you’ve never experienced.
And yet, many travelers forget to prepare the one thing that determines whether they’re sipping wine on a piazza or Googling “pharmacy near me” while sweating through yesterday’s linen pants.
Travel introduces you to new foods, water, air quality, and microscopic freeloaders that adore visitors. Think of germs as enthusiastic hosts who didn’t get the memo that you’re only staying a week.
With a little prep and common sense, you can protect your health while traveling, ensuring you spend more time gazing at antiquities versus heaving up last night's tapas, or visiting the emergency room with a broken limb.
First Things First: Condition the Meat Suit
If you’re out of shape, you’re a travel injury waiting to happen.
You don’t need to go full Arnold Schwarzenegger, but if your daily exercise consists of scrolling and lifting wine glasses, start moving before you leave. Walk hills. Climb stairs. Do yoga. Lift something heavier than your phone. Strengthen your back and core — especially if you’ll be dragging luggage across cobblestones, on and off public transportation, or staying in multiple locations.
Your future knees will thank you.
Don’t Start Your Vacation Already Exhausted
Prep your house early. Clean. Do laundry. Pay bills. Set the auto-reply… early. The goal is not to leave for vacation after pulling an all-nighter fueled by panic and espresso.
Vacations (holidays to all my Euro friends) are not a recovery from burnout. They’re supposed to be enjoyable.
Feed Your Immune System Like It Matters (Because It Does)
About a week before departure, I start boosting immunity and hydration. Think:
Water (then more water)
Vitamin D
Zinc
Vitamin C
B-complex
Hydration alone can mean the difference between arriving clear-headed or feeling like you’ve been gently microwaved for eight hours. Order prescriptions early so you’re not negotiating pharmacy hours in a foreign language.
Eat Like a Responsible Adult (Just This Once)
Avoid heavy meals the day before travel. Between shuttle buses, security, border control, and gate changes, you may not be able to utilize a bathroom when you need to. No one wants to sit all bloated as a wad of cheese slowly makes its way through their digestive system during a long flight. I learned this lesson the hard way, traveling on a bus for 9 hours with no bathroom and only one restroom break.
Eat light. Eat protein. Save the indulgence for when gravity and plumbing are on your side.
The “I Know My Body” Travel Med Kit
Some travel med kits read like you’re preparing for minor surgery. Pack for reality, not a medical drama, all in a tidy zip lock bag.
My kit includes:
Pepto-Bismol tablets (non-negotiable)
A pain reliever/anti-inflammatory
A basic prescription antibiotic
A few Band-Aids
Hydrocortisone cream (mosquitoes consider me a buffet)
Blister patches for overworked feet
Electrolytes: If you’re traveling somewhere hot (hello, Greece), replenish your electrolytes. Passing out at the top of the Acropolis is not the travel story you want.
That’s it. If I need an antiseptic, I use hand sanitizer. I also pack extra tissues so I can blow my nose often and evict germs before they settle in.
Insurance: Sexy? No. Essential? Absolutely.
Always, always be medically covered. Credit card benefits, health insurance riders, or a standalone policy. Pick one and save yourself potential (and substantial) out-of-pocket costs.
I’ve heard enough travel medical horror stories to make a Navy SEAL lie down. This is not the place to be optimistic, cheap, or reckless.
Move Your Body (Yes, Even on Planes)
During flights and long train rides, get up and move. Yes, you may need to step over a sleeping stranger. This is why aisle seats exist.
Movement can reduce the risk of deep vein thrombosis and keep you from unfolding like a rusted lawn chair upon landing. Lunges. Squats. Calf raises. Shoulder rolls. Ankle circles. You don’t need to look cool — no one does in economy class.
For da´ Ladies: Let’s Be Real
Drink water. Then drink more. Especially if you’re consuming caffeine or alcohol. Go pee often — it gets you moving and helps prevent the dreaded vacation UTI that shows up your second day in Amsterdam.
On long flights, bring along a couple of “vajayjay” wipes. Not the whole pack, just a few rolled up in a small container or ziplock bag to keep your nether region fresh. Let´s face it. She’s also sitting on a 9-hour flight.
Enough said.
Masks, Space, and Strategic Avoidance
Sometimes I wear a mask, especially on crowded trains, in museums, and on tour buses. And when possible, I keep my distance from people who are coughing, sneezing, or whose face color is that of creamed spinach. It´s all right to politely request a different table at a restaurant when you see someone with a red nose or just looking ill.
Trust your instincts.
Eat Adventurously, Not Recklessly
I love street food and local cuisine. I avoid tourist traps and trust places with a good cleanliness vibe. I’ve gotten travel tummy bugs at fancy-schmancy restaurants and eaten brilliantly from vendors cooking over a hibachi balanced on the ground. Chances are, if there´s a line out the door of locals chatting in a foreign language, you´re safe.
Wash Everything Like a Paranoid Chef
A growing percentage of travelers like to prepare their own food. Why not! You can explore new ingredients, save money, and, by shopping at a local market, gain a deeper understanding of the culture. For me, it also provides a little mental break. Sure, it may require Google Translate with a toothless man selling papayas, but it's worth it. Wash all fresh produce. Just figure everything you purchase (even wrapped items off the grocery shelf) has bacteria. Be mindful of cross-contamination. Don´t place the shopping bag on the counter. Don’t trust that the Airbnb sauté pan or wooden spoon had a kind past life. By staying aware, you´ll avoid a shocking number of potential illnesses.
Your Body Is Talking. Listen.
Sleep
Jet lag is already rude, don’t make it worse. Nap when needed. Don’t overbook. Ease up on caffeine and booze. Sleep deprivation makes everything worse, including decision-making and patience.
Mental Breaks
While navigating my 17th Smithsonian Museum, I recall feeling oddly guilty for not caring as I stared at yet another irreplaceable antiquity. My brain had officially clocked out.
Travel breaks don’t have to be multi-day. Sit quietly on a park bench for 30 minutes. Close your eyes and pay attention to your breath long enough for your nervous system to stop waving a white flag. Your mind needs time to sort, file, and delete the constant sensory overload.
After three busy days in Paris, I remember sitting on the grass in the Champ de Mars with some Brie, a fresh pear, a baguette, and a bottle of mineral water, just staring at the Eiffel Tower, digesting my visit to this iconic monument. No agenda. I nibbled, breathed, and mentally rebooted.
Taking a quick shower or changing clothes can reset your mind and body for your next 15,000 steps. Sometimes, the healthiest thing you can do while traveling is absolutely nothing at all.
Stretch
A foldable yoga mat and exercise bands are my travel lifesaver. Yes, I’ve sacrificed clothing space. No, I don’t regret it. Five minutes of stretching, including some downward dog, can save your back, hips, mood, and sleep.
Hygiene: Become Mildly Obsessive
Yes, wash your hands… get obsessive about it. Avoid touching your eyes, nose, and mouth. Carry hand sanitizer, but treat it as a supplement to your hand washing. Blow your nose often to keep your sinuses clean. Wash your hair more often when traveling, as who knows what air-borne gunk is settling on your locks. A simple hand wash can remove cross-contamination from your day pack, hotel room, restaurant chairs, public transportation, or even handrails.
Don’t Pet the Animals
I once knew a traveler who lovingly petted a stray dog and spent the rest of her trip battling ringworm. Gross but true.
Compassion is lovely. Boundaries are healthier.
When You Get Home: The Job Isn’t Over
To avoid bringing unwanted souvenirs home, check out It’s Not Over Until the Fat Lady Sings for post-travel rituals that work.
Final Word (Read This Before You Pack)
Travel isn’t about being fearless — it’s about being prepared, flexible, and open-minded. A little awareness goes a long way toward keeping you upright, adventurous, and out of urgent care.
Because the only thing you should bring home from your trip is great memories, kitschy souvenirs, and maybe a bottle (or five) of wine — not a lingering cough or a parasite with its own passport.
Now it´s your turn — what’s your go-to travel health trick?