How to Avoid Getting Sick When Traveling: My Travel Health Routine
Since January of 2025, I have noticed that I get a cold about half the time I take a trip. I feel great for most the trip, then the last day or so on vacation, I feel my throat start to get itchy. It’s not every time I travel, however, in the past I used to only get sick once or twice a year and had a quick recovery.
Have you noticed that travel seems harder on your immune system after 40 or 50? I realize that we can’t prevent every illness while traveling, I decide I am creating a system to be more proactive for all my future trips and sharing with you how to avoid getting sick when traveling.
How To Avoid Getting Sick While Traveling
I’ve learned that preparing for a trip means more than packing the right clothes. It’s also about bringing the personal items and creating the healthy habits that help me feel my best while I’m away.
Traveling changes our daily routine. We often sleep less, eat differently, spend hours in airports and airplanes, and come into contact with many more people than we do at home. While we can’t prevent every illness, taking a few simple precautions before, during, and after your trip can help lower your chances of getting sick and help you enjoy your vacation from start to finish.
Why We Often Get Sick After Traveling
Because our routine changes when we travel, many of the things we do are different from our everyday lives.
We Are Around More People Than Usual
Think about when kids go back to school after summer break. They are around many more people in classrooms, and it seems like everyone starts passing around colds. With more people, there are more opportunities to be exposed to viruses.
The same thing happens when we travel. We spend time around far more people than we normally do at home, at work, or with the same friends and family we see every day.
Airports and airplanes are even smaller spaces. Hundreds, if not thousands, of people pass through airports every day. Travelers from all over the country, and often from around the world, are sharing the same terminals, security lines, waiting areas, and airplanes.
Travel Can Be Hard on Your Body
Once you’re on the plane, you’re in close quarters with other passengers, breathing very dry cabin air for hours. I’m not trying to scare you or make you worry about traveling. I simply think it’s helpful to understand why travel can be harder on our bodies and what we can do to lower our risk. Dry cabin air can dry out your nose and throat, making them more irritated and uncomfortable.
When we’re traveling, our schedules often change, which can mean getting less sleep. Whether it’s an early flight, a late night exploring a new city, or simply sleeping in a bed that isn’t as comfortable as back home, a lack of good sleep can make it harder for your body to function as well as it does at home.
Travel can also be more physically demanding than our normal routine. Long walking days, carrying luggage, changing time zones, and staying busy from morning until night can leave us feeling worn out.
Nutrition and Hydration Matter
Our eating habits often change, too. Trying local restaurants and special treats is one of the best parts of traveling! But if we’re skipping meals or not getting enough protein, fruits, vegetables, and other nutrients, our energy levels may suffer. Good nutrition helps support our overall health while we’re on the road.
Staying hydrated is just as important. Air travel, warm climates, and busy sightseeing days can all leave us dehydrated. Drinking enough water can help you feel more energized and may help prevent headaches and fatigue.
Rest Is Part of Staying Healthy
Finally, don’t underestimate the importance of rest. It’s tempting to squeeze every possible activity into a vacation, but sometimes the healthiest thing you can do is slow down for an hour, put your feet up, or call it an early night. Giving your body time to recover is part of taking care of yourself while traveling.
As I’ve experienced myself, symptoms don’t always show up while you’re on vacation. Many common respiratory viruses take a few days to develop symptoms, which is why it’s so common to feel fine during the trip and then wake up with a sore throat or cold after you return home.
My Healthy Travel Routine
After coming home sick from about half of my trips over the past year and a half, I realized that while I already do some things to stay healthy, I need a more consistent travel health routine. Just like packing my clothes and toiletries, I want healthy habits to become part of my packing list so I can enjoy my trips and hopefully come home feeling just as good as when I left.
Before My Trip
I didn’t realize how much energy I expend just getting ready for a trip. I like to feel fully prepared, and that includes taking care of my house, making arrangements for my dog, and finishing anything else that’s important to me. That way, I can relax during my vacation knowing everything at home is taken care of.
I’ve also realized that I can’t wait until my vacation to rest. If I arrive at my destination already exhausted, I won’t have the energy to enjoy everything I have planned. Getting enough sleep before I leave needs to be just as much of a priority as packing my suitcase. My husband recently surprised me with an Oura Ring, and it’s been interesting to learn more about my sleep. It’s helping me become more intentional about getting enough rest before I travel.
I start preparing several days before my trip instead of waiting until the last minute. Packing, cleaning the house, and taking care of all the little details can be exhausting and stressful if I leave everything until the day before. I try to have everything ready well in advance so I can go to bed at a reasonable time and start my vacation feeling relaxed rather than rushed.
Staying hydrated is another priority for me. Drinking enough water helps keep my energy up, especially when I’m traveling from Colorado’s dry climate or spending long days sightseeing. I carry a reusable water bottle with me, take it through airport security empty, and refill it once I’m inside the terminal. Most airports now have water bottle refill stations, making it easy to stay hydrated during my trip.
Food is one of my favorite parts of traveling. I love trying local restaurants and experiencing the favorite local food. I also remind myself that I need to balance my choices. Whether I’m visiting Disney World, taking a cruise, or exploring a new city, I try to include protein, fruits, and vegetables throughout my trip so I have the energy to enjoy each day.
If you take prescription medications, make sure you have enough before your trip in case your pharmacy needs time to refill them, or your doctor needs to authorize a new prescription. If you’re taking a cruise, keep prescription medications in their original labeled bottles. I use a weekly pill organizer for my vitamins because it keeps everything organized and saves space in my suitcase.
Finally, I like to pack a few healthy snacks for my travel days. Airports have many food choices, but it can be expensive, and the healthier choices aren’t always easy to find. Packing a few snacks ahead of time helps me avoid getting overly hungry and gives me better options while I’m on the go.
At the Airport
Because of the number of people who travel through airports every day, I’m starting a new habit of washing my hands after going through security, or at the very least using hand sanitizer. Hundreds, if not thousands, of people touch the security bins each day, and that’s something I honestly didn’t think much about until recently.
I also carry one of my favorite reusable water bottles. I take it through security empty and fill it up as soon as I’m inside the terminal. That way, I can start hydrating before I even board the plane, where the cabin air is much drier than what we’re used to.
Another habit I’m working on is avoiding touching my face. It sounds simple, but it’s harder than I realized. Between checking in, going through security, shopping, eating, and exploring the airport, we touch countless surfaces without even thinking about it. Carrying hand sanitizer with me makes it easy to clean my hands, but I still have to remind myself not to rub my eyes or touch my nose or mouth. If this is something you struggle with, too, think about what reminder might work best for you.
Finally, consider carrying a mask in your travel health kit. This isn’t something I currently wear on every trip because I find masks uncomfortable, but after my last vacation, I’ve decided it’s worth having one with me. If I’m in a crowded boarding area or seated near someone who is obviously sick, I’d like to have the option.
Once I board the plane, I try to follow a few more habits to help me stay comfortable and healthy during the flight.
On the Plane
This is where I plan to be more intentional about protecting my health on future trips. Once we’re on the plane, we’re in much closer quarters with other passengers, and there are a few simple habits that are within my control.
One of those habits is using disinfecting wipes on the tray table, armrests, seatbelt buckle, and anything else I’ll be touching during the flight. Keeping the overhead air vent on the entire time helps with airflow because it helps me feel more comfortable and keeps air circulating around my seat.
I make it a point to drink water throughout the flight, but I also try to be realistic about the timing. I don’t want to drink so much that I’m anxiously waiting for the seatbelt sign to turn off! On longer flights, I like to get up and stretch my legs when it’s safe to do so. Even if it’s just a quick walk to the restroom, it’s a good opportunity to move around, wash my hands, and give my body a break from sitting.
Finally, I’m adding saline nasal spray to my travel health kit. Airplane cabins are very dry, and if your nose or throat tends to feel dry after flying, a saline spray may help keep your nasal passages comfortable during the flight.
Once I arrive at my destination, the healthy habits don’t stop. They’re just as important while I’m enjoying my vacation as they are on the travel days.
During My Trip
My stress level usually goes down once I reach my destination. Travel days take a lot of my energy, but once I’m on vacation, I can finally relax. Taking time to slow down isn’t just good for my mind, and it helps me feel my best physically, too.
While I’m enjoying my trip, I try to stick with the healthy habits I started before I left home. They’re simple, but together they help me feel more energized throughout my vacation.
During my trip, I try to:
- Get enough sleep each night.
- Avoid overscheduling every day.
- Be intentional about eating protein, fruits, and vegetables when possible.
- Continue washing my hands throughout the day.
- Stay hydrated by drinking water regularly.
When I Get Home
When I get home, I think of it as the final step in my travel health routine. It’s also when I find out how well my healthy habits worked. While self-care plays an important role, I also know there are things I can’t control, like who I sat next to on the plane or who may have been sick while traveling.
Instead of jumping right back into a busy schedule, I try to give my body time to recover from the trip.
My post-trip routine includes:
- Rest if possible.
- Continue drinking plenty of water.
- Keep taking my regular vitamins and supplements.
- Avoid jumping immediately into a packed schedule.
- Pay attention to any symptoms that develop.
- Give my body time to recover before returning to my normal routine.
I’m always grateful when I come home from a trip feeling healthy. I never take that for granted, and it’s one more reason I’m committed to building healthy travel habits every time I pack my suitcase.
My Travel Health Packing List
| Item | Why I Pack It |
|---|---|
| Hand sanitizer | Clean my hands when soap and water aren’t available. |
| Disinfecting wipes | Wipe down airplane tray tables, armrests, and other high-touch surfaces. |
| Saline nasal spray | Helps keep my nose and throat comfortable during and after a flight. |
| Reusable water bottle | Makes it easy to stay hydrated throughout my trip. |
| Tissues | Always useful while traveling. |
| Cough drops | Soothe a dry or scratchy throat caused by dry cabin air. |
| Pain reliever | Helpful for headaches, body aches, or minor discomfort while traveling. |
| Vitamin organizer | Keeps my daily vitamins and supplements organized and easy to pack. |
| Lip balm | Helps prevent dry, cracked lips from dry cabin air. |
| Moisturizer | Keeps my skin from drying out while flying and traveling. |
Final Thoughts on How to Avoid Getting Sick When Traveling
Even though I’ve gotten several colds after traveling over the past year and a half, I’m grateful that I haven’t let that stop me from exploring.
Instead, it’s encouraged me to pay closer attention to my health and to continue fine-tuning how I prepare for each trip.
Will I completely avoid getting sick when traveling? Probably not. I realize that none of us can eliminate every risk. But I can build healthier habits that give my body the best chance to stay well before, during, and after each vacation.
As I continue traveling, I’ll stay open to new ideas and keep learning what works best for me. The habits I’m building for travel, getting more sleep, staying hydrated, eating well, and planning ahead – don’t just benefit my vacations. They help me make healthier choices in my everyday life, too. To me, that’s a win whether I’m at home or exploring somewhere new.
