10 tips to stay healthy while traveling
Getting sick can be a surefire way to ruin a trip. Feel your best and prepare for international travel with these simple tips from Penn Medicine experts.
It’s a good idea to visit your primary care physician before longer trips. They can make sure you’re up to date on all your prescription medications and provide a letter about your health needs should you need to get care while you’re gone.
Make an appointment with a travel medicine specialist at least four to six weeks before international travel. They can determine which travel vaccines you need and give them to you in time for your trip.
Carry prescriptions in their original containers and keep them in your carry-on bag in case your checked luggage gets lost. Be sure to take enough medication to last your entire trip, plus some extra. That way you’ll be prepared if your trip gets delayed.
If you’re prone to motion sickness, sit in the most stable area of your mode of transportation. In a car, that’s the front seat. On a boat, stay midship. On a plane, choose a seat over the wing. Keeping your eyes focused on the horizon may also help.
You may experience jet lag for a few days when you arrive at your destination. Avoid taking naps. Instead, spend time in daylight to help adjust your circadian rhythm.
Protect yourself from ultraviolet (UV) rays by using sunscreen with SPF 30 and wearing sunglasses that absorb UV rays up to 400 nanometers. Apply sunscreen at least 30 minutes before you go outside.
Stick with bottled water and be sure to buy it from a reliable source. Avoid street vendors, who are known to sell bottles that have been refilled from the tap.
Scrubbing up helps you avoid getting sick. Wash your hands before meals, after using the bathroom, and after touching surfaces such as elevator buttons and handrails. If you can’t access soap and water, hand sanitizer is a good option.
Insect-borne diseases, such as malaria and yellow fever, are common in many developing countries. Stay safe by using insect repellents, such as permethrin and DEET. Permethrin can be sprayed on socks, boots, shirts, pants, and tents.
Your usual health insurance most likely won’t cover you while you’re abroad. Consider getting travel health insurance in case you have a medical emergency in another country.