How to stay healthy when travelling overseas

How to stay healthy while travelling

Plan ahead for your health before you leave

Good health while travelling starts well before you board the plane. Preparation is key to reducing risks and ensuring you have access to the care you need while overseas.

If you have any health concerns or underlying medical conditions, visit your GP or a travel health clinic to discuss your destination and planned activities. Some countries have specific health risks or vaccination requirements, and your doctor can advise whether you need routine boosters or travel-specific vaccinations, such as those for hepatitis, typhoid or yellow fever.

If you take prescription medication, ensure you have enough to last your entire trip, plus extra in case of delays. Keep medicines in their original packaging and carry a copy of your prescription, as some medications are restricted or regulated in certain countries.

It's also wise to research the healthcare system at your destination, including how to access medical help and emergency services if required. Knowing this information in advance can save valuable time and stress if you become unwell.

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Consider travel insurance

Medical treatment in many countries can be extremely expensive for Australian travellers.

International travel insurance can help cover emergency medical treatment, hospital stays, ambulance transport and, in some cases, medical evacuation back to Australia. Some policies provide cover for pre-existing medical conditions (including pregnancy), but this often requires disclosure and approval before you travel.

Before purchasing a policy, read the product disclosure statement carefully to understand what is and isn't covered, including exclusions related to high-risk activities or destinations.

If you're participating in activities like sports and adventure activities (think go karting, skiing, hiking, kayaking, etc.) or ocean cruises, you will often need to purchase additional cover.

When travelling, keep copies on you of important documents, including your passport, insurance details and emergency contacts. This can help streamline the process if you need medical care or assistance.

More: When to book travel insurance

Practise good hygiene while travelling

Maintaining good hygiene is one of the simplest and most effective ways to stay healthy while overseas, particularly when travelling through busy airports, public transport hubs and crowded tourist areas.

Wash your hands regularly with soap and water, especially before eating and after using the bathroom. When handwashing facilities are not available, use alcohol-based hand sanitiser.

Avoid touching your eyes, nose and mouth with unwashed hands, as this can transfer germs. If you're feeling unwell, consider wearing a mask in crowded settings to reduce the risk of spreading illness to others.

Pay extra attention to hygiene when travelling in regions where sanitation standards may differ from those at home. Simple habits can significantly reduce your risk of picking up common travel-related illnesses.

Be mindful of food and water safety

Trying local food is one of the great joys of overseas travel, but food and waterborne illnesses are among the most common health issues faced by travellers.

In destinations where tap water may not be safe to drink, stick to bottled or treated water and use it for brushing your teeth as well. Avoid ice unless you are confident it has been made from safe water.

When it comes to food, choose freshly cooked meals that are served hot, and be cautious with raw or undercooked foods like seafood, meat, eggs and salads. Peel fruit yourself where possible, and avoid food that has been sitting out for long periods, particularly in hot climates.

Street food can be safe and delicious, but look for vendors with a high turnover of customers, as this often indicates fresher food and better hygiene practices.

Stay hydrated and manage the effects of climate

Dehydration is a common issue when travelling, particularly in hot or humid climates or during long days of sightseeing. Drinking enough water helps regulate body temperature, supports digestion and reduces fatigue.

Carry a reusable water bottle and drink regularly, even if you don't feel thirsty. In hot weather, increase your fluid intake and consider electrolyte drinks if you sweat heavily.

If you're travelling to a destination with a climate very different from what you're used to, allow time for your body to adjust. In hot conditions, take breaks in shaded or air-conditioned areas, wear lightweight clothing and avoid strenuous activity during the hottest part of the day. In cold climates, dress in layers and protect exposed skin to reduce the risk of cold-related injuries.

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Protect yourself from the sun

Sun exposure can be more intense overseas, particularly in destinations closer to the equator or at higher altitudes. Sunburn and heat exhaustion can quickly derail a holiday and increase the risk of long-term skin damage.

Apply broad-spectrum sunscreen with an SPF of at least 30, and reapply regularly, especially after swimming or sweating. Wear a wide-brimmed hat, sunglasses and protective clothing, and seek shade during peak UV hours where possible.

Even on cloudy days, UV radiation can still be strong, so sun protection should be part of your daily routine while travelling.

Be aware of air quality and pollution levels

Air quality can have a significant impact on your health while travelling overseas, particularly in major cities or regions affected by pollution, bushfires or seasonal smog. Poor air quality can irritate the eyes, throat and lungs, trigger asthma symptoms and worsen existing heart or respiratory conditions.

Before travelling, check typical air pollution levels at your destination and be aware of times of year when air quality may be worse.

While overseas, monitor daily air quality reports using weather apps or local government websites. On days when air quality is poor, limit outdoor activity where possible and avoid strenuous exercise. Spending time indoors with air conditioning or air filtration can help reduce exposure. Wearing a well-fitted mask designed to filter fine particles may also provide some protection when outdoors in heavily polluted areas.

If you have asthma, allergies or another respiratory condition, carry your medication at all times and ensure your travel insurance covers treatment for flare-ups. Seek medical advice promptly if you experience ongoing coughing, wheezing, shortness of breath or chest discomfort while travelling.

Look after your physical and mental wellbeing

Travel can be physically demanding, with long flights, busy itineraries and disrupted routines. Prioritising rest and self-care can help you stay well and enjoy your trip more fully.

On the plane, regular movement such as standing up, stretching and walking up and down the aisle can improve circulation, reduce stiffness and boost mood. This is especially important on long flights to help lower the risk of deep vein thrombosis.

During the first few days of your trip, when jetlag may affect your energy levels, try to get adequate sleep. Adjusting to local time as quickly as possible, staying hydrated and getting natural light during the day can help reset your body clock.

Mental wellbeing is just as important as physical health. Travelling can be overwhelming at times, particularly in unfamiliar environments or when language barriers exist. Allow downtime in your itinerary, stay connected with loved ones back home if needed, and don't hesitate to seek support if you feel anxious or unwell.

Manage existing health conditions while overseas

If you have a chronic illness or ongoing health condition, careful planning can help you manage it effectively while travelling.

Carry a summary of your medical history, including diagnoses, medications and emergency contacts. Having this information readily available can be invaluable if you need medical care overseas.

Stick to your usual medication schedule as closely as possible, adjusting for time zone changes where necessary. Set reminders on your phone to help you stay on track, especially during busy travel days.

If your condition requires special equipment or supplies, check airline and destination requirements in advance. This includes items such as medical devices, needles or controlled medications, which may be subject to additional screening or documentation.

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Stay active and safe while exploring

Staying healthy while travelling also means being mindful of personal safety and injury prevention. Unfamiliar environments, activities and transport systems can increase the risk of accidents.

Wear appropriate footwear for walking and sightseeing, particularly on uneven surfaces or in historic areas. Use protective gear for activities such as cycling, skiing or water sports, and follow local safety guidelines.

If you plan to hire a car or scooter, familiarise yourself with local road rules and driving conditions. Fatigue, unfamiliar traffic patterns and different road standards can increase the likelihood of accidents, so take regular breaks and avoid driving if you are overtired.

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