Stay healthy while traveling

When preparing for a trip, be sure to consider your health. By avoiding infection and injury, you’ll be able to enjoy the trip to its fullest. We spoke to Dr. Louise King, a UNC Health internal medicine physician and director of the Internal Medicine Travel Clinic, about steps to take for healthy travel.

1. Prepare for common ailments.

“Some good over-the-counter medications to pack include Imodium or Pepto-Bismol for travelers’ diarrhea, pain relievers like acetaminophen or ibuprofen, and a hydrocortisone cream and an antihistamine for allergies or an insect bite,” King says.

Antihistamines also can relieve motion sickness. A decongestant can soothe the pressure buildup during airplane takeoffs and landings. Chewing gum or eating hard candies also help; the act of swallowing can cause your ears to pop during air pressure changes.

King also recommends sunscreen and an insect or mosquito repellent with DEET or picaridin. A first-aid kit with bandages and an antiseptic will be useful for cuts or blisters. Put prescription medications in a carry-on bag, and travel with a list of your medications in case you lose them or have a medical emergency.

2. Research the need for vaccines or medication at your destination.

Before traveling internationally, King says to visit the Centers for Disease Control and Prevention’s Travelers’ Health website.

“The CDC’s site shows what vaccines are recommended and if malaria is a concern,” King says.

If it is, you may be prescribed medications to take before your trip. Your primary care provider can identify and administer any vaccines you need before traveling. Take a copy of your vaccine record with you.

If your trip involves high altitudes, consult your doctor or a travel clinic for tips and medication to prevent altitude illness, especially if you’re pregnant or have cardiovascular disease or diabetes.

3. Stay hydrated.

Hydration is vital when you travel. Even mild dehydration can cause irritability and lack of energy. A good rule of thumb is to aim for 64 ounces — about eight glasses — of water a day. Bring an empty water bottle for your flight and fill it up once you pass security. Drinking plenty of water can help prevent constipation, headaches and heat-related illnesses.

Check the CDC’s travel website for advisories about tap water in other countries. In some destinations, you should use only bottled or filtered water and avoid ice. For travelers’ diarrhea, stay hydrated and consider taking oral rehydration salts.

4. Boost your immune system with healthy habits.

Maintain healthy habits when you’re traveling. Use hand sanitizer and wash your hands often to reduce your risk of catching a cold, the flu or COVID-19.

“I’m still recommending a mask on planes,” King says. “There’s less COVID, but people are at increased risk when they travel.”

Eat a balanced diet and prioritize sleep. Even if you don’t have jet lag, travel can affect your sleep routine. Using melatonin for a night or two can help your body adjust. “Making sure you’re adequately hydrated and avoiding excess alcohol will also help you to get better sleep,” King says.

5. Plan for the unexpected.

Plan for what will happen if you do get sick. Travel insurance may cover cancellations of trips due to illness and medical emergencies abroad. If you’re traveling domestically, check insurance coverage for a provider in another state.

Your trip may be full of fun and adventure, but be prepared to hit pause if you’re not well.

“If you do feel yourself getting sick, don’t push yourself,” King says. “Take a break and try to rest for a day or two.”