Stay Healthy while Traveling: Tips for Avoiding Cold and Flu on the Go

17 May 2025

Let’s be real—traveling is exciting, unpredictable, and full of Insta-worthy moments. But there’s nothing cute about sneezing your way through a dream vacation or coughing your lungs out while stuck in a window seat. Whether you're flying across continents or road tripping to the next state, germs know no borders. So, how do you dodge the snotty handshake of a cold or flu bug while hopping from place to place?

Buckle up (pun intended). We’re about to get into some clever, quirky, and shockingly simple ways to stay healthy while traveling.

Why Travel Makes You a Germ Magnet

Airports, train stations, taxis, hotels—basically all the places you touch during your travels—are like playgrounds for viruses. You've got recirculated air, hundreds of people (each with their own germ squads), and surfaces that haven’t seen hand sanitizer since 2012.

Oh, and let’s not forget the time-zone hopping and sleep deprivation. When you mess with your natural rhythm, your immune system throws up the white flag. It's like asking your body to run a marathon with no training and a hangover. Not cool.

Tip 1: Your Immunity Is Your Passport

Before you even zip up your suitcase, focus on boosting your immune system. We’re talking about eating your veggies, getting proper sleep, cutting stress, and maybe rethinking the late-night burrito routine.

Some simple prep tips:

- Vitamin C and Zinc: Pop a supplement or eat citrus fruits, nuts, and leafy greens.
- Sleep like it’s your job: Aim for 7–9 hours a night pre-trip.
- Hydrate like a camel: Water is your immune system’s favorite drink.
- Cut the sugar: Sorry sweet tooth, but sugar can suppress immune function.

Think of your immune system like your travel buddy. If it’s under-prepared, you’re both in trouble.

Tip 2: Hand Sanitizer Is Basically Travel Cologne

Seriously, make it your new best friend. Every time you touch something public—railings, airport kiosks, that elevator button that 1,000 fingers have already pressed—consider it a high-five with germs.

Keep a small bottle of alcohol-based hand sanitizer (at least 60% alcohol) and use it like you’re auditioning for a commercial. Don’t forget:

- Before eating anything
- After using public transportation
- Before touching your face (which we all do WAY too often)

Pro tip: Get a sanitizer that smells like lavender or citrus so you feel fancy while staying germ-free.

Tip 3: Don't Touch Yo’ Face!

We know it’s hard. But touching your face is like personally escorting a germ to the VIP section of your body (a.k.a. your mouth, nose, or eyes). It’s how viruses sneak in and make themselves at home.

Try this challenge: go one hour without touching your face. Bet you’ll fail in the first 10 minutes. It’s that ingrained. But awareness is half the battle.

Want help breaking the habit? Sit on your hands during downtime or wear sunglasses indoors to make it less tempting to rub your eyes.

Tip 4: Invest in a Germ-Warding Travel Kit

Packing is already a puzzle, but leave some room for a mini health kit. Here’s what to throw in:

- Hand sanitizer
- Disinfectant wipes (Clorox wipes are gold)
- Face masks (especially if you're going to be in crowded places)
- Tissues (because using your sleeve is sooo 2005)
- Nasal spray to keep your nasal passages moist on dry flights
- Thermometer and a few basic meds (acetaminophen, ibuprofen, anti-nausea)

When you whip this out on a plane, people might look at you funny. But who’s laughing when they catch a cold and you ride out the trip unscathed?

Tip 5: Hydration—Don’t Dry Out and Die Out

Okay, maybe that’s dramatic. But staying hydrated is the easiest and most overlooked health hack while traveling.

Planes, in particular, are low-humidity environments (like, 10-20%, compared to 30-60% in your house). That dry air parches your skin, throat, and nasal passages, making it easier for viruses to sneak in. Cue the flu.

Here’s what to do:

- Bring a reusable water bottle. Fill it after security and refill it often.
- Avoid too much caffeine or alcohol during flights.
- If you’re flying long-haul, consider bringing electrolyte packets (like Liquid I.V. or NUUN).

Hydration is like oil in your engine. Skip it, and your system starts throwing off warning lights.

Tip 6: The Seat Back Pocket: A Germ Graveyard

It seems so innocent, right? Pop your iPad, snacks, and boarding pass in there and chill. WRONG. That little pocket is rarely cleaned, and it’s been a home for tissues, baby bottles, dirty napkins, and Lord knows what else.

So don’t put anything in the seat pocket unless it’s disposable… or you hate your immune system.

Tip 7: Become a Serial Wiper

Disinfectant wipes should be the first thing you pull out after stowing your bag. Wipe down:

- Tray tables (germier than a toilet seat, no joke)
- Armrests
- Seatbelt buckles
- Screens and buttons (especially on planes and trains)

Yes, you’ll look like a germaphobe. But you know what’s even less attractive? A sinus infection and a crusty nose.

Tip 8: Move, Move, Move!

Staying active while on the go keeps your blood flowing, your brain alert, and your immune system humming like a well-oiled machine. You don’t need to bust out a full yoga routine in the aisle (though hey, live your life), but simple things help:

- Walk during layovers instead of sitting at the gate
- Stretch during long drives or flights
- Do bodyweight exercises in your hotel room
- Book accommodations with a gym or safe walking trails

Movement keeps your body resilient and your lungs clear—so if a cold does try to take root, you’ve already made the soil less fertile.

Tip 9: Skip the Salad Bar (Seriously)

Sorry, salad lovers. Buffets, especially in places with questionable hygiene standards, are a roulette wheel of foodborne illness and bacteria. Cold foods that sit out too long can harbor all kinds of unwelcome visitors.

If you’re unsure about the cleanliness, opt for hot, cooked foods. When in doubt, remember this rule: “If you can peel it or heat it, you can probably eat it.”

Nothing ruins a trip like a stomach flu 🥴.

Tip 10: Sleep Like You’re on a Staycation

Travel messes with your routine. Between time zones, unfamiliar beds, and those 2 a.m. firetruck sirens outside your hotel, sleep becomes elusive. But your immune system needs that rest.

Here’s how to get your zzz’s:

- Use sleep masks and earplugs
- Download white noise apps or travel with a sound machine
- Stick to a bedtime—even if it’s off by an hour or so, your body craves consistency
- Limit screen time before bed

Think of sleep as your nightly recharge. Travel without it, and your internal battery dwindles fast.

Tip 11: Mask Up (Yes, Still)

Even after the biggest waves of the pandemic, face masks remain a solid tool in your germ-fighting toolbox. If you’re on a flight, in a crowded bus, or in a place where sniffles are flying, masking up gives you a huge defensive edge.

Think of it like a superhero cape: you may look a little extra, but you’re protected while others are exposed.

Tip 12: Avoid the Travel Hangover

This isn’t about booze (though that’s a factor too). We’re talking about post-travel burnout. Those first few days back home can be rough. Your body’s tired, your brain’s fried, and if you got lax with precautions, the sniffles are setting in.

Give yourself grace and recovery time:

- Ease back into workouts
- Eat clean
- Hit the sack early
- Continue immune support (don’t ditch the vitamins just yet)

Your body will thank you twice: first for getting through the trip and second for helping it bounce back strong.

Bonus Round: Weird but Effective

Alright, here are a few extra quirky but science-backed (ok, semi-science-backed) hacks to stay healthy while traveling:

- Eat garlic: It’s antiviral and makes your breath weaponized—keeps both germs AND chatty seatmates away.
- Use a saline nasal spray: Keeps nostrils moist and defends against airborne particles.
- Chew gum during flights: Helps you stay awake (if needed), avoid ear pressure, and even reduce cravings for junk food.

Final Boarding Call

Travel doesn’t have to be a one-way ticket to Sinus Infection City. With a little prep, a lot of sanitizer, and a few healthy habits, you can stay strong, healthy, and fully selfie-ready during every mile of your journey.

So next time you pack your bags, don’t forget to pack your health smarts too. Because nothing kills a vacay vibe faster than DayQuil and regret.

Safe travels, my health-savvy friend.