13 Ways to Avoid Getting Sick While Traveling the World
Cynthia Amin • June 15, 2021
If there’s one thing have learned during the pandemic is the importance of health and safety both at home and away. The year 2020 has shown us how closely we are connected with the world and how easily our life can change due to a pandemic.
Now, while pandemics are not the norm, the potential of getting sick has always been there, especially when we travel and when we expose ourselves to different environments that our bodies are not accustomed to.
The best way to avoid getting sick while traveling is by being proactive and combating the risk factors that can make us sick in the first place. The best remedy for travel sicknesses is prevention.
Here are some tips that can be practiced not only while traveling but also at home. While these tips do not guarantee 100% you won’t get sick, they will help minimize your risks.
1. Drinks Lots of Water
Most tap water is perfectly fine to drink—if you are a local. For travelers, however, the bacteria found in tap water around the world varies considerably, and your stomach may not stand up well to the local bacteria.
The best approach here is to buy and drink bottled water only. In most cases bottled water has been filtered sufficiently so as not to cause trouble even for weaker stomachs. Beware, however, there are some establishments that reuse old water bottles by refilling them with tap water. Make sure you open your new water bottle yourself to be sure.
And don’t forget that ice cubes are typically made from tap water; this is an easy one to forget. Unless you know the ice was made with bottled or disinfected water, skip the ice cubes.
Also, if you eat food that was rinsed or washed in tap water (or worse, such as in a washing basin filled with water in which other food was also washed), you are vulnerable to the same bacteria as if you drank the water down yourself. This tends to happen most frequently with things like lettuce, onions, and other vegetables that come from the ground and are typically served raw.
2. Wash Your Hands Often to Avoid Getting Sick
This may sound basic, but it is an important component of preventing sickness. I know you have seen countless PSA’s all over the world about washing your hands during Covid-19, and that is because washing your hands with water and soap for 20 seconds does help reduce the spread of germs that cause respiratory and diarrheal infections.
On average, people touch their faces about 16 times per hour. Just think about all the germ transmission that your eyes, nose, and mouth could get after your dirty hands touched them?
The eyes, mouth, and nose are three susceptible points from where our bodies get infected with diseases, so it’s best to avoid touching them often.
If washing your hands often is not that accessible where you’re traveling perhaps because of a water shortage or whatever, then it’s recommended you carry and use hand sanitizer frequently.
3. Do Not Rummage Around in the Seatback Pockets
Airplanes are notoriously filthy, and they’re cleaned far less frequently than you might think. Also there is certainly no deep cleaning going on during the short period of deboarding and reboarding that goes on at most airline gates. I do recommend checking out the emergency information at the beginning of your flight but try to avoid too much rummaging around in the seatback pocket.
The same goes for pretty much all surfaces on the plane and in the airport, like the airport waiting areas and bathrooms, etc. but the seatback pockets seem to be particularly filthy. It is a good idea when you board the plane to wipe down everything around your seat with an alcohol wipe. If you do not want to do that, try to keep your hands away from your face until you have had a chance to clean up after your flight.
4. Don’t Be Afraid to Wear a Face Mask
Before the Coronavirus, seeing people wearing masks in public was mostly a common sight in Asia, but now it is a common thing all over the world.
While the use of face masks will diminish as the world returns to normalcy, it is safe to say that now more people will be open to the idea of wearing a face mask while traveling.
In fact, now, it is mandatory to wear a face mask while flying not only to protect yourself but also to protect those around you. While medical masks like the N95 respirators are the best, you don’t need to use one of those to protect yourself. A surgical mask (those white and blue ones) and a common fabric mask can help just as well. You can also wear fashion friendly masks.
5. Be Aware of What You Eat
Food contamination can happen in any country and unfortunately is one of those things that happens when least expected. It is also one of the most common causes of gastrointestinal problems and diarrhea on any trip.
To avoid this, do your best to make sure that you’re eating fresh, well-cooked, and recently made food to reduce your chances of food poisoning. Also make sure your plate is dry before you are served and that you drink bottled water.
In India, for example, I made sure to eat food that was recently made and only well-cooked. I avoided salads as they could have been washed with polluted tap water, and if there were droplets of water on my plate or cutlery after it was washed, I made sure to dry them myself with a napkin.
If you do happen to get sick and its mild, just ride it out and take the appropriate medicine to get better, but if it’s severe, you may need to go and see a doctor. This is just another reason you should always purchase travel insurance.
6. Keep Your Distance from Others When Necessary
That concept of personal space varies drastically among cultures. In some countries, it’s normal for a person to stand just a foot away from you while in others, it’s more like three feet or so.
During Covid-19, we learned of the importance of keeping our distance from others to reduce the spread of diseases. Standing six feet apart seems to be the recommendation.
While maintaining six-feet might not be necessary when traveling under normal circumstances, it is still good to be aware of your distance to others and the amount of contact you’re having – especially if you’re unsure of their health.
Sometimes, when traveling abroad, you might need to decide if you feel comfortable using their crowded public transportation, or if it’s better to pay a bit more for a “private” taxi ride.
7. Take Probiotics and Boost your Immune System.
Before you travel you can prepare your stomach’s coating with a dose of healthy bacteria that will help you digest or “stomach” more easily any food that might harm you.
Try regularly taking Probiotics and Prebiotics to keep a healthy environment in your stomach and intestines, which in turn will help reduce stomach pain and food poisoning and improve digestion and nutrient absorption.
While probiotics and prebiotics sound the same, they are different. Probiotics are good bacteria that help us digest, while prebiotics is a food source for those good bacteria, so they survive their journey through your intestinal tract.
Taking Emergen-C tablets is also great to reduce the potential of getting a cold or flu while traveling.
8. Don’t Be Afraid of Tasting the Local Food
While tasting local food is part of the travel experience, if you’re someone who is allergic to certain foods and ingredients, sometimes it is better to stick to the dishes you already know and tolerate.
It’s also ok to switch back and forth between “known” and “local” food so you give your stomach some time to get used to the new ingredients.
You can be adventurous and order a dish without any allergen but be aware that sometimes orders could be misinterpreted due to mistranslations, or mistakes can be made in the kitchen. Because of this you should be prepared for any emergency by having your medications handy.
You should also take note that in less-developed countries, there may be no strict hygiene rules in the kitchen, so shrimps and meat can be cooked in the same pan. If you’re allergic to shrimps, you may fall victim to cross-contamination.
9. Get Your Rest
Along with staying hydrated, sleep is your most effective weapon against becoming ill or fighting it off if you do become ill. Sleep and hydration together are your best tools both for prevention and recovery from illness while traveling. So, make sure you get enough rest.
10. Remember to Use Sun Protection
Many uncomfortable conditions can be caused by too much sun, and it doesn’t take that much exposure to bring on symptoms that can range from itchy skin to serious stomach problems. These are all potential symptoms of sunstroke or excessive sun exposure. Make sure you have a serious sunblock and a wide-brimmed hat. Also remember to check the date on your sun protection to make sure that it is current and has not expired.
11. Do Not Drink from Unclean or Unwrapped Glasses in Hotel Rooms
By now I am sure you have seen the hotel sanitation expose where the cleaning staff merely wipes out a used glass with a towel, or, even worse, sprays cleaning agent in a glass, wipes it with a dirty rag, and puts it back on the counter. Germs, chemicals, leftover toothpaste; none of these are good for you. The rule of thumb here: If the glass is not wrapped in a sealed plastic bag, wash it yourself using very hot water, or simply don’t use it.
12. Do Not Swim in Polluted Water
Just because the water is beautiful you may not see the heavy metals, goose bacteria, and annual algae blooms that can be found in the water.
Just because people are swimming in the water isn’t necessarily proof that the water quality is acceptable. There are lots of places where locals go swimming (and catch fish and the like) even though health officials advise against it. Before diving in, look around for signs, pipes emptying into the water, scum on the surface, and other common-sense indicators that the water isn’t safe for swimming.
13. Get Vaccinated
Getting vaccinated is one of the best ways to prevent contracting serious diseases found in many parts of the world. The required or recommended vaccines for your trip depend on the destination and your health, so it’s best to visit your doctor or a travel clinic to know which vaccines may apply to you.
Keep in mind some “travel vaccines” are different from the “regular vaccines” required back home, for example, Yellow Fever, Typhoid, Cholera, and others.
Some diseases like Malaria are not treated with vaccines, but instead, can be prevented via prescribed oral medication. If necessary, you can get malaria pills from your doctor a few weeks before departure.
Final Thoughts
As you can see, prevention is the best way to avoid getting sick while traveling. While these tips do not guarantee 100% you won’t get sick, they will help minimize the chances of your getting the flu, food poisoning, a virus, or any other common illness you can get while traveling.
With vacation days so precious, getting sick while traveling can be an incredibly frustrating experience. I hope these tips will help you avoid some potentially harmful situations and help you have a safe and “illness” free vacation.
When you are ready to start traveling again, contact Colesville Travel
at 301-989-1654, and we will get you there.
Until then, stay inspired
Cindy
Colesville Travel
Phone: 301-989-1654
Website: http://www.colesvilletravel.com
Facebook: http://www.facebook.com/colesville.travel
Instragram: http://www/instagram.com/colesvilletravel
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Jamaica – Maroon culture, music, and ancestral connections. Brazil – Afro-Brazilian history in Salvador, Bahia. Colombia – Vibrant Afro-Colombian communities and coastal traditions. These countries offer travelers the chance to experience heritage, artistry, and cultural pride while also enjoying food, nature, fashion, and modern city life. A Journey That Stays with You Cultural heritage travel isn’t just a trend, it’s a movement. Women are choosing trips that allow them to reflect, reconnect, and return home transformed. Whether standing on sacred ground, walking through historic neighborhoods, or sharing stories with local communities, these journeys leave a lasting imprint. If you’re ready to curate a heritage-centered trip for yourself or a group, I’m here to guide you every step of the way—bringing decades of experience, global connections, and heartfelt understanding of what these moments mean. 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