Jet Lag and Germs: Travel Health Tips from a Nurse
It’s 11 am and I’m walking circles around Hoan Kiem Lake in Hanoi, Vietnam. Motorbikes honk, food sizzles at nearby stands, and music thumps from a stereo as a gaggle of middle-aged ladies shake and shimmy to Zumba beats.
Check-in time at my hotel isn’t for a few hours, and I’m so jetlagged I might as well be delirious. My glee at finally arriving at one of my dream destinations is soon restored with a bowl of pho, and eventually (after check-in), a shower. The trip is packed with sightseeing, hiking, city hopping, and beachgoing. It’s everything I’d hoped for, and more.
Two weeks later, I find myself in Bangkok, trying to enjoy a street food tour while feeling decidedly…stuffy. I’m currently in denial. I’m not getting sick! Something in the air here might just be bothering my allergies.
The next morning, I crack open a crusty eye and sigh at the ceiling of my room. I feel like I’ve been hit by a truck. Full-on body aches, painful sinuses, and a deep, rattling cough that just won’t quit: I’m worried the rest of the trip will be ruined.
What’s a traveler to do? After arming myself with a negative covid test and some masks (courtesy of the local pharmacy), I muster the energy to wander Chinatown for an hour. Thailand’s humidity seems to open my congested chest just a little, and after a few days of lots of fluids, extra sleep, and only a few canceled plans, I’m feeling better.
Thankfully, my bag was prepped with a strategically filled pill organizer, ready to get me through any travel health woes. I am a nurse, after all, and like most regular humans, I hate the thought of sickness dashing my travel plans.
If you’ve got an adventure coming up and you’d rather not let a silly virus ruin it (or bad food, or an infected cut, or a bug bite that’s so itchy it keeps you up all night), make sure to pack these travel health essentials.
Before You Go
The most important part of staying healthy on your travels happens before you board the plane. Research public health concerns, water quality, and emergency healthcare access for your destination. It’s also smart to save the local emergency number in your phone. For US-based folks, the CDC travel health site is your best source for reliable, current information.
Consider whether you’ll need travel insurance. This covers lost luggage and canceled flights, but some plans also include coverage for overseas medical care and emergency evacuation. This is especially important for adventurous travelers who find themselves well off the beaten path.
Next, schedule a check-up with your doctor, and share where you’re going and what types of activities you’ll be doing. Your health needs will be different if you’re planning to never leave the resort, versus if you’re going to be hiking through rural villages and staying with locals.
Ask your doc the following:
Am I healthy enough to travel? Get the okay to take off.
What vaccinations do I need for this destination? Do I need to take anti-malarial pills or other preventative medications?
Should I bring a prescription to treat traveler’s diarrhea? What about altitude sickness?
Can I please get refills on any prescription medications I’ll need during my trip?
Are any of my meds considered controlled substances? If so, is it safe to stop them during my trip, or can I get a note from you saying I need to take them?
Note: Things like pain meds, stimulants, THC-containing supplements, and certain psychiatric medications may be subject to different laws in other countries. It’s best to do some research before you arrive.
The Checklist
Now comes the hard part: packing! What the heck should you bring?
As a nurse, I like to be prepared for everything. As a traveler who doesn’t want to pay for checked luggage, I prefer to bring as little as possible. To build a mini pharmacy that's stocked to soothe an array of maladies, buy small containers of what you want to bring and add just a few of each to a pill organizer. If you need more, you can always stop at a local pharmacy. Don’t forget to label the compartments with the name of the medication, the dose, what it’s for, and how often you take it.
Here are my suggestions for what to stock in your portable apothecary. Adjust to suit your personal needs, your destination, and your planned activities.
Stomach:
Motion sickness: meclizine, ginger, acupressure beads (such as Sea Bands)
Diarrhea: loperamide, antibiotics (ask your doc for a prescription)
Constipation: senna, bisacodyl (you’ll have more fun if you poop BEFORE you get home, promise)
General stomach upset: activated charcoal, Tums
Gas/bloating: simethicone
Respiratory:
Allergy meds: cetirizine or loratadine
Nasal decongestant: pseudoephedrine
Cough suppressant: dextromethorphan
Nutrition:
Probiotic
Multivitamin
Any other supplements you prefer (such as vitamin C or zinc for immune support)
Injury:
Band-Aids
Moleskin for blisters
Antibiotic ointment
Anti-chafing cream or roll-on
Tweezers - great for pulling out both splinters and chin hairs (please clean them in between!)
Prescriptions:
Bring enough of your prescriptions for each day of your trip, plus a few extra doses.
Antimalarials, if recommended for your destination
Altitude sickness medication, if needed
Sleep:
Eye mask, earplugs, travel pillow
Melatonin- use it to get yourself to sleep at bedtime in your new time zone
General:
Water purification tablets, or a water filter (such as a LifeStraw)
Electrolyte tabs or powder- great after a night out or a bout of food poisoning
Anti-itch cream for bug bites and rashes
Sunscreen, hat, and clothing that protects from the sun
Aloe vera, in case those aren’t enough
Bug spray and a mosquito net, if you’ll be somewhere buggy
Pain reliever, such as acetaminophen or ibuprofen
Menstrual products, birth control, and condoms, as applicable.
Cranberry capsules if you’re prone to urinary tract infections, or if you’re planning to hang out in a wet swimsuit all day.
Hand sanitizer and antibacterial wipes
Try using a pill organizer to bring just what you need, rather than packing the whole bottle.
Healthy Habits to Keep the Travel Germs Away
Remember, staying healthy is an integral part of every travel success story. No one wants to be curled up on the floor of the hotel bathroom while their friends are out having a blast. A few simple precautions can keep you functional, energetic, and not sick for the duration of your trip.
During your flight, go a little germaphobe-y and wipe down your tray table, armrests, and general area with antibacterial wipes. We all know that planes are icky.
Next, HYDRATE. Pass on the caffeine and alcohol, and try to get in as much water as you can.
That leads to our next tip: move around as much as possible. Use those bathroom trips as an opportunity to stretch. This helps to relieve pain and prevent dangerous blood clots.
Make a sleep strategy. Use an app like Timeshifter to figure out when to sleep in the days preceding your trip, so that you’re not too backwards when you land in your new time zone. You’ll be tired on that first day, but try to avoid excessive caffeine and naps. Power through by taking a long walk in your new city, and insist on staying awake until you’re close to a reasonable bedtime. By then, you’ll be ready for a good night’s sleep.
This next one should be obvious: wash your hands! Carry hand sanitizer and suds up before meals, after the restroom, and frequently throughout the day.
Definitely don’t skip the street food, but be mindful. It’s counterintuitive, but pass on the stalls with short lines. The busiest stands are turning food over quickly, so it hasn’t had a chance to sit out and spoil. Follow the crowd for your best chance of a food-poisoning-free taco or banh mi.
In countries with unsafe tap water, drink only filtered or bottled water. Bringing a filter allows you to refill a reusable bottle and cut down on single-use plastic. Be wary of ice and of raw foods that may have been washed in or prepared with tap water. Still, there’s no need to fear that iced coffee entirely: most restaurants in tourist areas will use ice made from filtered water, but it’s always smart to ask.
Cooking some of your own meals will cut down your budget and allow you to fuel yourself with better nutrition than eating out for every meal. Choose accommodation that has a kitchen, and go shopping at a local market. It’s a unique glimpse into the local food culture, and one of my favorite parts of every trip. Be sure to wash everything with filtered water and cook it well. Choose produce that you can peel; removing the skin after washing adds an extra layer of protection against foodborne illness.
Build in time for rest. An exhausting, overpacked schedule sets your body up for getting sick.
Try to incorporate exercise. Getting a bit of a sweat on boosts your mood and immune system. Consider packing a resistance band or jump rope for easy hotel workouts, or stop in at a local gym or yoga class. Get outdoors to hike, surf, or kayak. It’s an opportunity to make friends and try something new.
Wherever your wanderlust leads you, embrace it. Don’t stay put in a resort or refuse to eat something out of the ordinary for fear of getting sick. With a few simple precautions, you can stay healthy, minimize your risk of a ruined trip, and maximize your adventure.
