7 Essential Tips to Avoid Getting Sick While Traveling
Stay Healthy on the Go!
The late fall and winter holidays are some of the busiest travel weeks of the year. That means crowded airports, shared surfaces, disrupted sleep, and a higher risk of catching viruses or triggering allergy symptoms.
The good news? A few proactive steps can help you stay healthy, rested, and ready to enjoy the holiday.
1. Hydrate, Hydrate, Hydrate
People get dehydrated faster when they travel, and let’s face it, those tiny airplane cups don’t cut it.
Dr. Atoosa’s advice:
· Bring your own refillable water bottle or travel mug and fill it at a filtered water station in the airport.
· Sip water consistently throughout your trip — aim for at least one cup per hour of flight time.
· Limit caffeine and alcohol, which dry out mucous membranes and reduce your body’s natural defenses.
When you’re dehydrated, every system suffers, including your immunity. Staying hydrated is one of the easiest ways to avoid getting sick.
2. Protect Your Airways
Even though cabin air is filtered, it’s still recirculated, and CO₂ testing shows that germs linger longer in enclosed spaces.
Recycled air and close quarters can increase exposure to respiratory viruses, molds, and allergens.
Stay proactive:
· Use a saline nasal spray before and after flights to keep nasal passages moist and flush out irritants.
· Wear a well-fitted mask if you’re traveling through crowded terminals or feeling run-down.
· Consider bringing your allergy medications or inhaler if you have asthma or environmental allergies — new destinations can bring unexpected triggers.
Travelers who wear masks consistently get sick less often.
Choose a mask you can tolerate:
· N95 or KN95 masks offer the best protection, but KN95s are often easier to wear for long flights.
· Make sure it fits snugly over your nose and chin.
· Keep an extra in your carry-on in case the first becomes damp or stretched.
3. Prioritize Sleep — Before, During & After Travel
Late-night packing, early flights, and jet lag can all weaken your immune defenses. Disrupted sleep increases inflammation and makes you more vulnerable to viruses, especially in the dry air of airplanes.
Try to get plenty of rest before and after your trip and even sneak in a nap mid-journey if you can. A well-rested body is far better equipped to fight off infection and recover from travel stress.
Dr. Atoosa’s travel sleep tips:
· Stick to a consistent bedtime as much as possible, even across time zones. Your immune system functions best when well-rested.
· Pack an eye mask or soft scarf to block light and promote melatonin production.
· If you’re flying early, plan a quieter evening before departure instead of a late-night packing session.
Your body repairs and recharges while you sleep, it’s your built-in immune booster.
4. Support Your Immune System from Within
Before and during travel, Dr. Atoosa adds targeted supplements that help keep viral and gut defenses strong.
Her travel go-tos include:
· Vitamin A, D, and Zinc to support antiviral and mucosal immunity.
· Olive leaf extract for its natural antimicrobial properties.
· A daily probiotic to reduce the risk of stomach viruses and support digestive balance while away from home.
(Always check with your healthcare provider before starting new supplements, especially for children or if you’re on medication.)
5. Keep Your Skin & Hands Clean and Hydrated
Your skin is part of your immune system! Tiny cracks from dryness can allow bacteria to enter. Airports, airplanes, and rest stops are full of high-touch surfaces, handrails, tray tables, seatbelts, and touch screens, all of which can harbor viruses and bacteria.
Dr. Atoosa’s practical approach:
· Use sanitizer (at least 60 % alcohol) when soap and water aren’t available.
· If alcohol irritates your skin, choose hand wipes instead.
· Moisturize after sanitizing or washing to protect the skin barrier.
· Wipe down tray airplane armrests, tables, seat belts, and touch screens before use.
· Wash hands thoroughly with soap and warm water whenever possible — at least 20 seconds.
Clean hands and healthy skin mean fewer pathogens and stronger protection.
6. Pack Immune-Supporting Snacks
Airport and roadside options tend to be high in sugar and low in nutrients. Keep your immune system balanced by packing wholesome snacks.
Dr. Atoosa recommends:
· Fresh fruit like apples or clementines, rich in vitamin C.
· Nuts and seeds (if no nut allergies) for healthy fats and zinc.
· Herbal teas or electrolyte packets to stay hydrated on the go.
Avoid over-processed foods and sugary drinks, which can spike inflammation and stress your immune system right when you need it most.
7. Manage Stress to Protect Immunity
Holiday travel can be joyful — and stressful. Tight schedules, traffic, and family dynamics can elevate cortisol, which suppresses immune function.
Try this integrative approach:
Take 5 slow breaths before boarding or when feeling anxious.
Listen to calming music or use a short guided meditation app.
Stretch gently between long sitting periods to keep circulation flowing and tension low.
Dr. Atoosa’s Tip:
Immune health isn’t just about avoiding germs, it’s about helping your body respond with strength and balance.
Holiday travel doesn’t have to end with a sore throat or stomach bug. Small daily habits, hydration, rest, good nutrition, and mindful hygiene can keep your immune system resilient so you can focus on the fun