Before You Leave
Book a check-up if you are travelling far or for a long time. Ask about recommended vaccinations for your destination, ideally six to eight weeks before departure. If you take regular medication, carry enough for the whole trip plus a few extra days, and keep it in your hand luggage.
Build a Small Health Kit
- Pain relief tablets
- Oral rehydration salts
- Plasters and antiseptic cream
- Hand sanitiser
- Insect repellent
- Sunscreen
- Any personal prescriptions
Stay Hydrated
Dehydration is common during flights and in hot climates. Carry a refillable bottle and drink regularly. In places where tap water is unsafe, use bottled or properly filtered water, and avoid ice made from tap water.
Eat with Care
Trying local food is one of the joys of travel, but be careful with hygiene. Choose busy food stalls with high turnover, eat freshly cooked hot food, and peel fruits yourself. Wash your hands or use sanitiser before eating.
Move During Long Journeys
Sitting for many hours can cause stiffness and, in rare cases, blood clots. Stand up, stretch and walk around the cabin when it is safe to do so. Simple ankle rotations and calf raises in your seat also help.
Protect Yourself from the Sun
Strong sunlight can cause sunburn and heat exhaustion. Wear sunscreen, a hat and sunglasses, and avoid the hottest part of the day when possible.
Prevent Mosquito Bites
In tropical regions, mosquitoes can carry diseases such as malaria and dengue. Use repellent, wear long sleeves in the evening, and sleep under a net or in air-conditioned rooms where advised. Speak to a health professional about antimalarial medication if relevant.
Prioritise Sleep
Rest helps your immune system. Keep a regular bedtime where possible and give yourself time to adjust to new time zones.
Stay Active
Walking is one of the easiest ways to stay active while exploring. Many hotels also have gyms, and short bodyweight workouts need no equipment.
Look After Your Mental Wellbeing
Travel can be stressful. Build downtime into your schedule, stay in touch with loved ones, and do not overplan.
Know Where to Get Help
Save local emergency numbers and the address of a nearby clinic or hospital. Keep your insurance details easy to find.
Staying healthy while travelling does not require strict rules, just steady habits. Small choices each day can protect your trip and help you enjoy every moment.