Why do so many people get sick when they travel? “When traveling, people commonly get sick due to exposure to pathogens—germs—in close quarters, like planes or public transportation,” says Dr. Lauren Davis, a functional medicine physician and the founder of Latched Nourished Thriving. “This includes the viruses that cause cold and flu symptoms and bacteria that can cause traveler’s diarrhea.” She explains that when we travel, the combination of increased stress from the changes in our routine, the decline in sleep with early morning flights, dry air in airplane cabins, and the exposure to new and different pathogens is what make our systems vulnerable. “Don’t stress, because we can help reduce our chance of illness by addressing key factors and getting the nutrients our immune system needs to keep us healthy while we travel.”

As a functional medicine physician, Dr. Davis is frequently asked how to stay healthy when traveling—especially with children, who often have developing immune systems that make them more vulnerable. “Traveling with children adds an extra layer of complexity, but it’s entirely possible to enjoy your trip without compromising your family’s health,” she says. Below are her tips.

5 things to do to stay healthy while traveling

1. Hydration: Staying well-hydrated is crucial for our bodies for proper immune function, encourages Dr. Davis. Especially on long flights where cabin air is dry, extra water is needed. Stay away from sugary beverages which can actually dehydrate us.
2. Nourishing your body: Give your body the nutrients it needs. “Vitamin C, Zinc, B vitamins and magnesium are crucial for your immune systems function,” says Dr. Davis. When traveling you can bring your own healthy snacks like nuts, seeds, and fruit, so you’re not dependent on unhealthy airport or roadside food options.
3. Sleep hygiene: Adequate sleep is essential for keeping your immune system strong. If you’re traveling across time zones, try to adjust your schedule a day or two before you leave to help minimize jet lag. “Use melatonin, 1-5 mg, the first night you arrive at your destination to help reset your circadian rhythm,” says Dr. Davis.
4. Immune support: Consider taking immune-boosting supplements like vitamin C, zinc, and probiotics before and during travel encourages Dr. Davis.
5. Move around: On long flights, get up and stretch or walk up and down the aisle to keep your circulation moving. “This helps prevent blood clots,” says Dr. Davis.

5 things to carry with you to stay healthy when traveling

1. Hand sanitizer and alcohol wipes: “These are essential for cleaning high-touch surfaces like airplane trays, seats, and rental car handles to keep you and your loved ones healthy,” says Dr. Davis.
2. Reusable water bottle: Staying hydrated is easier if you have your own bottle, which you can fill after passing through security. “We prefer a collapsible silicone bottle for easy packing,” says Dr. Davis.
3. Healthy snacks: A mix of protein-rich snacks like fresh fruit and vegetables and dried meats, nuts and seeds can help you avoid less nutritious travel food.
4. First-aid kit: Band-aids, blister protectors, and natural remedies like arnica gel and peppermint and ginger teas for headaches or nausea.
5. Grounding bands: “These are helpful for reducing inflammation and improving circulation, especially during long flights or drives,” says Dr. Davis. “Grounding helps reduce the effects of jet lag and keeps your body more connected to its natural rhythms.”

4 things to avoid when traveling in order to stay healthy

1. Overindulging in new foods: While it’s fun to explore new cuisines, eating unfamiliar foods—especially those from street vendors on international trips—can increase the risk of digestive issues. “Always be cautious with water quality in countries where sanitation may be an issue,” says Dr. Davis.
2. Touching your face: Avoid touching your face after handling shared surfaces like doorknobs or airplane seats, as this is a common way for germs to enter your system.
3. Over-exerting yourself: Trying to cram too many activities into one day can deplete your energy, leaving you vulnerable to illness.
4. Avoid close contact: If someone near you is coughing or sneezing, try to politely distance yourself, or turn your air vent to create airflow that directs pathogens away from your body or face.
5. Avoid removing your shoes on the plane. The floor is often unsanitary.
6. Wash your hands often. After going to the bathroom, before eating, after touching something—when it doubt, wash your hands.

4 things to do if you get sick when traveling

1. Prioritize rest, hydration, and nourishing foods.
2. For minor ailments, natural remedies such as ginger for nausea or chamomile tea for relaxation can be beneficial.
3. It’s also wise to carry basic over-the-counter medications with you on the trip. For international travel, many pharmacies allow the pharmacist to prescribe medications without a doctor’s prescription. They can be a great first contact to reach out to at your destination if you do find yourself sick.
4. For more severe symptoms, seek medical care, and make sure you have travel insurance that covers healthcare in the country you’re visiting.