There’s nothing worse than being bed-ridden during a trip you had been looking forward to. Whether you’re traveling for work or finally going on that much-deserved beach vacation, no one wants to feel under the weather while away from home.

Even if you rarely get sick, traveling exposes you to new germs and bacteria that your immune system is unfamiliar with. That’s why we created this list of steps you can take before and during your trip to make sure the travel bug is the only thing you’re catching.

 

Before

Practice healthy habits.

It’s always important to get enough sleep and eat well, but it’s especially important before traveling.

In the days leading up to your trip, keep your plans low-key and make sure you’re getting at least eight hours of sleep every night.

As soon as you step on that plane, you’re exposed to a gauntlet of germs that your immune system will have to tackle. You don’t want to be worn out before you even arrive at your destination!

 

Write down emergency numbers.

Before you jet off, create a list of useful phone numbers in the area of your destination in case you start feeling sick.

Emergency numbers of places such as urgent care centers, top rated hospitals, and ambulance units are all places you should make a note of.

 

Pack a small emergency kit.

Consider packing a small medical kit filled with various supplies that could ease minor symptoms.

Ibuprofen can be used for headaches, while Pepto Bismol and Tums can sooth stomach-related issues. Dramamine or ginger tablets can relieve nausea, which is helpful if you are prone to motion sickness.

Other handy things to include in your kit are Vitamin C supplements to boost immunity, anti-bacterial wipes, and an antihistamine to control any swelling or itching.

 

Take probiotics.

Taking probiotics daily can help build up your immune system so you won’t get sick as easily.

Besides probiotics, you can also take vitamin C supplements or drink Emergen-C. These will also give your body the ability to ward off airborne germs.

 

Plan a relaxed itinerary.

As much as you want to explore every square inch of the new city you’re in, putting your body through too much at once is a surefire way to run down your immune system and cause you to fall ill.

It’s important to space out your activities and leave plenty of room for meals and downtime.

 

During

Eliminate airplane germs.

It’s no wonder that an airplane, an enclosed space filled with lots of people, is pretty much the ideal breeding ground for germs.

Prevent catching the same illness that your seat neighbor has with saline solution and nasal mist. When your nose is dry, it’s more prone to infection. Even putting a dab of petroleum jelly outside of your nostrils can create a barrier to keep the germs away.

Also, bring your own blanket for the plane ride and wash the clothes you wore as soon as possible!

 

Avoid touching the airplane seat pocket.

Speaking of airplane germs, the seat pocket in front of you is flooded with bacteria you definitely want to steer clear of.

You can either disinfect the area or simply bring your own entertainment so you don’t have to fish around for a pair of headphones or the channel guide.

 

Drink up.

The easiest but most effective way to keep your body healthy is to drink lots of water. Staying hydrated while avoiding excess alcohol will help your immune system fight off any germs it comes in contact with.

Try not to stay in direct sunlight for too long, as it can quickly make you dehydrated and leave you feeling faint. Bring a reusable water bottle everywhere you go and be on the lookout for refilling stations!

Also, it’s smart to keep other beverages with electrolytes in them, such as Gatorade, handy to replenish your sugar levels.

 

Buy hand sanitizer and use it often.

Hand sanitizer is going to be your new best friend when traveling. After all, there’s a good chance you’ll be sharing lots of public spaces, using crowded transportation, and shaking people’s hands.

Pick a travel-sized container of sanitizer that easily fits into your purse or pocket for convenience. The CDC recommends using hand sanitizer with at least 60% alcohol.

 

Hands off!

We get sick when we touch germ-infected surfaces, then touch our eyes, nose, or mouth.

Stay conscious of your hands and wait until after you’ve washed them to rub your eyes or touch your face.

 

Remember your wrists.

If first grade health class taught us anything, it’s to wash our hands frequently. However, many adults don’t know that washing all the way up to your wrists with soap and water is just as important.

Washing your hands and wrists is a simple but effective way to stop the transfer of germs, so make sure to do it often and wash them for at least 20 seconds.

 

Get plenty of sleep.

Traveling takes a toll on our bodies. After a day of adventuring, it’s imperative to let your body rest in preparation for another fun-filled day.

It’s recommended that you get a full eight hours of sleep every night. Not only will it build up your immune system, but can improve your memory and manage your appetite.

 

Maintain a balanced diet.

Traveling usually leads to eating out many meals in a row. There’s no harm in indulging, but it’s important to strike a balance between treating yourself and fueling your body with healthy foods.

Try to avoid salty foods and snacks while you’re flying, as they can dehydrate you. Opt for oatmeal, fruit, or some veggies.

Iron pills can also aid your body in adjusting to a different meal plan and balancing the nutrients you may not be getting. Stock up on protein bars for on-the-go snacking to keep your energy levels up.

 

Watch your dairy intake.

A study shows that higher dairy intake can thicken the mucus in your nose, which can, in turn, attract a virus or other harmful bacteria.

But what about your after-dinner ice cream? As they say, everything in moderation!

 

Beware of food and water contamination.

Traveling to new places and eating local cuisine you’re not used to can be hard on your stomach.

It goes without saying that you should stay away from unsafe tap water and forgo using ice cubes in your drinks. Rinse your fruits and vegetables with either boiled water or bottled water.

Some foods to be wary of are dairy products, undercooked meat or seafood, or any hot food that has been sitting out long enough for it to cool.

 

Get your heart pumping.

There’s no need to train like an Olympian while on vacation, but incorporating some sort of light exercise into your travel schedule can help improve your health.

Hit the hotel gym or try to fit in a morning stroll when you first wake up. Biking is another great way to explore a new area while keeping your heart healthy. Instead of taking the subway a stop or two, walk it!

Exercising regularly wards off fatigue and can also clear your mind. Just make sure you’re fueling yourself properly and drinking plenty of liquids.

 

Consider a face mask.

If you’re traveling during flu season and are concerned for your health, it doesn’t hurt to go the extra mile and buy a face mask.

While it’s not a popular trend in the U.S. yet, medical masks are seen often in densely populated cities around the world. It’s another layer between you and those pesky germs; plus, you can even pick out a stylish one and match it to your outfits!

 

Don’t let stress get you down.

Excess stress not only wears you down emotionally, but physically as well.

Budgeting properly, making it to the airport on time, and finding your way around an unfamiliar area are all stressors that can take a toll on your health and put you at risk of getting sick.

Take moments to relax if you’re feeling overwhelmed. Meditation, yoga, or simply going for a walk are all effective ways to relieve stress.