How to avoid getting sick during holiday travel

You’ve waited all year for the holiday season to take time off from work, spend time with family or visit a destination you’ve never been to. While holiday travel is exciting, it can also bring crowded airports, long car rides, busy train stations and packed family gatherings. 

Toss in disrupted sleep, foods and beverages you may not typically have and a change in your daily routine, and it can be easy to feel run down. 

“Holiday travel brings us into close contact with more people, often in crowded spaces,” says Dr. Mohamad Fakih, Chief Quality Officer at Ascension. “But getting sick is one thing that can ruin your holiday plans.”

The good news is that a few simple habits can help lower your risk of getting sick when traveling. Dr. Fakih shares what you can do to reduce the risk of illness this holiday season.

Start preparing before you leave

One of the best ways to protect your health before holiday travel is to plan ahead. Before your trip, check that you’re up to date on recommended vaccinations and talk with your doctor if you have a chronic condition, take prescription medication or will be traveling internationally.

“If you take a prescription regularly, pack enough medication to last the entire trip, plus a little extra in case of delays,” suggests Dr. Fakih. “It’s also a good idea to stow prescriptions in your carry-on rather than checked luggage, and bring a current medication list if you need medical care while away.”

Pack a travel health kit

Having a few health essentials on hand can make it easier to manage common health issues without searching for a pharmacy in an unfamiliar place.

Dr. Fakih suggests to consider packing:

• Hand sanitizer (containing at least 60% alcohol)
• Tissues and disinfecting wipes
• Any over-the-counter medications you normally use (in addition to any prescription medications)
• Well-fitting masks
• Your health insurance card and medication list

If you’re traveling internationally, check the CDC Travelers’ Health website before your trip for destination-specific recommendations, including vaccinations, and any food or water safety precautions.

Keep your hands clean while traveling

From airport security bins to gas station door handles, traveling can mean touching surfaces that many other people use.

“It sounds simple but that’s because it works: Washing or cleaning your hands regularly can help reduce the spread of germs,” reminds Dr. Fakih. “Make a habit of washing your hands before eating, after using the restroom and after touching frequently used public surfaces.

You may not always have access to soap and water while traveling. In those situations, use hand sanitizer containing at least 60% alcohol. Try to avoid touching your eyes, nose and mouth with unwashed hands.

You can also use disinfecting wipes on frequently touched surfaces, such as airplane tray tables or armrests. Just remember that cleaning surfaces doesn't replace handwashing or precautions against respiratory illnesses that spread through the air.

Take extra precautions in crowded spaces

Airports, airplanes, train stations and holiday gatherings can bring you into close contact with more people than usual. Respiratory viruses can spread more easily in crowded indoor spaces, especially when airflow is limited.

When possible, choose areas with better ventilation. You might take a break outdoors during a travel break, crack your window on a car trip or gather outside with family when the weather allows.

“Wearing a well-fitting mask can provide an additional layer of protection in crowded indoor spaces, especially when respiratory viruses are circulating or you are someone at higher risk for serious illness,” Dr. Fakih says.

If someone around you is sick, try to keep some distance when possible. And if you’re feeling unwell before your trip, consider whether you can delay travel. Traveling when you’re sick can make recovery harder and can expose other passengers or family members to illness.

Be careful with food and drinks

“Holiday travel often means eating on the go, trying new restaurants or enjoying meals with family and friends,” says Dr. Fakih. “While these experiences are part of the fun, paying attention to food and water safety can help lower your risk of foodborne illness.”

Choose foods that are thoroughly cooked and served hot. Be cautious with foods that have been sitting out for long periods, especially at buffets or holiday gatherings.

To lower your risk of foodborne illness, Dr. Fakih adds:

• Wash your hands before eating 
• Follow food safety precautions, like washing or peeling, when handling fresh produce
• Take extra care with raw or undercooked meat, seafood, eggs and unpasteurized dairy products

Food and water safety are especially important when traveling internationally. If you're visiting an area where the safety of drinking water is uncertain, choose water from a reliable source (for example, bottled water) and avoid ice unless you know it was made with safe water. 

“In these instances, factory-sealed beverages may be a safer option,” says Dr. Fakih.

Make time for sleep, hydration and movement

A packed itinerary can make it easy for your normal routine to fall by the wayside.

Try to get enough sleep before and during your trip, drink water regularly and make time to move throughout the day. “These habits can help you feel better and manage the physical demands of traveling,” explains Dr. Fakih.

If you're on a road trip, stop occasionally to get out of the car, stretch and walk around. During a flight, move your feet and legs when you're seated and walk around when it's safe to do so.

If you have a medical condition or a history that puts you at increased risk for blood clots, talk with your doctor before a long trip. They can help you determine whether you need additional precautions.

Know what to do if you get sick while traveling

Even with careful planning, you may still get sick during your trip.

“If you develop symptoms such as a cough, runny nose, fever or fatigue, try to rest, stay hydrated and drink fluids and limit close contact with others,” advises Dr. Fakih. 

You may also consider wearing a mask if you need to be around other people.

When should you seek medical care while traveling?

Some illnesses can be managed at home (or in your hotel room) with rest and self-care, while others may require medical attention.

Dr. Fakih shares when it’s time to contact a healthcare professional:

• If your symptoms are getting worse
• You're having difficulty staying hydrated 
• You're concerned about how you're feeling

Getting medical advice early may be especially important for older adults, young children, pregnant people and individuals with weakened immune systems or certain chronic conditions.

Seek emergency medical care if you have any of the following symptoms:

• Trouble breathing
• Chest pain
• New confusion
• Difficulty walking or weakness of any extremity
• Severe and worsening pain
• Signs of severe dehydration

"When in doubt, it’s safer to get evaluated,” says Dr. Fakih.

Enjoy your holiday with a plan to stay healthy

You can’t control every germ you’ll encounter while traveling, but you can take steps to reduce your exposure and prepare for unexpected health concerns.

Pack the essentials, wash your hands regularly, choose food and drinks carefully, consider extra protection in crowded spaces and pay attention to symptoms early. 

“These small steps can help you spend more of the holiday enjoying time with the people you love and less time searching for a pharmacy or doctor’s office on your trip,” says Dr. Fakih.

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