Travel Health Tips: How to Stay Healthy While Abroad

Traveling abroad is exciting—new foods, new sights, and new adventures await! But nothing can derail your dream trip faster than getting sick in a foreign country. Whether it’s a case of food poisoning, dehydration, or something more serious, staying healthy while traveling requires a mix of preparation, awareness, and good habits.

Here’s your ultimate guide to staying well on your next international journey.

1. Prepare Before You Go

A little preparation goes a long way. Before you pack your bags, take these steps:

• Visit Your Doctor or Travel Clinic: Ask about recommended vaccinations and any preventive medications you may need based on your destination (e.g., malaria tablets).

• Check Health Advisories: Websites like the CDC or WHO provide up-to-date health and safety information for travelers.

• Pack a Health Kit: Include pain relievers, motion sickness tablets, antiseptic wipes, bandages, and any prescription medications you’ll need—enough for the whole trip plus a little extra.

2. Practice Smart Eating and Drinking Habits

One of the most common ways travelers get sick abroad is through food and water. To reduce your risk:

• Drink Bottled or Purified Water: In areas with questionable tap water, avoid ice and stick to sealed bottles or filtered water.

• Eat Cooked Foods: Street food can be delicious, but ensure it’s freshly cooked and steaming hot.

• Wash or Peel Produce: If you can’t wash fruits and vegetables with clean water, peel them before eating.

• Be Cautious with Dairy: In some countries, dairy products may not be pasteurized.

3. Protect Yourself from Insects

Insects can carry diseases such as malaria, dengue, and Zika. Protect yourself by:

• Wearing Long Sleeves and Pants in high-risk areas.

• Using Insect Repellent with DEET, picaridin, or lemon eucalyptus oil.

• Sleeping Under Mosquito Nets if your accommodation doesn’t have screened windows.

4. Stay Hydrated and Rested

Long flights, time zone changes, and busy itineraries can weaken your immune system.

• Drink Plenty of Water (especially in hot or humid climates).

• Get Enough Sleep to help your body fight off illness.

• Limit Alcohol and Excessive Caffeine—they can dehydrate you quickly.

5. Practice Good Hygiene

Simple habits can prevent a lot of illnesses:

• Wash Your Hands Often with soap and water, especially before eating.

• Carry Hand Sanitizer for times when soap isn’t available.

• Avoid Touching Your Face to reduce the risk of transferring germs.

6. Listen to Your Body

If you start to feel unwell:

• Rest Immediately—pushing through can make things worse.

• Seek Local Medical Help if symptoms persist or worsen.

• Know Your Insurance Coverage—carry a copy of your travel insurance information in case you need medical assistance abroad.

💡 Final Tip: Staying healthy while traveling isn’t about being overly cautious—it’s about being prepared and making smart choices so you can enjoy every moment of your trip.

Safe travels and healthy adventures!