Did you know that more than 1.4 billion people traveled internationally in 2019? Traveling is one of the most rewarding and enriching experiences in life, but it also comes with some challenges and risks for your health. Whether you are traveling for business, pleasure, or education, you need to be prepared and informed about how to protect yourself and enjoy your trip to the fullest. That’s why we created this article to share with you some of the best tips and resources on travel health essentials. Travel health essentials are the things you need to do and bring before, during, and after your trip to ensure your well-being and safety.
Read on to find out how to make your next trip a healthy and enjoyable experience.
Pack Smart: What to Bring and What to Leave Behind
One of the first steps to travel health is packing smart. Packing smart means bringing only the essential items you need for your trip and leaving behind the unnecessary or risky ones. Packing smart has many benefits, such as:
So, what are the essential items to pack for travel health? Here is a list of some of the most important ones:
Travel health insurance:
Travel health insurance is a must-have for any traveler, as it covers the costs of medical emergencies, accidents, or illnesses that may occur during your trip. It can also help you with other issues, such as lost luggage, flight cancellations, or legal assistance. Make sure you choose a travel health insurance plan that suits your needs, budget, and destination. You can compare different plans and prices on the Travel Mind website.
Travel vaccines:
Travel vaccines are another essential item to pack for travel health, as they protect you from serious and potentially fatal diseases that may be prevalent in your destination. They are especially important if you are traveling to developing countries, rural areas, or places with poor sanitation. Some of the common travel vaccines include hepatitis A, hepatitis B, typhoid, yellow fever, rabies, meningitis, etc. You can check the recommended travel vaccines for your destination on the CDC Yellow Book or the Travelers’ Health website.
Medications:
Medications are another essential item to pack for travel health, as they can help you treat or prevent common ailments that may affect your trip, such as pain, fever, allergies, diarrhea, nausea, etc. You should bring your prescription medications, as well as some over-the-counter medications, such as painkillers, antihistamines, antacids, etc. Make sure you pack enough for your trip, as well as some extra in case of delays or emergencies. You should also keep your medications in their original containers, with labels and instructions, and carry them in your carry-on bag. You may need to show them to the customs or security officials at the airport.
First aid kit:
A first aid kit is another essential item to pack for travel health, as it can help you deal with minor injuries or wounds that may occur during your trip, such as cuts, scrapes, burns, blisters, etc. It should include items such as bandages, gauze, tape, scissors, tweezers, antiseptic, antibiotic ointment, etc. You can buy a ready-made first aid kit or make your own.
Sunscreen:
Sunscreen is another essential item to pack for travel health, as it protects you from the harmful effects of the sun, such as sunburn, premature aging, or skin cancer. It is especially important if you are traveling to sunny or tropical destinations, or if you are planning to spend a lot of time outdoors. You should choose a sunscreen that has a sun protection factor (SPF) of at least 15, and that is broad-spectrum, meaning that it blocks both UVA and UVB rays. Plus, you should apply sunscreen generously and frequently, at least every two hours, and more often if you are sweating or swimming. You should also wear other sun protection items, such as hats, sunglasses, or clothing.
Insect repellent:
This is another essential item to pack for travel health, as it protects you from the bites and stings of insects, such as mosquitoes, ticks, fleas, etc. Insect bites and stings can cause itching, swelling, pain, or allergic reactions, as well as transmit diseases, such as malaria, dengue fever, Zika virus, etc. It is especially important if you are traveling to places where insect-borne diseases are common or endemic. You should choose an insect repellent that contains an effective active ingredient, such as DEET, picaridin, IR3535, or oil of lemon eucalyptus. Plus, you should apply insect repellent according to the instructions on the label, and reapply as needed. You should also wear other insect protection items, such as long-sleeved shirts, long pants, socks, shoes, or nets.
Hand sanitizer:
This is another essential item to pack for travel health, as it helps you keep your hands clean and germ-free, especially when you don’t have access to soap and water. Hand hygiene is one of the most effective ways to prevent the spread of infections, such as colds, flu, COVID-19, etc. Hand sanitizer is especially important if you are traveling to places where the hygiene standards are low or uncertain. You should choose a hand sanitizer that contains at least 60% alcohol, and that is unscented and non-irritating. And, you should use hand sanitizer whenever you touch something dirty or contaminated, before you eat or drink, after you use the bathroom, etc. You should also wash your hands with soap and water whenever possible, as hand sanitizer is not a substitute for proper hand washing.
Masks:
Masks are another essential item to pack for travel health, as they help you protect yourself and others from respiratory droplets that may contain viruses, bacteria, or other pathogens. They are especially important if you are traveling during the COVID-19 pandemic, or if you are traveling to places where the transmission of respiratory diseases is high or unknown. You should choose a mask that fits well, covers your nose and mouth, and is comfortable and breathable. You should wear a mask whenever you are in public places, such as airports, buses, trains, taxis, etc., or whenever you are in close contact with people who are not from your household. Also you should follow the local rules and regulations regarding mask wearing, as they may vary from place to place.
These are some of the essential items to pack for travel health, but they are not the only ones. Depending on your destination, duration, and activities, you may need to pack other items, such as water purification tablets, motion sickness pills, altitude sickness pills, etc. You can find more information and advice on what to pack for travel health on the Pack Smart website.
On the other hand, there are some items that you should avoid packing for travel health, as they may be risky or prohibited. Here is a list of some of the items to avoid packing for travel health:
Unnecessary valuables:
Unnecessary valuables are items that you don’t need for your trip, but that may attract thieves or cause trouble. Examples of unnecessary valuables include jewelry, watches, expensive gadgets, cash, credit cards, etc. You should leave these items at home, or store them in a safe place, such as a hotel safe or a locker. You should also avoid flaunting or displaying your valuables in public, as this may make you a target for robbery or scam.
Perishable foods:
Perishable foods are foods that can spoil or go bad quickly, such as meat, dairy, eggs, fruits, vegetables, etc. You should avoid packing perishable foods for travel health, as they may cause food poisoning, diarrhea, or other digestive problems. Also, you should avoid eating perishable foods that are not properly stored, cooked, or handled, especially in places where the food safety standards are low or questionable. You should opt for non-perishable foods, such as canned, dried, or packaged foods, or foods that are freshly prepared and served hot.
Liquids over 100 ml:
Liquids over 100 ml are liquids that exceed the limit allowed by most airlines and airports for carry-on luggage. Examples of liquids over 100 ml include water, juice, soda, shampoo, lotion, perfume, etc. You should avoid packing liquids over 100 ml for travel health, as they may be confiscated, discarded, or delayed by the security officials at the airport. Plus, you should also avoid drinking liquids over 100 ml that are not sealed, filtered, or boiled, especially in places where the water quality is low or uncertain. You should opt for liquids under 100 ml, or buy them after passing the security check, or drink bottled or purified water.
Sharp objects:
Sharp objects are objects that have a sharp edge or point, such as knives, scissors, razors, needles, etc. You should avoid packing sharp objects for travel health, as they may be dangerous, illegal, or prohibited. Sharp objects may cause injuries, infections, or bleeding, or they may be used as weapons or tools for crime. Also, you should avoid using sharp objects that are not clean, sterile, or disposable, especially in places where the hygiene standards are low or questionable. You should opt for blunt or plastic objects, or buy them at your destination, or use professional services for grooming or medical purposes.
Other items:
Other items that you should avoid packing for travel health are items that are not allowed, restricted, or regulated by the authorities of your destination, such as drugs, alcohol, tobacco, firearms, explosives, etc. You should also avoid packing items that are not compatible, suitable, or respectful of the culture, religion, or customs of your destination, such as clothing, books, music, symbols, etc. Also, you should check the rules and regulations of your destination before you pack, and follow them accordingly. You should also respect the local people and their beliefs, and avoid any actions that may offend or harm them.
These are some of the items to avoid packing for travel health, but they are not the only ones. Depending on your destination, duration, and activities, you may need to avoid other items, such as animal products, plants, seeds, soil, etc. You can find more information and advice on what to avoid packing for travel health on the Pack Smart website.
Before You Travel: How to Plan and Prepare for Your Trip
Another step to travel health is planning and preparing for your trip in advance. Planning and preparing for your trip means doing some research, consulting some experts, and taking some actions before you travel. Planning and preparing for your trip has many benefits, such as:
Saving time and money
Avoiding surprises and problems
Ensuring a smooth and safe travel experience
Enhancing your enjoyment and satisfaction
So, what are the steps to take before you travel? Here is a list of some of the most important ones:
Check travel notices:
Travel notices are alerts or warnings issued by the authorities or organizations that provide information and advice on the current or potential situations that may affect your travel, such as health risks, security threats, natural disasters, political unrest, etc. You should check travel notices before you travel, as they may help you decide whether to go or not, where to go or not, what to do or not, etc. You should also check travel notices regularly, as they may change or update frequently.
Research your destination:
Researching your destination means learning more about the place you are going to visit, such as its geography, climate, culture, history, attractions, etc. You should research your destination before you travel, as it may help you prepare better, plan better, and enjoy better. Also, you should research your destination from different sources, such as books, websites, blogs, podcasts, videos, etc.
Consult your doctor:
Consulting your doctor means talking to your health care provider about your travel plans, health status, and health needs. You should consult your doctor before you travel, as they may help you assess your risks, recommend your vaccines, prescribe your medications, advise your precautions, etc. Also, you should consult your doctor at least 4 to 6 weeks before you travel, as some vaccines or medications may require time to take effect or complete. You should also consult your doctor if you have any chronic illnesses, weakened immune systems, or special needs, as they may require extra care or attention.
Get travel vaccines:
Getting travel vaccines means receiving the shots or pills that protect you from the diseases that may be prevalent in your destination. Travel vaccines are one of the most effective ways to prevent the spread of infections, such as hepatitis A, hepatitis B, typhoid, yellow fever, rabies, meningitis, etc. You should get travel vaccines before you travel, as they may save your life, health, and money. Also, you should get travel vaccines according to the recommendations of your doctor, the CDC, or the WHO, as they may vary depending on your destination, duration, and activities. You should also get travel vaccines from a certified travel clinic or provider, as they may have the proper equipment, supplies, and expertise. You can find some tips on how to get travel vaccines on the Travel Vaccines website or the CDC Yellow Book.
Fill prescriptions:
Filling prescriptions means getting the drugs or medicines that you need for your trip, either from your doctor or from a pharmacy. Prescriptions may include your regular medications, as well as some travel-specific medications, such as antimalarials, antibiotics, antidiarrheals, etc. You should fill prescriptions before you travel, as they may help you treat or prevent common ailments that may affect your trip, such as pain, fever, allergies, diarrhea, nausea, etc. Also, you should fill prescriptions enough for your trip, as well as some extra in case of delays or emergencies. You should also fill prescriptions from a reputable source, as they may ensure the quality, safety, and legality of your medications. You can find some tips on how to fill prescriptions on the Medications website or the Pack Smart website.
Make copies of important documents:
Making copies of important documents means creating duplicates or backups of the papers or files that you need for your trip, such as your passport, visa, ID, tickets, itinerary, insurance, etc. You should make copies of important documents before you travel, as they may help you prove your identity, verify your status, access your services, or recover your originals in case of loss, theft, or damage. Also, you should make copies of important documents in different formats, such as paper, digital, or cloud, and store them in different places, such as your luggage, your email, or your online account. You should also make copies of important documents for yourself, as well as for your family, friends, or emergency contacts. You can find some tips on how to make copies of important documents on the Advice for Travelers website or the Travel Mind website.
These are some of the steps to take before you travel, but they are not the only ones. Depending on your destination, duration, and activities, you may need to take other steps, such as getting a visa, booking a hotel, exchanging money, etc. You can find more information and advice on what to do before you travel on the Before You Travel website or the Travel Mind website.
During Travel Tips: How to Take Care of Your Health on the Road
Another step to travel health is taking care of your health on the road. Taking care of your health on the road means following some guidelines, tips, and precautions during your trip. Taking care of your health on the road has many benefits, such as:
Avoiding or reducing the impact of health problems
Enhancing your comfort and performance
Improving your mood and attitude
Increasing your enjoyment and satisfaction
So, what are the tips to follow during travel? Here is a list of some of the most important ones:
Stay hydrated:
Staying hydrated means drinking enough fluids to keep your body functioning properly. Hydration is one of the key factors for your health, as it affects your digestion, circulation, temperature, skin, etc. You should stay hydrated during travel, as you may lose more fluids than usual due to factors such as heat, humidity, altitude, activity, etc. Also, you should stay hydrated with safe and clean water, as contaminated water may cause diseases, such as diarrhea, cholera, typhoid, etc. You should drink bottled or purified water, or boil or filter tap water before drinking. You should also avoid ice, juices, or drinks that may be made with unsafe water.
Eat well:
Eating well means consuming a balanced and nutritious diet that provides your body with the energy and nutrients it needs. Doing so is one of the key factors for your health, as it affects your immunity, metabolism, mood, etc. You should eat well during travel, as you may need more calories and vitamins than usual due to factors such as stress, activity, climate, etc. Also, you should eat well with safe and clean food, as spoiled or contaminated food may cause diseases, such as food poisoning, hepatitis A, salmonella, etc. You should eat cooked or packaged food, or peel or wash fresh food before eating. You should also avoid raw or undercooked food, such as meat, eggs, seafood, etc.
Sleep enough:
Sleeping enough means getting the adequate amount and quality of sleep that your body and mind need. Sleep is one of the key factors for your health, as it affects your cognition, memory, mood, etc. You should sleep enough during travel, as you may experience disruptions or difficulties in your sleep cycle due to factors such as jet lag, noise, light, comfort, etc. Also, you should sleep enough with proper hygiene and safety, as poor or unsafe sleep may cause problems, such as infections, accidents, or crimes. Plus, you should sleep in a clean and comfortable bed, or use your own bedding or sleeping bag. You should also sleep in a secure and quiet place, or lock your door or window, or use earplugs or eye masks. You can find some tips on how to sleep enough on the Travel Mind website.
Avoid alcohol and drugs:
Avoiding alcohol and drugs means abstaining or limiting the consumption of substances that may impair your judgment, behavior, or health. Alcohol and drugs are one of the key factors for your health, as they affect your brain, liver, heart, etc. You should avoid alcohol and drugs during travel, as they may increase your risks of accidents, injuries, illnesses, or crimes. Alcohol and drugs may also interact with your medications, vaccines, or diseases, and cause adverse effects or complications.
You should also avoid alcohol and drugs that are illegal, counterfeit, or contaminated, as they may have unknown or harmful ingredients or effects. Plus, you should drink responsibly or moderately, or choose non-alcoholic or low-alcohol drinks. You should also use prescribed or legal drugs only, or consult your doctor before using any drugs.
Wash your hands:
Washing your hands means cleaning your hands with soap and water or hand sanitizer to remove dirt, germs, or chemicals. Hand hygiene is one of the most effective ways to prevent the spread of infections, such as colds, flu, COVID-19, etc. You should wash your hands during travel, as you may touch or encounter many surfaces or objects that may be contaminated or dirty.
You should also wash your hands before and after certain activities, such as eating, drinking, using the bathroom, touching your face, etc. And, you should wash your hands with soap and water for at least 20 seconds, or use hand sanitizer with at least 60% alcohol if soap and water are not available. You should also dry your hands with a clean towel or air dryer, or let them air dry.
Wear a mask:
Wearing a mask means covering your nose and mouth with a cloth or disposable mask to protect yourself and others from respiratory droplets that may contain viruses, bacteria, or other pathogens. Masks are one of the most effective ways to prevent the spread of respiratory diseases, such as COVID-19, tuberculosis, measles, etc. You should wear a mask during travel, especially during the COVID-19 pandemic, or if you are traveling to places where the transmission of respiratory diseases is high or unknown.
You should also wear a mask whenever you are in public places, such as airports, buses, trains, taxis, etc., or whenever you are in close contact with people who are not from your household. Also, you should follow the local rules and regulations regarding mask wearing, as they may vary from place to place. Also, you should also change or wash your mask regularly, or dispose of it properly.
Follow local rules and customs:
Following local rules and customs means respecting and adhering to the laws, regulations, norms, or traditions of the place you are visiting. Doing so is one of the key factors for your health, as it affects your safety, security, and social acceptance. You should follow local rules and customs during travel, as they may differ from your own, and may have consequences or implications for your behavior or actions.
You should also follow local rules and customs to show courtesy and appreciation to the local people and their culture, and to avoid any conflicts or misunderstandings. Also, you should learn about the local rules and customs before you travel, or ask for guidance or advice from reliable sources, such as your hotel, your guide, your embassy, etc. You should also observe and imitate the local people and their behavior, or ask for permission or consent before doing something. Then, you can find some tips on how to follow local rules and customs on the Travel Mind website.
These are some of the tips to follow during travel, but they are not the only ones. Depending on your destination, duration, and activities, you may need to follow other tips, such as avoiding animal bites, preventing motion sickness, coping with jet lag, etc. You can find more information and advice on what to do during travel on the During Travel Tips website or the Travel Mind website.
After Travel Tips: How to Deal with Any Health Issues Post-Trip
Another step to travel health is dealing with any health issues post-trip. Dealing with any health issues post-trip means monitoring, seeking, and reporting any symptoms, signs, or problems that may arise after your trip. Dealing with any health issues post-trip has many benefits, such as:
Preventing or reducing the severity of complications
Protecting yourself and others from infections
Improving your recovery and well-being
Contributing to public health and research
So, what are the tips to follow after travel? Here is a list of some of the most important ones:
Monitor your symptoms:
Monitoring your symptoms means paying attention to any changes or abnormalities in your body or mind that may indicate a health problem. Symptoms may include fever, headache, cough, sore throat, diarrhea, rash, etc. You should monitor your symptoms after travel, as you may have contracted or developed a disease or condition during your trip, such as malaria, dengue fever, COVID-19, etc. Also, you should monitor your symptoms for at least 14 days after your trip, or longer if advised by your doctor, as some diseases or conditions may have a long incubation period or a delayed onset. You should keep a record of your symptoms, such as their type, frequency, duration, severity, etc. Plus, you should also use a thermometer to measure your temperature, or a pulse oximeter to measure your oxygen level, if available.
Seek medical attention:
Seeking medical attention means contacting or visiting a health care provider or facility to get diagnosis, treatment, or advice for your health problem. Seeking medical attention is one of the most important steps to take after travel, as it may help you identify, manage, or prevent any complications or consequences of your health problem. You should seek medical attention after travel, especially if you have any symptoms that are severe, persistent, or unusual, or that match the signs of a serious or contagious disease, such as malaria, dengue fever, COVID-19, etc.
You should also seek medical attention as soon as possible, or within 24 hours, or as advised by your doctor, as some diseases or conditions may worsen or spread quickly if left untreated. It should be from a reliable and qualified source, such as your regular doctor, a travel clinic, or an emergency room, as they may have the proper equipment, supplies, and expertise. You should also seek medical attention with your travel health information, such as your travel history, your vaccination record, your medication list, etc., as they may help your doctor diagnose and treat you better. And, can find some tips on how to seek medical attention on the After Travel Tips website or the Travel Mind website.
Report your travel history:
Reporting your travel history means informing or notifying the authorities or organizations about your travel details, such as your destination, duration, and activities. It is one of the most important steps to take after travel, as it may help you protect yourself and others from infections, as well as contribute to public health and research. You should report your travel history after travel, especially if you have any symptoms that are related to a disease or condition that is of public health concern, such as COVID-19, tuberculosis, measles, etc.
You should also report your travel history to the appropriate and relevant sources, such as your doctor, your employer, your school, your local health department, etc., as they may have different policies or procedures for travelers. And, you should also report your travel history honestly and accurately, as it may affect your diagnosis, treatment, or quarantine. You can find some tips on how to report your travel history on the After Travel Tips website or the Travel Mind website.
These are some of the tips to follow after travel, but they are not the only ones. Depending on your destination, duration, and activities, you may need to follow other tips, such as checking your skin, updating your vaccines, or donating blood, etc. You can find more information and advice on what to do after travel on the After Travel Tips website or the Travel Mind website.
Conclusion
We hope you enjoyed this article on travel health essentials. Travel health essentials are the things you need to do and bring before, during, and after your trip to ensure your well-being and safety. By following these tips and resources, you can make your next trip a healthy and enjoyable experience. Remember, travel health is not only about avoiding or treating diseases, but also about enhancing your comfort, performance, mood, and satisfaction.
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