Stay Well While You Wander: A Traveller’s Guide to Avoiding Illness on the Road 

Being an adventurous traveller is great—until your stomach rebels in a remote village or you catch something nasty mid-flight. Health issues are not the kind of “outside your comfort zone” experience you want. The good news? A bit of preparation goes a long way. Here’s how to stack the odds in your favour.

Know Before You Go 

Start with research. The CDC (Centres for Disease Control and Prevention) and the World Health Organization websites are goldmines of up-to-date info. They’ll clue you in on current outbreaks, necessary vaccinations, and general health advice specific to your destination.

See a Travel Doctor 

Before you jet off, book a visit to a travel clinic (or your GP if that’s easier). Travel doctors are up to speed on health risks and can tailor advice to your itinerary—so bring it with you. They’ll also prescribe any medication you might need and explain how and when to take it.

Don’t Leave Vaccinations Too Late 

Some vaccines need time to kick in—weeks or even months—so don’t leave them to the last minute. If malaria medication is on the cards, remember: it usually needs to be taken before, during and after your trip. Also ask for an international health certificate—it could come in handy if proof of vaccination is required.

Pack Your Own Health Backup 

A well-stocked first-aid kit is a travel essential. Check expiry dates and restock anything that’s low. Bring your prescriptions in their original packaging, plus a paper copy of the script and your vax records. If your travel doctor recommended anything specific, make sure it’s packed too.

Don’t forget the small stuff—hand sanitiser is your best friend when water’s sketchy or nowhere to be found. And if you’re heading off the beaten track, brush up on basic first-aid skills. A short course can be empowering and might just save a trip from going south.

Beat the Jet Lag 

Jet lag messes with your body clock and weakens your immune system. While you can’t totally avoid it, you can make it more manageable.

• Shift your sleep: A few days before departure, start adjusting your bedtime to match your destination.
• Build in buffer days: Plan an easy first (and last) day, so your body can ease into the new rhythm.
• Stick to good sleep habits: Screens off early, avoid caffeine in the evening, and pack whatever helps you doze off—eye mask, earplugs, or a good old-fashioned paperback.

Stay Sharp on the Plane 

Air travel puts your immune system under pressure. You’re crammed in, the air’s dry, and people sneeze too freely. But a few habits can help:

• Hydrate constantly. The dry air dehydrates you quickly—so sip water often to keep your nose and throat moist and germ-fighting.
• Clean hands often. Wash thoroughly or use sanitiser, especially after touching shared surfaces.
• Window seat wins. Fewer people brushing past you = fewer germs.

Drink Smart

You’ll need to drink plenty while travelling—but only the right kind of water. A few basic rules can keep your gut in check:

• When in doubt, go for bottled or treated water.
• Skip the ice cubes unless you’re confident in the water supply.
• Be wary of uncooked veggies, salads, or fruit you didn’t peel yourself.
• Even brush your teeth with purified water.
• Avoid swimming in water that might be contaminated.

Eat Like a Local – But Wisely 

Sampling street food is one of travel’s great joys—but it’s also a common source of tummy trouble. Here’s how to eat well without regret:

• Choose food stalls that are busy (a good sign) and clean (even better).

• Avoid anything that’s been sitting out all day.

• Skip the dairy if refrigeration looks doubtful—especially in hot climates.

• Travelling with kids? Bring some food from home to smooth the transition.

Bite Back at Bugs 

Mosquitoes, flies, and ticks aren’t just annoying—they can carry some serious diseases. Your pre-trip research should flag any insect-borne illnesses at your destination.

Arm yourself with a good insect repellent and apply it religiously. Long sleeves and mosquito nets are wise investments, too.

Respect the Sun

Sunburn’s not just a beach-day buzzkill—it can really put a damper on your plans, especially early in the trip. Be extra cautious in high-altitude or high-reflective environments (like snow or water).

• Sunscreen is non-negotiable. So is a hat and protective clothing.
• Don’t go barefoot—it’s tempting, but risky. Your feet are vulnerable to cuts, stings, bites, and burns, especially if they’ve been shielded from the sun all year.

A Few More Smarts Before You Go 

Travel Insurance

\Not all health insurance covers overseas treatment. Make sure yours does—or get a policy that does. Medical expenses can rack up fast.

Consider Medical Evacuation Cover

Some remote areas have limited medical care. A medivac flight home can cost a small fortune, so check your policy includes this if needed.

A little preparation now means more peace of mind later—so you can focus on the fun parts of travelling, not the pharmacy aisles or hospital waiting rooms. Safe (and healthy) travels!