Travel Health Tips: Stay Well While You Travel

Sick on holiday? It’s one of the fastest ways to ruin a trip. The good news: small actions before and during travel cut that risk a lot. These tips focus on what you can actually do—no scare tactics, just useful moves that work.

Packing & Meds

Start with a simple checklist: prescriptions in their original bottles, a copy of each prescription, and a short note from your doctor if you need controlled meds. Bring a basic kit—pain reliever, antihistamine, loperamide for diarrhea, oral rehydration salts, and adhesive bandages. If you use insulin or other cold-sensitive meds, carry a small cooler or insulated bag and keep them in your carry-on; checked luggage gets hot and bumpy.

Need malaria pills, altitude tablets (acetazolamide), or other prescription travel meds? Talk to a travel clinic or your GP 4–6 weeks before departure so you have time for vaccines and prescriptions and to learn how to take them safely.

In-Transit Health: Flights, Jet Lag & Altitude

On long flights, move every 60–90 minutes. Do ankle pumps and walk the aisle when you can to cut swelling and reduce clot risk. Compression socks help a lot—especially on flights over 6 hours or if you’ve had previous clots.

Jet lag? Shift your sleep schedule a few days before travel toward the destination’s time zone, stay hydrated, and use short naps rather than long sleeps on day one. Sunlight is a powerful cue—get outside when you arrive.

Heading to high altitude? Ascend gradually, hydrate, avoid heavy exercise the first day, and know the signs of altitude sickness—severe headache, nausea, confusion. If symptoms appear, descend and seek care; acetazolamide can help prevent symptoms but talk to your doctor first.

Food and water safety really matters in many countries. If you’re unsure about tap water, avoid it for drinking and brushing teeth. Choose fruit you peel yourself, eat hot-cooked foods, and be cautious with street food—stick to busy stalls where turnover is high.

For insect protection, use EPA-registered repellents like DEET (20–30%) or picaridin. Wear long sleeves and consider permethrin-treated clothing for high-risk areas. Vaccines for yellow fever, typhoid, or hepatitis A may be needed depending on the destination—check official travel health sites or a clinic.

Finally, keep copies of your health insurance card, travel insurance policy, and emergency contacts in your phone and on paper. A little prep prevents a lot of hassle—pack smart, know local risks, and don’t be afraid to ask a local clinic if something feels off.