Staying Healthy While Traveling: 7 Things to Do Before You Hit the Road

Traveling can be great for your mental health and well-being. And taking a vacation away from home or work may be good for your physical health as well. But crowded airports, unfamiliar climates, and tourist sites may test your nerves and your health. And no one wants to deal with infections, digestive issues, and sunburns when you are trying to get away and have some fun. But a few simple tips for how to prepare ahead of time can make a big difference in staying happy and healthy on vacation. 

1. Keep medications and medical supplies with you

Always keep your medications with you. Lost luggage is a hassle, but it shouldn’t compromise your health. Have your meds with you so you don’t have to worry.

It’s a good idea to use a pill box with compartments for each day of the week. And if you’re going to be gone for more than a week, take a couple of boxes. This will help keep you on your normal medication schedule, as well.

Any medical supplies you might need should also be packed in your carry-on luggage. This includes:

• Supplies for people who have diabetes, such as blood sugar testing kits and insulin syringes. These are just as crucial as the medicines themselves.

• If you or your travel companions have life-threatening allergies, travel with an Epi-Pen. Even if the chance of a reaction is low. This is a lifesaving medication, and you never know when you might need it. 

• If you use oxygen regularly, don’t overlook your oxygen supplies. This includes the oxygen tank and nasal tube or face mask. Although airlines can often provide oxygen in a pinch, they may not be able to meet your needs. It’s also important to check with your airline, bus, cruise company, or train system before traveling. Some companies require a medical form in order to bring your oxygen with you.

2. Bring these medical documents with you 

Many people overlook this one, but this can make a big difference if you have a health emergency while traveling. Providers rely on these records to take good care of you, so having them on hand will improve the timing and quality of your care.

You may be able to access these electronically with electronic medical record systems. But be sure that you will be able to access them even if there is no internet. It helps to have a printed copy of the following information:

• A list of your medical conditions

• Any prior operations, procedures, or surgeries

• A list of your medications (including dosage). And if you are traveling out of the country, consider taking a paper copy of your actual prescription. This is especially important if you take pain or mental health medications, as you may be asked for documentation. The International Narcotics Control Board website has helpful information for planning ahead.

• A copy of your most recent EKG if you have a heart condition, or if yours is known to be abnormal. Many people have abnormal ‘baseline’ EKGs. And when a provider is trying to figure out if you are having a heart emergency — like a heart attack — changes on your EKG can be more important than what your present EKG looks like.

• A copy of any recent lab work or medical testing. Like an EKG, it is more important that a provider know what is abnormal for you than what is abnormal for the general person.

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Consider a medical bracelet if you have serious health conditions or take blood thinners. Your bracelet will alert medical responders to your condition if you have an emergency.

3. Make a travel first-aid kit

Travel can do a number on your body. And that can bring a lot of unwanted symptoms that can keep you from enjoying your travel experience.

From constipation to jet lag, it will help to have a few things on hand to treat any unexpected bumps in the road. Consider bringing:

• Antacid drugs for indigestion

• Laxatives for constipation

• Pepto-bismol or Loperamide (Imodium) for traveler’s diarrhea — but if you have a fever or more than 2 days of diarrhea, seek medical care instead of taking these medicines (Over-the counter meds may not be helpful and could even make the problem worse with certain infections)

• Hydrocortisone cream for insect bites or itchy rashes

• Benadryl for unexpected mild allergic reactions

• Dramamine for motion sickness

• Ibuprofen or acetaminophen for aches, pains, or fever

• Melatonin for jet lag

• A first-aid kit with bandages and antibiotic ointment

• Condoms for safe sex

4. Take steps to prevent infection

When you travel, you may be exposed to bacteria, viruses, and parasites that you are not used to. Plus, your immunity may be down if you are sleep-deprived.

There are simple steps you can take while traveling to avoid getting sick in the first place:

• Hand sanitizer: Keep hand sanitizer and cleaning wipes on you while you travel, and use them frequently — especially after your hands come in contact with shared surfaces, like in public restrooms. Or before you eat.

• Face masks: Masks prevent respiratory infections when you are in crowded places. It helps to familiarize yourself with local rules, given mandates can vary by location.

• Food safety: In countries where water quality is poor, the risk of food poisoning is high. Drink bottled water, avoid ice cubes, and be cautious of food from street vendors. The germs that cause diarrhea are often spread by flies, so keep this in mind when eating outdoors.

• Insect repellant: Mosquito-borne diseases are becoming more widespread — such as West Nile, Zika, chikungunya, dengue, and malaria. Protect yourself with bug spray, especially if you are going somewhere tropical. Depending on where you’re going, a mosquito net could also be helpful.

5. Protect yourself from the elements

Whether you are going to the beach or the mountains, changes in latitude and altitude can have a stronger effect than you think.

Sun protection

Sun protection is crucial, no matter where you’re headed. Sunglasses block the dangerous UV waves from the sun. And sunscreen will protect your skin from the sun’s rays and reduce your risk of a sunburn (and skin cancer!).

Go for an SPF of 30 or greater. If you’re traveling to the ocean, look for a product that is reef-safe. Some places, including Hawaii, ban products containing the common chemicals oxybenzone and octinoxate.

Altitude sickness

If you are heading to the mountains instead of the beach, altitude sickness can happen if your destination is over 8,000 feet. But even elevations of a few thousand feet can cause you to feel sick until your body adjusts.

To prevent altitude sickness, take your time to get adjusted and stay well hydrated. After a couple of days, you will usually feel better. But if you know you are prone to it, or if you have a lung condition, check with your healthcare provider before leaving town. A prescription drug like acetazolamide can help prevent this problem.

6. Make sure your vaccinations are up to date

It is important to make sure your vaccinations are up to date for both domestic and international travel.

Here are some vaccination tips:

• Be sure your COVID vaccinations are up to date and documented. Some countries may require this information — and a COVID test — for entry.

• This is a good time to get your other vaccinations up to date, including tetanus and flu.

• If you are traveling with kids, be sure their vaccinations are up to date. Depending on where you’re traveling, you could be exposed to measles, mumps, and even polio.

• If you are traveling out of the country, check the CDC website. It will tell you if there are specific vaccinations that you will need ahead of time.

It’s a good idea to check a few months before traveling, since some vaccinations take time to schedule. If you need a vaccine that is not commonly prescribed, you may need to see a travel health provider.

7. Get travel health insurance

If you are traveling abroad, it is important to make sure you have health coverage if you get sick. This is especially important if you have chronic health conditions.

Check with your healthcare plan first, because travel health insurance may be included in your coverage. If it is not, there are a few ways to extend your coverage:

• You may be able to buy a supplemental policy from your current healthcare plan.

• If you are traveling with a group, there may be an optional add-on for your trip. Be sure to check the fine print to know what’s included.

• If you are over 65 or are on Medicare, a Medigap plan is an option. Six of the available standardized Medigap plans cover emergency healthcare while traveling abroad. They come with a $50,000 lifetime limit. That may sound like a lot, but you may still consider buying a private travel insurance policy to pay secondary to Medigap.

And before you go, research the closest healthcare facilities at your destination. Consider getting travel insurance that covers medical evacuation. This is particularly important if you are taking a physically risky trip, if you have serious health conditions, or if you are traveling somewhere without good healthcare facilities.

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Written by:

Sarah A. Samaan, MD

Sarah Samaan, MD, FACC, FACP, FASE is a board-certified cardiologist who practiced clinical cardiology for nearly 30 years. She is a member of the American College of Cardiology, the American College of Physicians, the American Society of Nuclear Cardiology, and the American Society of Echocardiography.

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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Co-contributor: Kristen Gerencher, MSOT