How to Stay Healthy and Safe While Traveling

Traveling offers opportunities to explore new places, experience different cultures and take a break from everyday routines. Whether you're planning a weekend getaway or an international vacation, preparing for your health and safety needs can help you enjoy your trip with fewer worries.

From reviewing travel vaccinations and packing medications to staying hydrated and avoiding common illnesses, these travel health tips can help you prepare for a safer, healthier trip.

What Health Preparations Should You Make Before Traveling?

Before traveling internationally, consider scheduling an appointment with your healthcare professional or a travel medicine specialist at least four to six weeks before departure, when possible. This allows time to review your health history, update vaccinations and arrange preventive medications if needed.

Depending on your destination, planned activities and medical history, your healthcare professional may recommend vaccinations for illnesses such as hepatitis A, typhoid fever or yellow fever. Some destinations may also require specific vaccinations for entry or recommend medications to prevent malaria.

Before leaving, review the CDC's destination-specific travel health recommendations for information about vaccines, current health notices and potential risks associated with your destination.

If you have a chronic health condition, are pregnant or have recently undergone surgery, ask your healthcare professional whether your condition or treatment requires additional travel precautions.

What Medications and First-Aid Supplies Should You Pack?

Refill prescription medications before your trip and bring enough for your entire stay, along with extra medication in case of unexpected delays. Keep essential medications in your carry-on luggage rather than checked baggage so they remain accessible if your luggage is lost or delayed.

Keep medications in their original labeled containers. If you're traveling internationally, check whether your medications are permitted in your destination country and any countries where you will pass through customs. Some prescription and over-the-counter medications may be restricted or prohibited abroad, even when legally prescribed in the United States.

Depending on your health needs and destination, consider packing a basic travel health kit with:

• Prescription medications and copies of important prescription information
• Pain relievers such as acetaminophen or ibuprofen, when appropriate
• Antihistamines for allergies
• Medication for motion sickness, if needed
• Antidiarrheal medication recommended by your healthcare professional
• Oral rehydration solution packets
• Broad-spectrum, water-resistant sunscreen with SPF 30 or higher
• EPA-registered insect repellent
• Bandages, antiseptic wipes and other basic first-aid supplies
• Hand sanitizer containing at least 60% alcohol

Not every medication is appropriate for everyone. Ask your healthcare professional or pharmacist which over-the-counter products are safe for you, especially if you take prescription medications or have existing medical conditions.

How Can You Stay Hydrated While Traveling?

Staying hydrated helps regulate body temperature and supports normal physical function. Traveling in hot weather, spending long periods outdoors or participating in strenuous activities can increase fluid loss through sweating.

Drink water regularly throughout the day and adjust your fluid intake based on your activity level, the weather and your individual health needs. Signs of dehydration may include thirst, dark urine, headache, dizziness and fatigue.

To help stay hydrated during your trip:

• Carry water with you during sightseeing, excursions and outdoor activities.
• Take regular water breaks, particularly in hot or humid conditions.
• Include water-rich foods such as fruits and vegetables in your meals.
• Limit excessive alcohol consumption, especially during prolonged heat exposure.
• Consider electrolyte-containing beverages during extended periods of heavy sweating.
• Choose safe drinking water, particularly when traveling to destinations where tap water may be unsafe.

If you experience significant fluid loss from vomiting or diarrhea, an oral rehydration solution can help replace lost fluids and electrolytes. Seek medical attention for signs of severe dehydration, such as confusion, fainting or very little urine output.

If you have a medical condition that requires fluid restrictions, follow your healthcare professional's recommendations for staying hydrated while traveling.

How Can You Manage Jet Lag and Travel Fatigue?

Long travel days, changes in time zones and unfamiliar sleeping environments can disrupt your normal sleep routine. Fatigue and jet lag may affect your energy, concentration and ability to enjoy planned activities.

A few adjustments can help make travel more comfortable:

• Prioritize sleep before departure. Try to begin your trip well-rested rather than catching up on sleep while traveling.
• Adjust your schedule gradually. If you're crossing multiple time zones, shifting your bedtime and wake-up time before departure may help your body adapt.
• Use natural light strategically. Exposure to daylight at appropriate times can help reset your internal body clock.
• Maintain healthy sleep habits. Create a comfortable sleeping environment and limit disruptions when possible.
• Include downtime in your itinerary. Allow time to rest between activities, especially after long flights or physically demanding excursions.

Jet lag can affect travelers differently depending on the number of time zones crossed and the direction of travel. Give yourself time to adjust, particularly during the first few days after arriving.

How Can You Avoid Foodborne Illness While Traveling?

Trying local foods is often one of the highlights of traveling. However, contaminated food or water can cause illnesses such as travelers' diarrhea, particularly in destinations where sanitation and food safety practices differ.

To help reduce your risk of foodborne illness:

• Choose properly prepared meals. When food safety is uncertain, select foods that are thoroughly cooked and served hot.
• Be cautious with raw foods. Raw or undercooked meat, seafood and eggs may contain harmful bacteria or parasites.
• Wash or peel produce. In areas where food and water safety is uncertain, choose fruit you can peel yourself and avoid produce washed with untreated water.
• Drink safe water. If tap water is unsafe, choose commercially sealed bottled water or water that has been properly treated or boiled. Be cautious with ice made from untreated water.
• Practice hand hygiene. Wash your hands with soap and water before eating and after using the restroom. Use hand sanitizer when soap and water are unavailable.
• Use caution with unpasteurized products. Avoid unpasteurized milk and dairy products that may contain harmful microorganisms.

Even with precautions, travelers' diarrhea can occur. Most mild cases improve with rest and adequate fluid replacement. Oral rehydration solutions can be especially helpful when diarrhea causes significant fluid loss.

Seek medical attention if you experience bloody diarrhea, high fever, severe abdominal pain, signs of dehydration or persistent symptoms. Your healthcare professional may recommend additional treatment based on your condition and destination.

How Can You Prevent Mosquito Bites and Insect-Borne Illnesses?

Mosquitoes and other biting insects can transmit illnesses in certain travel destinations. Depending on where you're traveling, these may include dengue, malaria, chikungunya or other infections.

Before departure, check the CDC's travel health recommendations for your destination to determine whether additional precautions or preventive medications are needed.

To help prevent insect bites:

• Use EPA-registered insect repellent. Choose products containing active ingredients such as DEET, picaridin, IR3535, oil of lemon eucalyptus (OLE) or para-menthane-diol (PMD). Follow the product's label instructions.
• Wear protective clothing. Long-sleeved shirts, long pants and closed-toe shoes can help reduce exposed skin.
• Choose protected accommodations. Stay in places with window screens or air conditioning when possible. Use mosquito nets where appropriate.
• Protect yourself throughout the day. Some mosquitoes are most active during daylight hours, while others are more active in the evening or overnight.
• Follow age recommendations. Do not use products containing OLE or PMD on children younger than three years old.

If you're using both sunscreen and insect repellent, apply sunscreen first and insect repellent afterward, following the product directions.

If you develop a fever during or after international travel, seek medical attention and tell your healthcare professional where you've traveled. This is especially important after visiting an area where malaria occurs, as prompt evaluation may be necessary.

How Should You Prepare for a Medical Emergency While Traveling?

Even with careful planning, unexpected illness or injury can happen while traveling. Knowing how to access medical care at your destination can help reduce confusion during an emergency.

Before your trip:

• Review your health insurance coverage. Confirm whether your plan covers medical care outside your local area or internationally.
• Consider travel medical insurance. Depending on your destination and planned activities, additional coverage for medical treatment or emergency evacuation may be appropriate.
• Save emergency contact information. Keep important phone numbers available, including your insurance provider, emergency contacts and local emergency services.
• Carry important medical information. Keep a list of medications, allergies, medical conditions and relevant healthcare contacts accessible.
• Identify nearby medical facilities. Familiarize yourself with hospitals or clinics near your accommodations, particularly when traveling to remote areas.

If you're traveling internationally, remember that emergency phone numbers and healthcare systems vary by country. Research local emergency services before arriving at your destination.

Travel Safely and Stay Healthy Year-Round

Whether you're planning a short getaway or an extended international vacation, preparing for your health needs can help you travel with greater confidence.

Reviewing destination-specific health information, packing essential medications, staying hydrated and practicing food and insect safety are practical ways to reduce travel-related health risks.

Before your next trip, consider speaking with your healthcare professional about any recommended vaccinations, medications or precautions based on your destination and medical history. A little preparation can help you focus on enjoying the experiences ahead.