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The travel bug (but not the good kind)
It's a common traveller's tale – you run around in a mad rush trying to wrap up work and pick up those last-minute supplies ahead of your long-awaited holiday. You barely sleep the night before you depart and collapse into your airplane seat with exhaustion – and then the sickness kicks in.
Unfortunately, you can't prevent every medical ailment, but you can take a few precautionary measures to reduce your chances of getting sick when you're on the road.
Before you leave
- If you're heading overseas, you may be exposed to nasty bugs and diseases that we don't have here in Australia. The Australian Government recommends you visit your GP or a travel health clinic 6-12 weeks before you leave to find out what vaccinations you might need. This allows your immune system enough time to respond to any vaccination you've had, and to allow for vaccines that need more than one injection.
- Pack any medications or supplies that you and your family use frequently because they might be hard to find (or very expensive) at your destination. A small first aid kit can be super handy – pack basic supplies such as antiseptic, bandaids, and antihistamines, as well as sunscreen and insect repellent.
- Take your vitamins – although there's no conclusive evidence that vitamins will prevent colds, many travellers swear by Vitamin C and Echinacea. Taking these supplements well in advance of your trip may help to build up your immune system and reduce the severity or duration of symptoms.
On the plane
Planes present the perfect breeding ground for catching illness – crowds, closed spaces and close contact. So how do you avoid the dreaded plane cold?
- Wash your hands – hand hygiene can help to prevent illness. Carry a small bottle of hand sanitiser to use before eating or after touching communal surfaces.
- Sanitise surfaces – modern aircraft use HEPA filters that remove over 99% of airborne particles, but surface transmission remains a concern. Wipe down tray tables, armrests and seatbelt buckles with disinfectant wipes.
- Stay hydrated – drink water regularly and avoid alcohol and caffeine, as dehydration can dry out your body's natural defenses against sickness. Saline solutions can also can keep your eyes and nose moist, which acts as a barrier against germs.
- Get plenty of rest – use the time you have on the plane to rest up and recharge – save your energy for holidaying when you land.
- Fight jetlag – once you're on the plane, adjust your sleep schedule so that you're following the local time at your destination.
At your destination
- In some countries, tap water may contain nasty microorganisms that make you sick. You can find travel advice on water quality for your destination on the Smartraveller website. If in doubt, bottled water is the way to go – use only purified water for brushing your teeth and mixing infant formula, and avoid ice in drinks. If you're staying in the same place for a little while, buying water in bulk is a great idea.
- If you are travelling to a country where tap water is generally considered safe, you may still choose to boil it first or purify with an iodine tablet. Does your hotel room have a kettle? A great tip is to boil water just before you go to bed, leave it overnight to cool and then fill your water bottle with it in the morning.
- When it comes to food, remember the golden rule: "If you can't cook it, boil it or peel it, you should forget it." Salads are probably the biggest risk here.
- Stay active to help boost immunity and combat travel fatigue. Early morning walks and bike tours are a great way to get some exercise in while exploring the local sights. Are you a regular gym-goer? If your hotel has a gym, try to stick with your normal routing to keep your body healthy.
- Eat wise. Loading up on carbs may help stretch your dollar, but don't skimp on protein – it helps to resist infection and rebuild muscles. Opt for lean meats and healthy options where you can.
What to do if you do get sick
If you're unlucky enough to be struck down with an illness when travelling, here's what you should do:
- Hydrate with water and electrolyte drinks.
- Rest up to give your immune system time to recover.
- Eat light – stick to bland, easy-to-digest foods.
- Seek medical advice if symptoms worsen. Contact your travel insurer and keep all receipts. You'll need all documentation if you make a claim.
The information on this page should not be considered medical advice, you should seek the advice of your doctor.