How to Avoid Getting Sick on Vacation

Is there anything worse than getting sick on vacation? Short answer: nope! Unfortunately, it happens all too often—we push ourselves before a trip, juggling work and last-minute to-dos on too little sleep. Then, the moment we finally relax, bam… we’re sick. No one wants to be stuck in bed with the flu when they could be snorkelling in Hawaii or wandering the charming streets of Italy. Trust me, I’ve been there, and it’s the worst! But after years of trial and error, I’ve found foolproof ways to avoid getting sick on vacation. Hopefully, these tips will help you boost your immune system too. And if you do catch something, they’ll get you back on your feet fast!

1. Emergen-C

My top tip to avoid getting sick on vacation is to drink one Emergen-C packet per day. These powerhouse immune boosters are packed with electrolytes, vitamin C, zinc, and vitamin D to help keep your immune system strong. Just mix the powder with water and drink it daily. Especially after a flight when you’ve been exposed to recycled air and countless germs.

Bonus: The electrolytes in these packets are also a lifesaver for preventing or recovering from hangovers. Because let’s be real, vacation cocktails happen!

Tip: If you’re sensitive to zinc like I am, be sure to take it with food to avoid any temporary nausea.

2. Take Your Vitamins & Eat Healthy Foods

I also make it a priority to take a daily multivitamin to help fill any nutritional gaps, especially when I’m travelling and my diet isn’t as balanced as usual. On top of that, I take an extra vitamin D pill—since we often don’t get enough sun exposure while on the go. And recent studies show that vitamin D plays a key role in immune function.

If you don’t have access to supplements, the next best thing is to load up on nutrient-dense foods or cold-pressed juices packed with vitamins your body needs. Think leafy greens, oranges, carrots, ginger, lemon, and beets. Whether in a fresh juice or simply on their own, these ingredients can do wonders to boost your immune system.

Lastly, turmeric and ginger are two powerhouse ingredients known for their antioxidant and anti-inflammatory benefits. Studies show they can help prevent illness and speed up recovery if you do get sick. You can take them in pill form, buy them fresh, or use them as a spice to add to juices, teas, or meals for an immune-boosting kick.

If you do get sick on vacation, try this remedy I swear by. Buy turmeric powder, fresh ginger root, lemon, and honey at a local store, then boil them together with water to make a soothing tea. Drink daily for a natural immune boost!

3. Probiotics

Something new Ben and I discovered on our most recent trip to Ecuador was probiotic pills. We took one pill once a day on our vacation to avoid getting sick and to prevent tummy issues. Probiotics help feed your digestive system and immune system with everything it needs to stay healthy so it can easily digest harsh foods and dirty water you can come across when travelling (especially in third world countries like India, Asia, or Central/South America).

I’ll admit that both of our bodies didn’t agree with all the food we ate, but overall we were a lot better off than other people who didn’t take these probiotics daily. If you forget to pack these probiotic pills, kombucha is becoming a lot more common and fuels you with similar beneficial bacteria to aid digestion and keep your gut happy!

Tip: Save space by packing your vitamins in this travel pill organizer, complete with labeling stickers. I love this one!

4. Drink lots of H2O

The old saying goes, an apple a day keeps the doctor, but I think it should be a bottle of water a day. I have to admit that even at home I’m guilty of not drinking enough water, let alone on vacation! Hand me any other beverage – juice, coffee, tea, wine, or cocktails, no question, but water – hell no! But the health benefits are staggering and can keep you healthy and more energized on your trip (or at home).

The biggest benefit of drinking water is it helps flush out toxins, it boosts your immune system and of course, keeps you hydrated to prevent headaches; all key ingredients to avoid getting sick on vacation! One way to keep H2O top of mind is to buy a cute water bottle to bring on your travels. Personally, I love the Simple Modern Water Bottles that have a straw, since they keep my water ice cold. Plus, you can feel good that you are helping reduce plastic waste.

5. Use Hand Sanitizer & Wash Your Hands

This next tip is simple but game-changing—hand sanitizer! Airports, planes, taxis, and subways are full of germs (and honestly, I don’t even want to think about it). That’s why I always carry a travel-friendly spray hand sanitizer. It’s compact, easy to use, and keeps germs at bay while leaving my hands feeling fresh and clean. Bonus: it smells amazing too!

That said, nothing beats good old-fashioned handwashing. Whenever possible, wash your hands thoroughly with hot, soapy water—especially before eating or touching your face. It’s one of the most effective ways to avoid picking up (or spreading) unwanted germs while travelling!

6. Sleep

Last but not least, sleep is the final factor to avoid getting sick on your next trip. Sleep might be the last thing you want to do on your vacation, but try to get at least 7-9 hours to keep your immune system strong. And if you need to power nap, they say 20 minutes is the optimal length so that you don’t feel groggy afterwards.

On the flip side, if you have already caught a cold, sleep is (unfortunately) the FASTEST way to cure it. So make sure give yourself that time to rest, and I promise you’ll kick that cold to the curb in no time.

7. Bonus Tip: How to Avoid Getting Seasick or Motion Sickness on Vacation

If you’re prone to motion sickness, nothing ruins a boat tour, ferry ride, or scenic road trip faster than that queasy, dizzy feeling. The best way to prevent it? Motion sickness acupressure wristbands! These drug-free bands work by applying gentle pressure to your wrist’s Nei-Kuan acupressure point, which helps reduce nausea before it even starts. I always wear them on boats, buses, or even turbulent flights, and they make a world of difference. Pair them with deep breathing, staying hydrated, and keeping your eyes on the horizon, and you’ll be able to enjoy the journey without feeling sick.

Conclusion

Staying healthy while travelling doesn’t have to be complicated—it just takes a little preparation! Prioritize your immune system by drinking an Emergen-C packet daily, taking vitamins and probiotics, and fueling your body with healthy foods. Also, be sure to stay hydrated, get plenty of sleep, and most importantly, wash your hands often to keep germs at bay. These simple habits have helped me avoid getting sick on vacation, and I swear by them! Follow these tips, and you’ll be able to fully enjoy your trip without spending it stuck in bed. Safe and happy travels!

How do you avoid getting sick on vacation? Did I miss anything? If so, please share them in the comments below. Hopefully, these tricks will help on your next holiday!

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