As we travel to spend time with loved ones during the holidays, it’s absolutely important to stay healthy and safe while on the road. Whether you’re in search of tropical climes like Southeast Asia and the Caribbean or snowy ski slopes in New Zealand, these 11 tips will help keep you a healthy, happy traveler!
1. Stay hydratedAlong with all the sightseeing activities on your itinerary, staying hydrated with water—not coffee, soda, or tea—should be a priority. If you’re dehydrated, you might feel more than thirst: dizziness, lightheadedness, and headaches are common signs of dehydration. More severe cases, according to Dr. Kenneth Cheng, can lead to confusion and even serious health consequences, including organ damage. To stay on top of your hydration levels, look at the color of your urine! Dr. Swati Avashia says, “The less hydrated you are, the more yellow your urine is. If you are well hydrated, urine is pale yellow to colorless.” Staying hydrated is even more important if you’re pregnant.
2. Eat healthyEven with differences in world cuisines, eating healthy is still totally doable. Dr. Martin Fried sums it up with “MVB“:Moderation in all thingsVariety of foodsBalanceSpecifically, he says, “Try to choose from all food groups, including fruits, vegetables, legumes, beans, whole grains, proteins, dairy, and healthy fats [with portion control in mind].” Half of your plate should be fruits and veggies, as suggested by ChooseMyPlate.gov. They should also be in a variety of colors—red bell peppers, orange carrots, purple eggplants, white cauliflower—because a colorful diet is a healthy one!
3. Avoid food and water of questionable quality
While it’s great to explore culture through food, make sure you aren’t getting the bad kind of culture—bacterial cultures that lead to common foodborne illnesses like salmonella, botulism, E.Coli food poisoning, and listeria. Besides the terrible traveler’s diarrhea that’ll keep you confined to your hotel room, foodborne illnesses can also lead to vomiting or worse. If you have a weaker or weakened immune system (infants, children, pregnant women, and the elderly), take even more precaution. In the United States, FoodSafety.gov has up-to-date information about the latest outbreaks and recalls.
To be safe when traveling, avoid foods that are raw, undercooked, unwashed, unpasteurized, fermented, or cured—and stick with bottled and filtered water. For more on food safety, check out our detailed blog post 5 Simple Ways to Practice Food Safety.
4. Wash your hands regularlyWashing your hands isn’t just for flu season! It’s a year-round health commitment, and even more important when you’re traveling. According to Dr. Terri Graham, the first thing to do when eating at any restaurant, exiting any crowded public space, or after using public transportation is to thoroughly wash your hands as it’s the best way to prevent infection. It’s also just good general hygiene. Dr. Geoffrey Rutledge, HealthTap’s Chief Medical Officer, suggests following the CDC’s guidelines for hand washing:Wash your hands with soap and running water.Rub your hands together for at least 20 seconds (singing Happy Birthday or Twinkle Twinkle is a great way to time it, says Dr. Charles Barnhart)Pay special attention to your wrists, the backs of your hands, and under your fingernails.Leave the water running while you dry your hands on a paper towelUse the paper towel as a barrier between the faucet and your clean hands when you turn off the waterIf soap and water aren’t available, use gel hand sanitizers or alcohol-based hand wipes containing 60–90% ethyl alcohol or isopropanol. When using it, rub your hands until the gel is dry.
4. Wash your hands regularlyWashing your hands isn’t just for flu season! It’s a year-round health commitment, and even more important when you’re traveling. According to Dr. Terri Graham, the first thing to do when eating at any restaurant, exiting any crowded public space, or after using public transportation is to thoroughly wash your hands as it’s the best way to prevent infection. It’s also just good general hygiene. Dr. Geoffrey Rutledge, HealthTap’s Chief Medical Officer, suggests following the CDC’s guidelines for hand washing:Wash your hands with soap and running water.Rub your hands together for at least 20 seconds (singing Happy Birthday or Twinkle Twinkle is a great way to time it, says Dr. Charles Barnhart)Pay special attention to your wrists, the backs of your hands, and under your fingernails.Leave the water running while you dry your hands on a paper towelUse the paper towel as a barrier between the faucet and your clean hands when you turn off the waterIf soap and water aren’t available, use gel hand sanitizers or alcohol-based hand wipes containing 60–90% ethyl alcohol or isopropanol. When using it, rub your hands until the gel is dry.
5. Make sure your vaccinations are up-to-date
While most preventable diseases have been eradicated or nearly eradicated in the United States and other first-world countries, that isn’t necessarily the case everywhere else. Besides your regular vaccinations (MMR, Hepatitis B, Polio, Tetanus, etc.), some countries require particular vaccinations before you enter. For example, you might need the Yellow Fever vaccine or the Typhoid Fever vaccine if you’re traveling to Africa, Latin America, or Asia. For more destination-specific information, check out the CDC’s website. These blog posts on Measles and Immunizations can help too!
6. If you take prescription medication, stay organizedDr. Linda Gromko‘s Staying Healthy while Traveling checklist includes these key points:Take a list of all prescription medicationsTake medications in bottles with labelsTake meds, including emergency inhalers, in carry-on bagTake your physician’s contact informationThis checklist also applies to other medication needs, like emergency inhalers or an epinephrine pen for serious allergic reactions.
7. Get enough sleepWhile it’s awesome to cram in as much sightseeing as possible, don’t forget to rest up. Psychiatrist Dr. Amanda Itzkoff warns that sleep deprivation has a generally negative effect on physical health, mental health, weight management, alertness, anxiety, and blood pressure—and the list goes on! Dr. Sarah Kohl, a specialist in travel medicine, suggests this to help your sleep schedule match local time during/after travel: “Your internal clock is set and reset daily by sunlight and melatonin (your body’s sleep hormone). Get out into the morning sunlight and take melatonin before bedtime. Melatonin is available over the counter. Additionally, you will want to eat at the appropriate times on your new schedule. You will be adjusted in a few days.”
8. Protect yourself against mosquitoes and other bugs (like ticks!)Mosquitoes are arguably the world’s most annoying pest—and also the cause of several mosquito-borne infections like Dengue Fever (something to watch out for if you’re traveling to Hawaii), Malaria, West Nile Virus, and more. To deter mosquitoes from biting, Dr. Michael Ein suggests using insect repellents that contain 20–50% DEET (10–30% for young children, according to Dr. Mary Lambe) or picardin are very effective mosquito repellants. Permethrin-treated clothing is also highly effective. Dr. Heidi Fowler also suggests using bed netting when sleeping, spraying the walls with insecticide, staying inside or wearing long pants and long-sleeved shirts from dusk to dawn. For natural bug deterrents, she suggests using aloe vera and basil.
9. Practice safe sexUntil you and your partner are working to have children, you should always practice safe sex, which prevents both disease and pregnancy. Dr. Richard Bensinger says, “Safe sex is the wisest choice when any encounter with a person that is not completely known to the other partner is undertaken.”In other words, if your travels turn romantic, and you choose to become intimate, make sure you’re prepared. While there are several birth control options, condoms are typically the most readily available one—and they’re also the only method that protects against sexually transmitted infections. For more tips, check out our doctor-created checklists on practicing safe sex.
10. Monitor the CDC’s Travel Health NoticesThe best way to stay informed with current travel health advisories is to check with the CDC (Centers for Disease Control) and the WHO (World Health Organization). Both are excellent sources of international travel health information, including disease information, vaccines, and other travel health risks.
6. If you take prescription medication, stay organizedDr. Linda Gromko‘s Staying Healthy while Traveling checklist includes these key points:Take a list of all prescription medicationsTake medications in bottles with labelsTake meds, including emergency inhalers, in carry-on bagTake your physician’s contact informationThis checklist also applies to other medication needs, like emergency inhalers or an epinephrine pen for serious allergic reactions.
7. Get enough sleepWhile it’s awesome to cram in as much sightseeing as possible, don’t forget to rest up. Psychiatrist Dr. Amanda Itzkoff warns that sleep deprivation has a generally negative effect on physical health, mental health, weight management, alertness, anxiety, and blood pressure—and the list goes on! Dr. Sarah Kohl, a specialist in travel medicine, suggests this to help your sleep schedule match local time during/after travel: “Your internal clock is set and reset daily by sunlight and melatonin (your body’s sleep hormone). Get out into the morning sunlight and take melatonin before bedtime. Melatonin is available over the counter. Additionally, you will want to eat at the appropriate times on your new schedule. You will be adjusted in a few days.”
8. Protect yourself against mosquitoes and other bugs (like ticks!)Mosquitoes are arguably the world’s most annoying pest—and also the cause of several mosquito-borne infections like Dengue Fever (something to watch out for if you’re traveling to Hawaii), Malaria, West Nile Virus, and more. To deter mosquitoes from biting, Dr. Michael Ein suggests using insect repellents that contain 20–50% DEET (10–30% for young children, according to Dr. Mary Lambe) or picardin are very effective mosquito repellants. Permethrin-treated clothing is also highly effective. Dr. Heidi Fowler also suggests using bed netting when sleeping, spraying the walls with insecticide, staying inside or wearing long pants and long-sleeved shirts from dusk to dawn. For natural bug deterrents, she suggests using aloe vera and basil.
9. Practice safe sexUntil you and your partner are working to have children, you should always practice safe sex, which prevents both disease and pregnancy. Dr. Richard Bensinger says, “Safe sex is the wisest choice when any encounter with a person that is not completely known to the other partner is undertaken.”In other words, if your travels turn romantic, and you choose to become intimate, make sure you’re prepared. While there are several birth control options, condoms are typically the most readily available one—and they’re also the only method that protects against sexually transmitted infections. For more tips, check out our doctor-created checklists on practicing safe sex.
10. Monitor the CDC’s Travel Health NoticesThe best way to stay informed with current travel health advisories is to check with the CDC (Centers for Disease Control) and the WHO (World Health Organization). Both are excellent sources of international travel health information, including disease information, vaccines, and other travel health risks.
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