Summer is peak travel season, with millions of people heading to beaches, national parks, international destinations, and family vacations. While planning often focuses on flights, hotels, and itineraries, preparing for your health while away from home is just as important.
According to Karen Lasater, clinical professor at the University of Tennessee, Knoxville College of Nursing, a little planning before departure can help travelers avoid many of the most common health issues they encounter on vacation.
“Good hand hygiene is number one at preventing the spread of viruses and bacteria,” Lasater said. “Simple preparation before you leave home can make a big difference in helping you stay healthy throughout your trip.”
Common Travel Health Problems
Whether traveling across the country or around the world, gastrointestinal illnesses are among the most common health concerns.
“When traveling internationally, a lot of people experience gastrointestinal symptoms such as nausea, diarrhea, and constipation,” Lasater said. “These can be caused by different foods, the environment, stress, air travel, or sometimes by viruses or bacteria.”
Travelers may also experience upper respiratory infections after spending time in crowded airports, airplanes, or tourist attractions.
“Being around new people who may already be sick can increase your exposure to viruses and bacteria,” she said. “Environmental allergies can also worsen when you’re exposed to different allergens than you’re used to at home.”
Prevention Starts Before You Leave
Lasater recommends taking preventive steps before the trip begins.
“Washing your hands is number one,” she said. “Good hand hygiene is the best way to prevent the spread of viruses and bacteria.”
For international travel, food and water safety have become especially important.
“When in doubt about a water source, always drink bottled water, even when brushing your teeth,” Lasater said. “Choose well-cooked foods and avoid raw fruits and vegetables if you’re unsure how they’ve been prepared.”
Don’t Forget Your Medications
One of the biggest mistakes travelers make is not packing enough medication.
“If you have prescription medications or over-the-counter medications you take regularly, make sure you bring enough for your entire trip and an additional three to five days,” Lasater said. “Travel delays happen, and you don’t want to find yourself without the medications you need.”
She also encourages travelers with chronic medical conditions to speak with their primary care provider before leaving.
“If you have chronic health conditions, it’s important to get medical clearance before traveling and discuss any concerns related to your destination.”
If medications are lost or run out while traveling, Lasater recommends contacting your healthcare provider to have prescriptions transferred to a nearby pharmacy.
“Chain pharmacies such as Walgreens can often transfer prescriptions quickly and make replacing medications much easier,” she said.
Build a Travel First-Aid Kit
A small first-aid kit can prevent minor problems from becoming major inconveniences.
Lasater recommends including:
- Hand sanitizer
- Adhesive bandages
- Allergy medication
- Over-the-counter pain relievers
- Pepto-Bismol tablets
- Blister prevention products
“I always carry Pepto-Bismol tablets and blister block with me,” she said. “Those are two things that, when you need them—you really need them.”
Families traveling with children should also pack pediatric medications, snacks, and child-friendly hand sanitizer.
Customize Your Supplies for Your Destination
Not every trip requires the same preparation.
“If you’re traveling internationally, check with your healthcare provider and review the CDC’s country-specific travel recommendations before you leave,” Lasater said.
Different destinations may require additional precautions, including recommended vaccinations, mosquito protection, water treatment supplies, or insect repellents.
“Outdoor activities like hiking and camping may require specific bug repellents, mosquito netting, or additional precautions related to water safety,” she said.
Practice Safe Food and Water Habits
Foodborne illness can quickly derail a vacation, but many cases are preventable.
“When in doubt about the water source, drink bottled water,” Lasater said. “That includes ice, since it may be made from untreated water.”
She also recommends avoiding uncooked produce in areas where water safety is uncertain.
“Choose well-cooked foods and skip raw vegetables or fruit that may have been washed in unsafe water, even something as simple as lettuce on a hamburger.”
When unsure about local water quality, Lasater relies on trusted resources.
“I check the CDC’s country-specific travel website for warnings, and I ask hotels or restaurants whether their water is potable or purified,” she said. “When in doubt, I drink bottled water.”
Don’t Overlook Summer Safety
Travel health goes beyond food and medications.
“Use sunscreen, hats, and protective clothing to prevent sunburn,” Lasater said. “Wear helmets when riding bicycles, scooters, or motorcycles, and always wear a life jacket when you’re on a boat.”
She also recommends reviewing medications with a pharmacist before traveling, as some prescriptions can increase the risk of dehydration, sun sensitivity, or heat-related illness.
“There are several medications that can affect how your body responds to heat or sun exposure,” she said. “Your pharmacist can review your medications and let you know if you need to take extra precautions.”
Leave Time to Rest
One of Lasater’s most practical pieces of advice has nothing to do with medicine.
“Don’t plan too much,” she said. “Different time zones, different cultures, different foods can all be stressful.”
Building downtime into an itinerary can help travelers recover from long travel days, adjust to new environments, and avoid exhaustion.
“Allow yourself the freedom to relax, get a good night’s sleep, and enjoy the experience,” Lasater said. “Taking care of yourself is one of the best ways to make sure you enjoy your vacation.”