Enjoy germ-free travel with these 6 tips for healthier travel

While traveling is exciting, it can take a toll on your health. From long flights to unfamiliar meals, it can leave you more exhausted than refreshed. However, you can minimize your exposure to germs and stay safe while traveling with thoughtful preparations, such as planning, stress management, hygiene, and physical activity. So where should you start?

Here are 6 tips to travel healthier and enjoy germ-free trips.

1. Prioritize pre-trip preparations

A successful and healthier trip starts before you even pack your bags. Make sure:

• Investigate the destination: Know local health risks, such as weather, water safety, and disease outbreaks, to take appropriate precautions.
• Schedule a health checkup: Update vaccinations such as the flu shot and refill prescriptions with necessary travel letters. If you have a pre-existing condition such as asthma or allergies or have a compromised immune system, consult your doctor to create a treatment plan for medical emergencies while abroad.
• Pack smartly: Include essentials like a first aid kit, travel-sized hand sanitizers, vitamins, prescription medications, and hygiene products in your carry-on luggage. If you travel to places where there is a risk of malaria (the deadliest mosquito-borne disease and responsible for at least 619,000 deaths a year), bring insect repellent and protective clothing. Pack masks to reduce the risk of airborne illness from other passengers, as you have an 80% chance of getting sick if you are sitting next to someone who is already sick.

2. Stay hydrated and well fed

Jet lag can disrupt the body’s natural rhythm, making it easy to forget to drink water and eat nutritious foods. Avoid health setbacks by:

• Hydrate frequently: You should carry a collapsible bottle for convenience and refill it frequently so you can drink water and stay cool. Proper hydration helps prevent travel-related headaches and fatigue.
• Eat regular and balanced meals: Enjoy local cuisine, but focus on balanced meals rich in vegetables, protein and whole grains to maintain energy and avoid digestive problems.
• Consume alcohol and caffeine in moderation: These drinks can dehydrate you and disrupt your sleep cycles, so limit your consumption to stay hydrated and rested.

3. Manage stress effectively

Traveling can be stressful and take a toll on the body and mind. Reduce road stress and enjoy healthier trips with these strategies:

• Plan ahead: Create a flexible itinerary to accommodate unexpected changes and avoid burnout that can weaken your immunity.
• Practice relaxation techniques: Try deep breathing, meditation, or relaxing music to reduce stress levels while on the go.
• Prioritize getting enough sleep: Follow a sleep schedule and use masks, earplugs, and white noise apps to combat jet lag.

4. Disinfect surfaces

Disinfecting surfaces isn’t about being a germaphobe—it’s a practical way to stay safe. Beyond visual cleanliness, it ensures that a public space is safe to the touch and keeps germs at bay. Manage shared spaces through:

• Sanitization of seats and tray tables: On planes, buses and trains, surfaces should be cleaned with a disinfectant wipe. Repeat this process when using crowded economy class seats.
• Disinfection of hotel rooms: Use a disinfectant spray on surfaces, bedding, and high-touch areas such as remote controls, doorknobs, nightstands, bathroom fixtures, and light switches. Respray and wipe surfaces after returning to the room, especially if housekeeping has performed cleaning.
• Cleaning your phone: Regularly disinfect your phone and other frequently used devices to prevent the transfer of germs from public spaces.

5. Protect your immune system

In unfamiliar environments, your immune system works overtime to keep you healthy. Strengthen natural defenses through:

• Wash your hands frequently: Hands are the main way germs reach the mouth. Touching railings, door handles, and other surfaces exposes you to bacteria and viruses that can be transferred to your clothing or face. Wash them with soap after touching public objects. When soap and water are not available, avoid touching high-touch surfaces by using your elbow or shoulder to open doors.
• Use hand sanitizer: A travel size bottle is convenient for washing your hands on the go.
• Boost your immunity: Start taking immune-boosting vitamins and supplements, such as vitamin C and zinc, several weeks before traveling. These help the body fight infections and harmful environmental pathogens.

6. Stay active and support your immune system

Sitting for long periods of time during a trip can strain the body, reduce circulation and deplete energy, weakening immune defenses. Add movement to the ride to keep your body strong and resilient to:

• Stretch regularly: Relieve tension by stretching your legs, back, and shoulders every one to two hours. Try simple seated stretches on flights, such as ankle rolls or shoulder shrugs, to stay comfortable in tight spaces.
• Take short walks: Walking down the aisle during flights or at rest stops on road trips stimulates circulation and helps reduce stiffness. If moving around during a public flight seems too disruptive, private options may be better; Plus, fewer people can get you sick.
• Perform light activities: Gentle exercises like yoga or a brisk walk before or after a long trip can improve your energy levels and support your immune system.

Have safe and germ-free trips

Traveling doesn’t have to compromise your health. With simple precautions like washing your hands frequently, staying hydrated, and disinfecting surfaces, you can enjoy a healthier trip and keep germs at bay.

Author biography

Oscar Collins is the editor-in-chief of Modded, where he writes about health and fitness. Follow him on Twitter @TModded to receive regular updates on their work, and subscribe to Modded Minute to learn more.