Travel is supposed to feel exciting, liberating, and inspiring — but nothing dampens a holiday faster than a scratchy throat, a stubborn cough, or the sudden onset of flu-like symptoms. It’s a frustratingly common experience. Imagine you finally take time off, you jet off to somewhere beautiful… and your immune system suddenly decides to take its own vacation.
But why does this happen? And more importantly, how can you avoid it?
Why do we get sick more easily when travelling
Airport germs are everywhere
Airports and planes bring together thousands of people from different regions, each carrying their own mix of bacteria and viruses. Touch points like security trays, seat belts, check-in kiosks, and armrests are breeding grounds for cold and flu-causing germs.
The air on planes is dry
Aeroplane cabins often have humidity levels of 10–20%. When the air is this dry, your nasal passages dry out too — and when your mucous membranes are compromised, viruses can enter your system far more easily.
Travel disrupts your routine
Late nights packing, early flights, jet lag, and a change in eating habits all put stress on the body. When your sleep schedule is disrupted, your immune system weakens, making you more vulnerable to illness.
How to avoid getting sick when travelling
1. Support your immune system before you go
Give your body a head start:
- Prioritise sleep a few days before your trip.
- Eat whole foods rich in vitamin C and zinc.
- Consider immune-support supplements like probiotics, elderberry, or vitamin D (after checking with a healthcare provider)
2. Stay hydrated, especially on flights
Drink plenty of water before, during, and after your flight. Staying hydrated keeps your mucous membranes moist and better able to trap pathogens. Avoid excessive alcohol and caffeine, which can dehydrate you further.
3. Carry a travel hygiene kit
A few essentials go a long way:
- Hand sanitiser
- Antibacterial wipes
- Tissues
- Lip balm and nasal spray to prevent dryness
Wipe down your aeroplane tray, armrests, and seatbelt buckle — they’re some of the germiest surfaces on board.
4. Mask up in high-risk situations
Crowded airports, public transport, and long-haul flights dramatically increase exposure to airborne viruses. Wearing a mask helps reduce your risk.
5. Prioritise sleep during travel
Good sleep is your strongest immunity tool. If possible:
- Choose flights that support better rest
- Bring a neck pillow and eye mask
- Avoid heavy meals right before sleeping on a plane
- Even a short nap can boost your immune function.
6. Move your body
Sitting for long periods slows circulation, which can make you feel sluggish and run down. Stretch your legs during layovers and walk the aisle on long flights to keep your body awake and your immune system active.
7. Be mindful of food and water
Not all destinations have the same food safety standards. To protect your gut (a major part of your immune system):
8. Don’t touch your face
It’s a small habit that makes a huge difference. Hands pick up pathogens all the time — and touching your eyes, nose, or mouth is the quickest way to transfer them into your body.
Getting sick while travelling isn’t inevitable; it’s a sign that our bodies are being pushed outside their normal rhythms and exposed to new environments. But with the right preparation and mindful habits, you can support your immune system and enjoy your travels without interruption
Compiled by Amy Steenkamp
First published on Woman and Home
Also see: Tips to handle stress sickness
