Staying Healthy While Travelling: Top 10 Tips and Tricks

Vacations are for collecting memories, not germs. Yet crowded airports, long flights and unfamiliar climates can challenge travellers’ immune systems and make it easier to catch a cold or flu far from home. The good news? Staying healthy while travelling isn’t complicated when you prep like a pro.

From packing smart to eating well, these practical tips will help you keep illnesses at bay and enjoy every moment of your getaway. Whether you’re sipping rum punch in Jamaica or chasing sunsets in Bali, here’s how to protect your health so your vacation stays picture-perfect.

• Research your destination to minimize the chance of injury and illness
• Bring prescription medications and treatments for common ailments
• Ask a healthcare professional about additional meds and immunizations
• Add on an extra layer of protection with travel insurance
• Practice good hygiene in high-traffic areas
• Stay hydrated (it’s really that simple!)
• Move your body before, during and after a flight
• Try to get as much sleep as possible while flying
• Make healthy food choices throughout your trip
• Remember to take care of your mental health, too

You can’t protect yourself against injury and illness if you don’t know what you’re up against. So, do a little research on your destination prior to travelling.

You should, for example, determine whether or not the tap water at your all-inclusive resort in Mexico is safe to drink. Likewise, you can save yourself a lot of pain by understanding that the UV rays in Australia are much stronger than they are in Canada (translation: sunscreen is a must even on overcast days).

Some destinations naturally put you at higher risk — and that’s okay! If you understand what precautions you need to take, there’s nothing to worry about.

No one wants to pack more than they need — but especially when you’re travelling to a destination that you’re not familiar with, it pays to bring some medicine from home. Think over-the-counter pain relievers for headaches, antihistamines for allergies, and Pepto-Bismol for upset stomachs and loose stools. You should also make sure to pack your prescription medications, as well as any supplements that you routinely take (e.g. vitamin C, magnesium, omega-3).

Why? Because the pills you trust and rely on when you get sick at home might not be available in the city you’re visiting, and it’s relatively easy to take everything with you. We recommend checking the Government of Canada and the Canadian Air Transport Security Authority websites for further information about travelling with medications.

Did you book a scenic sunset cruise? Will you be doing some high-altitude hiking? Are you staying in a remote wilderness location? Depending on the sort of trip you’re going on and the types of activities you plan on doing, you may need immunizations and other medical treatments to help protect yourself. Your doctor can help you determine the best course of action for dealing with motion sickness, altitude sickness and more.

As much as we’d like to say that staying healthy while travelling is easy, there’s always a chance that the unexpected can happen. And you do not want to get billed thousands of dollars if it does.

Receiving medical attention in a foreign country can be incredibly expensive — but with the right coverage, you can avoid those fees. Chat with our Travel Experts to learn more about Flight Centre's travel insurance options.

Not to scare you or anything, but airports, planes and hotel rooms are filled with germs and bacteria that can affect your immune system. While it would be impossible to avoid touching everything, there are a few things you can do to try to stay healthy, such as washing your hands with soap and warm water (or using hand sanitizer) after going through security. 

Travelling feels like a really active activity, but it actually involves quite a bit of sitting. This is particularly true on the days you depart home — from the airport terminal to the plane to the hotel transfer, you’re stationary throughout much of your journey. But you don’t have to be!

Rather than taking every opportunity to relax, try to sneak in a bit of exercise as you go from point A to point B. Take a short walk around the airport terminal while waiting to board; do leg lifts, shoulder rolls and other seated stretches to keep your blood flowing (and to reduce the risk of blood clots) while on the airplane; and opt for public transit to get a few extra movements in. Exercise doesn’t have to be one of those healthy habits that falls to the wayside on your travel days.

Watching new (and classic!) movies seems like a great way to pass the time on a long flight, but it’s not necessarily what’s best for your mind and body. According to the Mayo Clinic, a lack of sleep can weaken your immune system and make you more susceptible to the common cold virus. In other words, getting enough sleep and rest is essential if you want to stay healthy while travelling and in your everyday life.

Adapting to different time zones and battling jet lag isn’t easy, but there are a few things you can do to get a few extra hours of shut eye while in the air:

• Pack earplugs, a sleep mask and neck pillow in your carry-on bag
• Avoid drinking caffeine and alcohol 6–24 hours before travelling
• Choose your flights wisely (e.g. opt for a red-eye to align with your body’s sleep cycle)

Drinking water is another one of those healthy everyday habits that needs to also be a healthy travel habit. Bring a reusable water bottle and remember to fill it up wherever and whenever possible — especially before boarding a flight (the low humidity in an airplane can dehydrate you) or when exploring a destination with a hot climate.

We love indulging in new local cuisines as much as the next person… and though vacations can be a time to relax the rules, you don’t have to throw away your entire routine. Whether travelling domestically or internationally, try to find a healthy balance between treating yourself and staying on track. You could, for example, skip an appetizer and then later share a decadent dessert with your travel buddy.

Here are a few more ways to maintain a balanced diet and healthy digestion while you’re on the road:

• Start your travel day off right with a protein-filled breakfast
• Pack healthy snacks (e.g. granola bars, dried fruit) in your carry-on bag
• Eat whole-grain foods and high-fiber carbohydrates to manage energy levels
• Avoid sugary and processed foods, such as candy, chocolate and soda
• Take your time during meals to help prevent yourself from overeating

As fun as travelling is, we recognize that it can be stressful for some. Maybe you’re a nervous flyer, or perhaps you’re worried about culture shock and experiencing language barriers. You might even just be a little uncomfortable when doing something outside your regular routine. The good news is that there are plenty of things you can do to reduce stress while exploring the world, from meditating to baking some downtime into your itinerary.

Trust us: germs and bacteria are not the types of souvenirs you want to bring back from your trip. In order to stay healthy while travelling, keep these tips and tricks in mind.

Looking for more travel advice and inspiration, or want to start making your next travel plans? Sign up for Flight Centre Perks or reach out to our Travel Experts today!

^{All content is for information purposes only and is not a substitute for professional medical advice. You should always seek advice from your medical provider if you’re feeling unwell. Flight Centre shall not be held responsible nor assume any liability for any injury, loss or damage suffered in reliance on the information contained in this brochure.}