How to Avoid Getting Sick When You Travel

By time you’re reading this, I’m celebrating my 29th birthday in a foreign country. While vacations are a time to unwind, explore new places and create lasting memories, what they don’t tell you about travel is that falling ill on vacation can derail a perfect holiday. Whether you’re traveling to a tropical paradise, a bustling city, or a serene countryside, it’s important to take steps to protect your health. Below is my comprehensive guide on how to avoid getting sick during vacation, covering everything from vaccinations to hydration and then some.

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1. Research Endemic Illnesses & Come Prepared

Before you set off on your adventure, it’s crucial to research any endemic illnesses in your destination from reputable sources such as the CDC website. Different regions have specific health risks, and being informed allows you to take the necessary precautions. For example, if you’re traveling to a region where malaria is prevalent, you’ll need to take anti-malarial medication as prevention (prophylaxis), prescribed by your doctor. These medications often need to be started a few days before your trip to be effective by the time you arrive at your destination, so early research and preparation is key.

Certain countries have recommended vaccines such as the yellow fever vaccine for destinations I’ve visited in the past, namely Trinidad & Tobago and Peru. In Jamaica, this is offered at the Comprehensive Health Centre on Slipe Road in Downtown, Kingston at a low cost. Other vaccines, such as those for hepatitis A, typhoid, or Japanese encephalitis, might also be recommended depending on your destination. Ensure that your routine vaccinations, such as tetanus and diphtheria, are up-to-date as well.

How to Avoid Getting Sick in Jamaica? Our endemic illnesses to be aware of are the mosquito-borne dengue fever, Zika and chikungunya viruses. While a vaccine exists for dengue, it is only recommended for persons with prior infection with dengue, as the risk of severe dengue increases with subsequent infection (you can get dengue up to 4 times as 4 strains exist!). This vaccine isn’t currently available in Jamaica but is available in the USA and other countries. Also, no specific treatment for these 3 viruses exist and most cases are self-limiting without medical attention, but there are still precautions to take. More on that later in this article.

2. Frequent Handwashing and Sanitizing

One of the simplest yet most effective ways to prevent illness is by washing your hands frequently. Germs are everywhere, and our hands are the most common way they are transmitted to our bodies. Use soap and water to wash your hands thoroughly, especially before eating, after using the restroom, and after touching surfaces in public places. Spend at least 20 seconds scrubbing your hands, paying attention to the backs of your hands, between your fingers, and under your nails. When soap and water aren’t available, hand sanitizer with at least 60% alcohol is a good alternative. Carry a small bottle with you at all times, and use it after touching surfaces like doorknobs, handrails, or money.

3. Mask Wearing in Crowded Places

The COVID-19 pandemic has taught us the importance of wearing masks to prevent the spread of respiratory illnesses. Even beyond the pandemic, masks can be a valuable tool for staying healthy while traveling. Wear a mask in crowded areas such as airports, public transportation, markets, and busy tourist attractions. Masks can protect you from airborne illnesses, especially in regions where respiratory infections like flu, colds, or COVID-19 are common. Opt for high-quality masks, such as N95 or KN95, which provide better filtration than cloth masks. Make sure the mask fits snugly over your nose and mouth without gaps.

4. Be Cautious with Food and Drink

One of the joys of travel is trying new foods, but it’s important to be cautious to avoid foodborne illnesses, which are a common cause of sickness in travelers. Raw or undercooked meats, seafood, and eggs can harbour harmful bacteria and parasites. Stick to fully cooked meals, especially in countries where food safety standards may not be as stringent. This is one of the reasons why I skipped the ceviche in Peru. Sometimes I regret that I skipped the country’s national dish, but my schedule was too jam-packed for the short trip to risk foodborne illness. Also, fresh fruits and vegetables can be risky if they haven’t been properly washed. Avoid salads and other raw vegetables unless you’ve washed or peeled them yourself. In some regions, tap water may not be safe, so it’s better to avoid foods that may have been washed in untreated water.

Doubles in Trinidad & Tobago

While street food can be tempting and delicious, it’s important to be selective. Choose vendors who sell prepackaged snacks or cook food fresh in front of you and avoid items that have been sitting out. Look for stalls with a high turnover of customers, which often indicates freshness and cleanliness. I had doubles, Trinidad’s most popular street food from stalls with high customer turnover in 2019, and was quite fine– likely for this reason.

5. Use Bug Repellent

Insects can carry a variety of diseases, including malaria, dengue fever, Zika virus, and Lyme disease, depending on the region. Protecting yourself from bug bites is essential. Use an insect repellent that contains DEET, picaridin, or oil of lemon eucalyptus on exposed skin. Reapply as directed on the product label, especially after swimming or sweating. Wear long sleeves, long pants, and socks, especially during peak mosquito hours, which are typically at dawn and dusk. Consider treating your clothing with permethrin, a repellent that remains effective even after several washes. If you’re staying in an area where mosquito-borne illnesses are prevalent, use a mosquito net over your bed, particularly if you’re sleeping outdoors or in accommodation without screened windows or air conditioning. These are the best ways to avoid getting ill on vacation in Jamaica as all our endemic diseases are mosquito-borne. Plus, who wants to deal with the discomfort of itchy mosquito bites on vacation anyway?

6. Stay Hydrated

Traveling, especially in hot climates or at high altitudes, can quickly lead to dehydration, which can make you feel unwell and more susceptible to illness. Carry a reusable water bottle with you and drink regularly, even if you don’t feel thirsty. In some destinations, tap water may not be safe to drink, so opt for bottled water or use a water purifier. Both alcohol and caffeine can dehydrate you, so it’s best to consume them in moderation, particularly in hot weather or after a long flight. If you’re doing strenuous activities or sweating a lot, consider drinking an oral rehydration solution or electrolyte drink to replenish lost salts and minerals. If you’re visiting the tropics, coconut water is nature’s best electrolyte drink! 😉

7. Prioritize Rest

Vacations are often packed with activities, but it’s important to balance fun with rest to avoid overexertion, which can weaken your immune system. Aim for 7-9 hours of sleep per night to allow your body to recover and stay resilient against illness. If you’re changing time zones, try to adjust your sleep schedule gradually before your trip to minimize the effects of jet lag. Listen to your body and take breaks during your day to rest and recharge. Overexertion can lead to fatigue, making you more susceptible to illness. Travel can sometimes be stressful, especially when things don’t go as planned. Practice stress management techniques like deep breathing, meditation, or gentle exercise to keep your immune system strong.

Wrap Up

By taking these precautions, you can significantly reduce your chances of getting sick on vacation and ensure that your travels are enjoyable and memorable. A little preparation goes a long way in protecting your health, allowing you to focus on exploring new destinations, trying local cuisines, and making the most of your time away. Remember that staying healthy on vacation not only enhances your experience but also helps you return home feeling refreshed and ready to jump back into your daily life. Here’s to hoping these strategies keep me safe on vacation once more and I don’t come back with any “sick while abroad” stories. Do you practice any of these strategies to prevent getting ill on vacation? Are there any you may have to adapt? Sound off in the comments section below!

If you enjoyed this article, you’ll also like:

• What They Don’t Tell You About Travel
• How to Prevent & Treat Altitude Sickness
• Travel Guide to Machu Picchu
• Travel Guide to Niagara Falls

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