How can you avoid getting sick while traveling? Below is a list of the rules I follow.
You’ve paid for your trip and looked forward to it for months so, of course, you don’t want to get sick during your trip.
Friends I was with in India, Thailand, Indonesia, and Peru have all gotten sick while traveling – sometimes for reasons that were avoidable.
You may just get unlucky, but there are things you can do to make sure you have a fighting chance of staying healthy.
Look after your health before you go
First things first, if you’re not living a healthy lifestyle before your trip, you are much more likely to get sick whilst traveling.
You don’t have to be addicted to the gym, but maintaining a reasonable level of fitness will help to build your immune system.
Make sure you’re eating a balanced diet and getting the nutrients your body needs to keep a healthy immune system. Beans and toast every day is not ok.
Food and drinks to avoid getting sick while traveling
Don’t drink the tap water
There are many countries in the world where drinking the tap water isn’t a good idea. This includes most of Asia and South America, but also many islands such as the Canary Islands.
I was once unwell for two weeks after I guzzled some tap water in Fuerteventura after a night out. Not worth it.
Before you travel, make sure you check advice on whether tap water is safe to drink in your destination. If in doubt, drink bottled water.
You can also buy purification tablets or a Life Straw, which filter local tap water to make it safe to drink. I recommend these if you’re traveling to remote areas where bottled water is difficult to obtain.
Check water bottles are sealed when you buy them
Some places, for example India, are a bit unscrupulous when it comes to your safety. Sometimes locals will refill empty plastic bottles with tap water and resell them.
So even if you’re buying bottled water, make sure you check the seal is unbroken. I’ve even heard stories of seals being re-glued, so check properly.
Make sure you see a waiter open your bottle of mineral water
The same goes for even the nicest restaurants. You are well within your rights to insist that the waiter opens your bottle of water in front of you, so that you can be sure it was sealed in the first place.
Don’t have ice in your drinks
If the tap water isn’t safe, ice made from the tap water won’t be safe either. So ask for your drink without ice, unless you can be certain that it’s made from bottled water.
I tend to stick to bottled water, coca cola, and beer when I’m traveling, as there is much less chance of any contamination.
Avoid salads and raw vegetables
Salads and rave vegetables can seem like they would be a safe choice when traveling Asia or South America. After all, they grow naturally and don’t need to be cooked.
However, salads and vegetables can be washed in tap water. There’s no way of knowing.
If vegetables are then boiled, they’ll be fine, but lettuce washed in tap water would be a no go.
Avoid dairy
Some countries serve unpasteurised dairy products, which can include milk, cheese, yoghurt and ice cream.
If purchasing from a store, check labels for evidence of pasteurisation. But if you’re ordering in a restaurant or from a street vendor, it’s best to avoid these foods altogether.
Check meat is cooked through
Often the standard of cooking in less developed countries is not as high as in western countries.
Meat can often be under-cooked, which means that any bugs won’t have been killed off before you eat it.
Check meat is cooked through before you put it into your mouth. In Peru, a few friends and I were dished up some alpaca burgers that were completely uncooked inside.
Don’t eat street food
Hygiene of food cooked outside on the street can be pretty dodgy, so it’s best to avoid street-food altogether.
It can be tempting though, particularly in Asian countries where it is so much a part of the culture.
If you do really want to try some, make sure you are with a really trustworthy guide who will point out what you will and won’t be safe to eat.
When I visited India, I had a really brilliant G Adventures guide who allowed us to eat amazing street food from places he trusted. We were all fine for a whole month.
Read my review of my G Adventures India trip to learn about a safe way to travel India.
Hygiene to avoid getting sick while traveling
Brush your teeth with bottled water
This one is really important and it’s also one of the most common mistakes people make. If the water isn’t safe to drink, why would you put it on your toothbrush and then put that in your mouth? Yuck.
Some friends I was with in Bali were poorly for the first few days, until they stopped brushing their teeth with the tap water.
Most good hotels will leave a couple of bottles of mineral water in the bathroom for you. Use it.
Keep your eyes and mouth clamped shut while taking a shower
My Dad used to travel for work a lot when I was young and, when I began traveling with him, he gave me some advice.
He told me that bugs from water can get into your system through your eyes, as well as your mouth. This is true, and common knowledge, but often not something we think of when we’re taking a shower.
When showering, keep your eyes and your mouth clamped tightly shut.
Yes, it’s a bit harder to breath and I end up gasping for air every few seconds, but I believe it helps!
Use hand sanitiser
While traveling Asia or South America, it’s important to keep a decent supply of hand sanitiser on you at all times.
Use it after you go to the bathroom, and again before you eat anything.
Follow Health Advice to avoid getting sick while traveling
Get the relevant vaccinations
Aside from getting sick from eating or drinking something you shouldn’t, there are other things that can make you unwell whilst traveling.
A couple of months before you travel anywhere make sure you check what vaccinations or medication you might need.
I always check the UK NHS website Fit For Travel. No matter where you’re from, you will find comprehensive advice on what vaccinations are recommended for that location, how high the malaria risk is, etc.
You should then follow up with the Travel Nurse at your Doctor surgery to check whether your jabs are up to date.
I personally always get the recommended jabs (which really isn’t much of a pain if you travel a lot, as most of them last a few years and some protect you for life).
Use insect repellent
If you’re traveling somewhere with a risk of mosquito-transmitted diseases, such as Dengue or Zika Virus, make sure you take the necessary precautions.
Yes, mosquito repellent with Deet stinks and isn’t great for your skin long-term, but I think it’s worth it to avoid getting really unwell.
Wear Sunscreen and a Hat
If you’re visiting somewhere hot you need to make sure you protect yourself from the sun. Both sunburn and heat stroke can seriously ruin your trip.
Slop on plenty of 30+ and slap on a hat to avoid getting sick while traveling to warm climates.
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