Sometimes it’s inevitable to get sick while traveling and it can really put a damper on your trip. After all, the excitement in planning and anticipation to finally take off for your destination might have been a long time coming and the last thing you expect is to feel unwell or not feeling a hundred percent. I’ve been sick a few times in my many years of traveling, a majority of the time it’s just a cold, but it doesn’t mean that it won’t slow you down or put you out of your element. Traveling, time changes, early wakeups, late nights, eating the wrong foods, bug bites, too much sun, and catching a sickness from someone else are only a few ways that can put your body at risk. While it may be inevitable at times, there are proactive measures you can take to minimize the risk of falling ill. Additionally if you do become unwell during your travels, here’s a guide on the steps you can take to get better or prevent further sickness.
Tips On How To Prevent Yourself From Getting Sick While Traveling
1 – Take Multivitamins And Supplements
If you aren’t getting all the vitamins and nutrition you need from your diet, sometimes it’s a good idea to take certain multivitamins and supplements that provide the essential nutrients your body needs to function properly or to provide extra immune function and support. I like taking Vitamin C, Vitamin D, Vitamin B12, collagen, and a few supplements from Hum Nutrition (you can get $20 USD off with my link) for gut health and detoxing which I really look forward to taking every day.
As always, consult your doctor or health practitioner on what your body needs.
2 – Manage Stress Well
These days, we’re overwhelmed with the many responsibilities and the amount of things we need to get done. Being aware of the stressors in your life and practicing stress-reducing activities whether it’s to help you mentally or physically can help you manage the stress in your life. Chronic stress weakens the immune system so being able to manage it well is crucial to your health.
Also being aware of the fact that traveling can bring on more stresses to your body, here are 13 Ways To Avoid Travel Fatigue And Burnout to better help you prepare.
3 – Get The Vaccines You Need
Depending on where you’re traveling to, it’s also important to get the vaccines you need to prevent illnesses. You can always check your government’s website for travel vaccine recommendations and other health advisories. Visit this website for Canadians and this one for Americans.
4 – Exercise Regularly
Moderate to regular physical activity and exercising help boost your immune system and is great for overall health. It also helps with lowering stress, increasing sleep quality, hormone regulation, and much more. We’re not made to sit on a chair in front of the computer or to stare down at our phones all day so it’s important to remember to keep your body moving. I know it’s very little but right now I’m trying to have at least 4,500 steps in a day and exercise a couple of times a week due to my schedule constraints. Oh, do I miss those days when I was able to go to the gym five to six times a week – I definitely felt better!
Tips On What To Do If You Get Sick While Traveling
1 – Have Travel Insurance
Purchasing travel insurance is a basic necessity for any trip you take. Although there’s a very low chance of you needing it, it’s good to know you have it should anything happen. Whether you get sick or injured, you know that travel insurance will cover your expenses (of course read the fine print!) – which can really add up especially if you’re abroad. And if you do have travel insurance, at least you don’t need to be left fending for yourself. You can feel comfortable knowing that you can go to the doctor, get the medications you need, etc.
In anticipation of your journey, to assist you in getting ready, here’s a Free Pre-Trip Planner And Checklist to make sure you have everything you need for your travels.
2 – Have Your Necessary Multivitamins And Supplements
As mentioned in the tips on how to prevent yourself from getting sick while traveling, it’s also a good idea to bring along with you the necessary vitamins and supplements you may need to take daily. Having these will never hurt as they help boost your immunity and give you the nutrients you need.
3 – Practice Good Hygiene
This one should be common sense so I won’t talk too much about it, but it’s always a good idea to practice good hygiene to maintain your health as well as general cleanliness.
4 – Get Adequate Rest / Adjust Your Plans
It’s really hard to get enough sleep when traveling because you’re in unfamiliar surroundings, there may be a lot of light or noise where you are, there’s a huge time difference or even a really packed itinerary. The best thing you can do and what your body really needs is for you to rest. Yes, you can lose a day or more of exploring or have to skip certain activities but without taking care of yourself, you might not be able to go on much longer anyway.
If you know me, you know I love to do as much as possible in a day. And for the times that I’ve been sick, I had to give in and adjust my days so that I can sleep it off and recover so that I can feel a little better faster to enjoy the rest of my trip. There was one time I was so excited to be in Prague and I was so sick and had to be in bed half the day but thankfully got enough strength to go out and explore the latter half. I also got really sick from a mosquito bite on my trip to Japan and luckily when I was full-blown sick, I was able to sleep all day because it just so happened that I was having an at-sea day on a cruise and had the luxury to do so. I have never needed that rest more and am so glad I did because I finally had energy to be out and about the next day, and for the rest of the trip as I slowly got better.
5 – Drink Lots Of Water
A given and a recurring theme in a few of my blog posts is to drink lots of water! Your body relies on water and it is essential for overall health. It also supports your body’s natural healing process and enhances the transport of nutrients to your body, increases your immunity, and detoxifies your body. Here are 8 Ways To Stay Hydrated While Traveling.
6 – Pack Essential Medication
Whenever I travel, for a majority of my trips I remember to pack all the medication I may need if I get sick while traveling. And when I do need it, boy do they come in handy and save my life in a way! Because what’s worse than needing something and not having it, and then having to spend more money to buy something you already have? And what if you need a specific item and where you’re at doesn’t sell that particular item? You want to be prepared and sometimes it’s better to have a few extra things on you than to not have it at all when you really need it.
When I was in Japan, just before I got sick I bought a really popular Japanese Cold And Flu medicine just to have it for a rainy day and to see what the hype was all about. Only a few days later, it was the only thing that saved me since I had no other medication with me and I was on a cruise ship. I highly recommend this medicine if you can get your hands on it because this is the only one that has actually healed me in a couple of days whereas it normally takes me at least 2 weeks to 2 months to fully recover from something as small as a cold even with North American cough syrup.
7 – Be Mindful Of What You Eat
Depending on what kind of sickness you have, you’ll want to avoid certain foods and eat certain foods. Avoid consuming raw or undercooked food and eat foods that provide more nutrients to your body. Having a balanced diet to support your immune system such as including fruits, vegetables, and lean proteins in your meals will help. I know some people have the mindset of “I’m sick already, I might as well eat and drink whatever I want”, but that will only delay your healing process. It’s all about self-discipline and the sooner you get better, the sooner you can feed your appetite.
8 – Mild Exercising For Well-Being
If you have enough energy, stretching or a limited amount of walking or moving around can positively help your mood and well-being. Of course, this will depend on the severity of your sickness but this will help with circulation in the body and prevent stiffness after lying down for so long. Don’t over-exert yourself either and listen to what your body needs.
Here are 7 Ways To Stay Active While Traveling once you get a bit better!
9 – Prevent The Further Spread Of Illness
Like good hygiene, it’s just courtesy to try to prevent the further spread of illness especially if you’re traveling with others or will be in close contact with people. I think we’ve gotten used to being reminded to wear a face mask, use sanitizer, cover your mouth and nose when coughing or sneezing, etc. by now! But being aware of your surroundings and being considerate of who you’re around can also keep others from getting sick too.
10 – Communicate With Your Travel Companions
If you start to feel off or like you’re about to get sick, get ready to inform your travel companions (if you have any) so that they can be aware and you can start to take precautions. Communicate to your travel companions how you feel and keep them updated. If you do get sick while traveling, it’ll be helpful if they can support you and get you what you need if you can’t leave your accommodations. It’s also good to let them know if plans need to be adjusted such as having to stay longer or if they’re okay to go explore without you and if certain items on your itinerary need to be saved for when you’re feeling a bit better. I’m sure you guys can compromise, after all it’s their vacation as well.
11 – If Necessary, Seek Assistance From Your Accommodations
If you’re staying at a hotel or similar accommodations, you’ll likely be able to get some assistance during your stay. If you are feeling really unwell, unsure of where to get medication or the location of a pharmacy, or just need to get a little more comfortable, the concierge, front desk, or host can help you. I guess knowing this, also keep in mind the severity of your illness as there may be certain policies, especially with what happened during the pandemic and if it’s something you want to or need to make public.
12 – Stay Connected With Friends And Family
If you are close with your friends and family, update them on your situation so they won’t worry too much. They can also provide encouragement, support, and even assistance if needed.
13 – Stay Positive
Last but not least, it’s crucial to maintain a positive mindset if you get sick while traveling. Your mind can be very powerful and significantly influences your body’s response and the way you think can affect how your body reacts. Engage in activities that uplift your spirits and do everything you can to address your health concerns to ensure a quicker recovery so you can enjoy the rest of your trip.
What To Carry In Your Travel Health Kit
To help you get started so you know what kind of necessities might be good to have with you in case you do get unwell or sick while traveling, you may consider including:
1 – Prescription medication
2 – Pain relievers
3 – Allergy medication
4 – Insect bite treatment
5 – Anti-diarrhea medication
6 – Cold and flu medication
7 – Anti-bacterial ointment
8 – Motion sickness medication
9 – Insect repellent
10 – Band-aids
11 – Hydrocortisone Cream
12 – Pain patches
13 – Tweezers
14 – Digital thermometer
15 – Sanitizer
To help you be even more prepared for your travels, read more on my Travel Tips.