Travel isn’t kind to the body—and nothing will make you confront your mortal coil like dealing with a bout of diarrhea when you have a long bus ride ahead of you.
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Still, frequent travelers tend to know a thing or two about taking care of health problems when traveling. Over the years, I’ve managed fevers at roadside rest stops, overcome jet lag after flying around the world, and avoided respiratory infections on long flights.
If you’re interested in learning about common health problems when traveling and how to fix them before they derail your trip, here’s a quick rundown of what you need to know. I’ve rounded up the most common health concerns that travelers face, along with the simple, straightforward steps you can take to minimize the impact or avoid them altogether.
Most common health problems when traveling, and how to avoid them
Jet lag
- What is it? A disruption to the circadian rhythm that impacts sleep schedules, and can also result in insomnia, headaches, daytime fatigue, brain fog, and even gastrointestinal problems.
- How to avoid jet lag: You can download a jet lag app to help you manage your habits prior to your trip, if you like techy, AI-focused solutions. Otherwise, you can minimize the impact of jet lag by adjusting your sleep routine to align with your destination prior to travel, avoiding screens before bedtime, and taking sleep aids like melatonin and magnesium.
Constipation
- What is it? Changes in diet, sleep, hydration, and even physical activity levels on vacation can cause you to get backed up. Some people might even be a little nervous about using the bathroom away from home.
- How to avoid travel constipation: Three of the main factors that drive travel constipation are dehydration, dietary changes, and less physical activity. Drink plenty of fluids, especially on long flights, and make sure to choose high-fiber snacks and dishes when possible.
Headaches
- What is it? Factors like dehydration, jet lag, and even motion sickness can cause irregular headaches during travel. Environmental factors can also have an impact, such as high altitudes.
- How to avoid headaches: Once again, hydration is important, as headaches are usually the first sign of dehydration. However, you might also get headaches if you’re changing up your caffeine routine or are struggling with jet lag. If you’re suffering from consistent headaches, you can use over-the-counter medications and electrolyte supplements to manage pain.
Food poisoning
- What is it? Eating food (or drinking water) contaminated with bacteria, viruses, and even parasites can result in stomach cramping, vomiting, diarrhea, and street-food regrets. Salmonella and norovirus are two examples; the latter is contagious, unlike most forms of food poisoning.
- How to avoid food poisoning: Food poisoning can happen anywhere, anytime—even at fine dining establishments. To avoid food poisoning, always drink from safe water sources. and use this basic rule: boil it, cook it, peel it, or forget it. You can also avoid eggs, meats, seafood, and raw foods like oysters.
Sunburn
- What is it? Strong UV rays can damage the skin, causing discomfort, itching, and even heat stroke. Remember: sunburn is a serious health problem, as it affects our largest organ.
- How to avoid sunburn: Use skin protection anytime you’re in the sun, such as rash guards for full coverage or reef-safe sunburns for beach days. I also recommend looking into sun exposure warnings for your destination if you plan to be outside for long periods. Some locations pose a higher risk of sunburn than others.
Respiratory infections
- What is it? Plane rides, bus rides, and train rides could expose you to viral pathogens that can cause upper respiratory infections. Influenza, rhinoviruses, and COVID-19 are some of the most common infections.
- How to avoid respiratory infections: Boost your immune system before long journeys using vitamin supplements and electrolytes, especially for plane rides. Plane air is notoriously dry (humidity is sometimes lower than in deserts), cold, and riddled with pathogens from other passengers. You can protect yourself by wearing a mask to protect against dry air and viruses. At your destination, make sure to get plenty of rest—and keep taking your supplements.
Heat stroke and sickness
- What is it? Overexposure to sunlight or high temperatures causes your internal organs to overheat, which compromises their ability to function.
- How to avoid heat stroke and sickness: Research your destination to understand what temperatures you’ll experience and whether you can expect AC. Limit your time in the sun, get plenty of rest, and hydrate like your life depends on it. If you realize you’re overheating, call emergency services—heat stroke and sickness are medical emergencies. You can treat yourself while waiting for help by putting ice or cold water on places like the back of your neck, palms and wrists, feet, and even your groin. (You want to hit your main arteries.)
