Updated for 2025!
The world of travel is changing. It can be challenging under the best conditions to stay healthy when traveling. So, here are a few things that can give you a leg up and help your body recover quickly from the stresses of travel.
Business travel is a challenge due to jam-packed schedules and too quick turn-arounds which don’t allow for adequate adjustment or recovery. However vacation travel can be just as challenging to stay healthy with stress, routine changes, and heavy eating and drinking at hours your system isn’t accustomed to. All of these things are stressful during the best of times. But when your system is run-down, tired, and stressed, the immune system has to work harder. It is at this time that we are more susceptible to colds, flus and, unfortunately, virus.
Generally, these suggestions fall into three inter-related categories – reduce stress, exercise, and maintain good eating and sleeping habits. I have organized them into specific tips at the times you should do them – before you leave, during the flight, and once you land. Here are the things everyone can do to stay healthy when traveling.
Before you Leave
Pack a few days in advance of your trip. How does this help you stay healthy when traveling? It reduces your stress; your body has to fight hard to combat stress. Waiting until the last minute often stresses yourself and everyone else around you, and could result in forgetting to pack something. Don’t get up extra early the morning of, and don’t stay up late the night before a flight to pack. Not only does it increase tension, but it also cuts into the needed sleep you should be getting to help you recover from the jetlag.
Catch up on your emails at work – try to clear out your inbox as much as possible, and let everyone know of specific hours you’ll be available (if at all) while traveling. Ask to record or reschedule any meetings which fall at unreasonable hours in your destination time zone. Don’t try to attend them all, even if they are standing meetings. These seem like minor issues when thinking about staying healthy, but you need to be vigilant of your sleep schedule in the new time zone. Preparing your calendar and adjusting your schedule in advance sets everyone’s expectations and reduces miscommunications and further stress.
Make sure to get enough sleep for at least two days prior to your trip, and drink plenty of water. At a minimum, pack a Vitamin C and a multi vitamin for each day of your trip. Don’t forget to pack hand sanitizer and a few aspirin or ibuprofen and some cold & sinus pills. The medicine will help to combat jetlag related headaches or muscle aches.
During the Flight
The Plane
Airlines have gotten so much better at cleaning the cabin in between flights. However, the extent of cleaning varies significantly based upon the length of the layover and the duration of the flights. If your plane arrived late, the cleaning will be less thorough because the crew needs to turn the plane around quickly. And I’m sure we’ve all been on a flight where someone got sick, or a drink was spilled, or a baby was throwing food. Yuck.
The germiest place on the plane is the food tray table – wipe it down with the wipe provided by the airline, including the edges. If you are on a short flight, you could avoid touching it, but if your flight is long haul with a meal service, better to wipe it down. While you’re at it, wipe down the arms of your seat and your seatbelt buckle.
That seat-back pocket? Studies have shown that this is another of the germiest places. And it is really hard to disinfect. Many travelers use it to stow empty food containers, sometimes dirty ones. Or used tissues. Use the pocket judiciously and be considerate of those who may have your seat after you.
Wash your hands after using the lavatory, and refrain from touching your face or hair. It is a good practice to follow that up with hand sanitizer. It is a requirement that hand washing water is fresh and comes from separate tanks – same as the water used for onboard coffee. However practices vary as to how often the tank is disinfected.
Food and Drink on the Plane
Avoid overly salty, oily or greasy airplane food on the flight. Stay away from any seafood items or raw protein. There is often a ‘secret’ vegetarian option available for most international flights, which tends to be rice based and lower in fat than the chicken and pasta options.
Drink lots of water and avoid or moderate your alcohol intake. For frequent flyers and first class travelers, its easy to over-consume when the drinks are free. But the reduced cabin pressure and lower humidity on a plane can intensify the effects of alcohol and dehydration. A good guideline for alcohol consumption on airplanes is to limit yourself to one standard drink per hour and balance it with plenty of water.
Taking Care of your Body on the Flight
Swollen ankles during flights are a common occurrence and are usually due to a combination of factors including prolonged sitting, cabin pressure, and potential dehydration. Try to stand up at your seat or at least stretch your legs fully once per hour. Rotate your ankles. Wear compression socks on flights longer than 6 hours – even if you are young. Compression socks increase blood flow and reduce swelling. For some higher risk people they also reduce the chance of dangerous blood clots.
Sleeping on the airplane is really hard for some of us. But studies show that sufficient sleep allows us to recover more quickly from jetlag, and to stay healthy when traveling. Make it easier by bringing an eye mask, earplugs, soothing lavender spray or calming hand lotion. Switch off the light and turn off the movie.
After you arrive
Shower and wash your face as soon as you get into your hotel room, no matter what time of day it is. If you are going to be at your destination for more than four days, try to adapt your sleep schedule to local time as quickly as possible. The most effective way to do this is to get fresh air and exercise as soon as is practicable. Easiest way to get fresh air and exercise? WALK everywhere as often as possible. Even if this is just a twenty minute walk, your body will be glad to get some blood pumping.
Continue with drinking your water and try to maintain a lower fat diet for the first day or two while your body adjusts to the new time zone. If alcohol disrupts your ability to fall asleep, have your last cocktail or glass of wine about two hours prior to your expected bedtime. Stay warm and dry for the climate by wearing appropriate clothing and rain gear.
Lastly, try not to pack too much into each day, at least for the first 2 days. Be kind to yourself and even when things run off the rails, don’t allow yourself to stress. Remember that sometimes when things go haywire is when you are creating the best memories. A good attitude might just be one of the best ways to stay healthy when traveling.
