Exploring new places can be a chance to enjoy a change of scenery, try new experiences, and spend quality time with loved ones. However, unfamiliar cuisines and climates, coupled with other health risks, mean that getting sick is an unfortunately common side effect of travelling.
Upset tummies are common and, according to Public Health England, 20-30% of travellers report developing a post-trip illness, particularly respiratory infections like cold and flu.
However, the good news is that there are several things you can do to reduce your risk of getting ill abroad.
With that said, here are six ways to protect your health while travelling.
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Why are we more likely to get ill when travelling?
There are several reasons why travelling can make us more prone to getting sick.
The first risks begin with the journey itself, as sitting in small, enclosed spaces like buses, trains, and aeroplanes, where there’s limited fresh air, makes for easier transmission of bacteria and viruses. Aeroplane cabins also have low humidity levels, which dehydrates mucous membranes in the nose and throat, reducing their ability to block bacteria effectively.
According to experts, the stress of travelling, particularly long distances, can also weaken the immune system and make us more susceptible to infections.
Lastly, exploring abroad means trying unfamiliar foods and mixing with people from different areas, exposing us to a host of bacteria that our immune systems aren’t used to. And, depending on where you travel, other hazards, such as unsafe tap water and extreme temperatures, can also throw the body out of balance.
6 ways to protect your health while travelling
There’s no getting away from the fact that travelling to new places can increase your chances of getting sick. However, there are several things you can do to help reduce your risk. We’ll cover some of these below.
Note: Depending on where you travel, you may need to be vaccinated against diseases found in other parts of the world, such as typhoid, hepatitis A, and yellow fever.
Head over to the Travel Health Pro website for guidance on necessary and recommended vaccinations for certain countries. Where possible, it’s best to see your GP or visit a private travel clinic at least six to eight weeks before you’re due to travel.
It’s also important to make sure you have the correct travel insurance to cover your trip.
1. Stay on top of your water intake
Our bodies are made up of around 70% water, so it’s unsurprising that when we’re dehydrated, we start to feel unwell. Among other things, we rely on water to carry out several body functions – including blood pressure regulation, electrolyte balance, and cellular health.
Headaches, migraines, dizziness, and constipation are all common symptoms of dehydration. And, if left unchecked, severe dehydration can be dangerous.
According to the NHS, adults should drink between six and eight cups of fluid a day, the equivalent of around 1.9 litres. However, several factors can increase your risk of dehydration, meaning you may need to drink more in certain circumstances – particularly when travelling.
For example, dry aeroplane cabins, warmer climates, increased activity, and excess alcohol consumption can all lead to more fluid loss than usual. Similarly, diarrhoea and vomiting, which are the most common causes of illness among travellers, can lead to rapid and significant fluid loss.
It’s also not uncommon for people to intentionally drink less water when travelling to avoid frequent bathroom breaks on long journeys or due to limited access to safe drinking water.
Being aware of these factors and taking steps to stay on top of your water intake is key for protecting your health while travelling. Things like carrying a reusable water bottle and consistently sipping water (not just when thirsty) can be helpful. You might also like to pack electrolyte solutions to help you rehydrate after any episodes of diarrhoea or vomiting. Check out our article, 10 tips for staying hydrated and why it’s important, for further guidance.
2. Try to increase the chance of getting good quality sleep
Sleep is essential for health. It’s when the body rests, recovers, and repairs, and we rely on it to carry out various body processes, including immune system function. So, as you might expect, getting consistent good-quality sleep has been found to strengthen the immune system, while sleep deprivation, both in the short and long term, is linked with an increased risk of illness.
Travel naturally poses various barriers to sleep, many of which can be particularly troublesome if you’re travelling far or have a busy itinerary. For example, studies show that during the first night in a new environment (such as an unfamiliar hotel room), it’s common for only half the brain to sleep, while the other half remains alert, looking out for danger.
As a result, doing what you can to boost your chances of getting good quality sleep is important for protecting your health. Experts recommend creating an environment that’s dark, cool, quiet, and comfortable – for example, packing an eye mask, earplugs, a travel pillow, and wearing cool, comfortable clothing while travelling can be useful. Check out Calm’s sleep travel kit guide for more tips.
If you’re travelling across different time zones, doing what you can to reduce the effects of jet lag can help. According to experts, it takes approximately one day per time zone for the body’s internal clock to shift and catch up. Some people find it helpful to adjust their sleeping patterns a few days before their trip, gradually moving their bedtime and wake time closer to the destination time zone. For help with this, check out this jetlag calculator and planner from Gateway Psychiatric Services.
It’s equally important to allow ample time for rest and recuperation during your trip. Holidays can be busy, and it can be tempting to do everything all at once, but a lack of rest can easily leave you feeling burnt out. For this reason, you might find it useful to create an itinerary before you go.
3. Make wise food and drink choices
One of the most exciting aspects of exploring a new country is immersing yourself in the local culture and trying local food. However, contaminated food and drink are one of the most common causes of sickness when travelling, so it’s important to be cautious.
Generally speaking, in countries where food hygiene might be less stringent, experts recommend avoiding raw fruit and vegetables, salads (as these may have been washed in unsanitary water), and food from street vendors (unless you can see how it’s prepared and what’s in it). It’s also worth being aware of cooked food that’s been left outside or in the sun.
When it comes to tap water, there’s a long list of countries where it’s recommended not to drink tap water. Even using it to brush your teeth can cause an upset stomach, as can having ice cubes in your drinks, as these are often made with tap water.
Water purification tablets are available to buy at pharmacies and are useful to have to hand. That said, while these effectively kill bacteria and viruses, some parasites aren’t reliably killed – so it’s always best to use bottled, filtered, or boiled water in areas where tap water isn’t safe to drink.
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4. Protect yourself from sun damage
While spending time outdoors in the sunshine is a great way to relax, reduce stress, and get a healthy dose of vitamin D, too much sun exposure can be dangerous.
It’s important to protect yourself from the sun year-round, but particularly so when travelling to areas where UV rays are more intense or when you’ll be spending lots of time outdoors.
Overexposure to the sun’s UV rays can result in sunburn and cause long-term skin damage. Severe sunburn (sometimes referred to as sun poisoning) can also lead to heat exhaustion and heatstroke, which can be serious and cause symptoms like fever, chills, nausea, headache, vomiting, dehydration, and skin infections.
Plus, aside from being painful and inconvenient when you’re trying to enjoy a holiday, sun damage is known to increase the risk of skin cancer and premature ageing. In fact, experts at Cancer Research UK estimate that up to nine in 10 cases of melanoma skin cancer could be prevented if people enjoyed the sun safely. So, it’s essential to protect yourself.
Using an effective broad-spectrum sunscreen, avoiding exposure to the sun at peak times of the day, and frequently reapplying sunscreen are all important steps to take – even if you’re going on a winter break. Research shows that snow reflects up to 80% of the sun’s UV rays.
Check out our articles, 11 tips to protect your skin from sun damage and 10 sunscreen rules to protect your skin, to learn more.
5. Practise good hygiene
When it comes to staying healthy abroad, practising good hygiene is your first line of defence.
When you’re on the move, you might not always have access to clean soap and water, so it’s best to carry an alcohol-based hand sanitiser. Simple practices, like washing your hands before eating, even if they aren’t visibly dirty, and avoiding touching your face – especially your eyes, nose, and mouth, can go a long way in helping to prevent sickness, too.
To be on the safe side, experts also recommend avoiding contact with animals wherever possible (no matter how cute and cuddly they might be!), as it increases the risk of infection.
For more tips, check out these five hygiene travel tips for staying safe on the go from Dettol.
6. Have a basic medical kit prepared
Prevention is always better than treatment, but sometimes medical mishaps do happen. So, having a basic holiday medical kit to hand can save time, hassle, and help you sort out any issues on the spot.
You might like to pack painkillers, motion sickness tablets, anti-diarrhoea medicine, and insect bite cream. Depending on the area you’re travelling to, other medicines, such as altitude sickness tablets, can be useful to have. These can be prescribed through pharmacies like Boots.
It’s also worth carrying a first aid kit that contains plasters, clean cotton pads, and antiseptic cream. Accidents like cuts, scratches, and falls that cause open wounds provide an entry point for germs, so cleaning them immediately can help keep you safe.
For further guidance, check out this list of 10 essentials for your holiday medical kit from Medical Travel Compared.
Final thoughts…
Getting ill is enough to dampen any holiday, particularly one you’ve been looking forward to for a long time. However, while travelling to new areas can pose new health risks, the good news is that there are plenty of things you can do to help protect yourself.
For further reading, head over to our travel section.
Do you have any other tips for protecting your health while travelling that you’d like to share? We’d be interested to hear from you in the comments below.
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