Travel health tips: simple, proven ways to stay well abroad

TL;DR:

See a travel clinician 6–8 weeks before departure.
Stay current on routine and travel vaccines.
Eat and drink safely, and carry a small health kit.
Prevent bites with EPA-registered repellent and permethrin-treated clothes.
If you get fever after a malaria-risk trip, get tested fast.

Start smart: 6–8 weeks before you go

Book a pre-travel consult at least six to eight weeks before departure. This gives time for vaccine series, malaria pills if needed, and a personal risk review. The CDC calls this visit the best chance to match advice to your exact itinerary. The NHS also recommends starting plans six to eight weeks out.

Confirm routine vaccines are up to date. Gaps in measles, polio, tetanus, and flu still drive problems in travelers. The WHO advises routine immunization plus any shots your destination requires.

Check if you need proof of yellow fever vaccination. A properly completed Yellow Card is valid for life and becomes valid 10 days after your first dose. Some countries still ask for proof on entry or after long layovers. Plan ahead.

Sort travel insurance now. Many domestic health plans have limited coverage abroad and do not include medical evacuation. The State Department and WHO both advise buying travel medical and evacuation cover before you go.

Traveling with medicines? Pack them in original containers and carry prescriptions. Some countries restrict controlled medicines. Check embassy rules and carry only what you need. The CDC and INCB explain how to pack and document meds correctly.

Build a small travel health kit. Include your prescriptions, pain relief, oral rehydration salts, a digital thermometer, dressings, antihistamines, and your usual supplies. The CDC Yellow Book has a simple, destination-aware list.

If your trip is soon, go anyway. Single-dose options like hepatitis A, injectable typhoid, flu, and a polio booster can still help last-minute travelers.

Food and water: easy rules that work

Choose steaming-hot foods, fruits you peel yourself, and factory-sealed drinks. Avoid ice where water quality is uncertain. If you must treat water, boil it or filter then disinfect it. CDC guidance explains what works, and when to skip ice.

Traveler’s diarrhea happens. First steps are fluids and oral rehydration. Loperamide can help adults for non-bloody diarrhea. Ask your clinician about stand-by antibiotics for moderate or severe illness. See a doctor for high fever, blood, or symptoms beyond a few days.

Bites, malaria, and other insect risks

Use an EPA-registered repellent with one of these actives: DEET, picaridin, IR3535, or oil of lemon eucalyptus. Treat clothing and gear with permethrin. Reapply as directed. These steps cut risk from dengue, malaria, Zika, and tick illnesses.

Malaria prevention uses four steps: awareness, bite prevention, chemoprophylaxis when indicated, and rapid testing if you get fever. Your clinician will choose a malaria pill by country and season. If you develop fever during travel or after return, seek care at once. Chemoprophylaxis is not perfect.

Sun, heat, and long flights

Protect skin and eyes daily. Use broad-spectrum SPF 30 or higher, and reapply every two hours in sun or sweat. Wear a brimmed hat and UV-blocking sunglasses.

Avoid heat illness. Rest in shade, drink fluids, and schedule hard activity for cooler hours. Simple oral salt-and-sugar solutions help with heat exhaustion recovery.

On flights longer than four hours, reduce blood clot risk. Walk the aisle when you can, flex your calves in seat, wear loose clothing, and consider compression stockings if you have added risks.

Beat jet lag with light and timing. Shift your sleep schedule before travel, seek morning light after eastward flights, and consider timed low-dose melatonin. The CDC Yellow Book gives timing guidance and notes quality control varies for supplements.

Animals and rabies: look, don’t touch

Do not pet animals, even friendly dogs or cats. If bitten or scratched, wash the wound with soap and water for 15 minutes and seek care immediately for rabies post-exposure prophylaxis. Rabies is almost always fatal once symptoms begin, yet is preventable with prompt care.

Sexual health on the road

Condoms reduce the risk of HIV and other STIs. Pack your own, since quality and access vary. Discuss HIV PrEP if your plans or personal risk call for it, and know that HIV PEP must start within 72 hours of exposure.

High altitude plans

If traveling above 2,500–3,000 meters, plan a gradual ascent and leave room for rest days. Some travelers use acetazolamide after medical advice. If symptoms worsen, stop ascent and descend. The CDC Yellow Book explains prevention and when to seek care.

If you get sick: quick actions that help

Fever after a malaria-risk trip. Seek testing the same day. Mention your travel history. This advice applies during the trip and for up to one year after return.
Diarrhea. Rehydrate. Use loperamide for non-bloody cases as per label. Use stand-by antibiotics only for moderate or severe illness if your clinician provided them. See care for severe symptoms.
Heat illness. Move to shade or a cool place, sip fluids with salts and sugar, and rest. Get help if confusion or fainting occurs.

Travel health kit: pack these essentials

Category	What to include
Prescriptions	Enough for the trip plus extra, in original labeled containers; copies of prescriptions
First aid	Bandages, sterile gauze, tape, tweezers, antiseptic, blister care
Symptom relief	Pain/fever reducer, antihistamine, hydrocortisone 1% cream, oral rehydration salts
Stomach set	Antacid, antidiarrheal, motion-sickness tablets
Prevention	EPA-registered repellent, permethrin spray for clothes, SPF 30+ sunscreen, condoms
Tools	Digital thermometer, small scissors, hand sanitizer, spare glasses/contacts
This list mirrors CDC Yellow Book guidance. Adjust for your destination and health needs.

Pre-departure checklist

Itinerary and risks reviewed with a travel clinician.
Routine and travel vaccines up to date, with proof if needed.
Malaria plan set, if traveling to a risk area.
Travel medical and evacuation insurance in place.
Medicines packed correctly with documents.
Travel health kit packed and tailored to your trip.

Why it matters

Most travel illnesses are preventable with a short clinic visit, a few vaccines, smart packing, and simple daily habits. These steps save trips, reduce costs, and lower the chance of emergency care far from home.