Falling ill during or just after a trip is an all-too-common scenario. Whether it’s the dry cabin air on a long-haul flight, a weakened immune system due to stress and lack of sleep, or exposure to unfamiliar viruses in busy public places, travel flu can quickly ruin a much-anticipated holiday or a productive business trip. While you can’t eliminate every risk, there are simple ways to protect yourself and stay well from departure to return.
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Why travel flu is so common
Travel flu isn’t always the actual influenza virus, although that can be a culprit. The term often describes a cluster of flu-like symptoms—fatigue, fever, coughs, sore throats, and congestion—that develop during or after travel. Close quarters on planes, climate changes, disruptions to routine, and exposure to new environments all pressure your immune system. Add jet lag and poor hydration into the mix, and you have a recipe for illness.
Boost your immune system before you leave
The best defence starts before you even pack your suitcase. Getting plenty of sleep in the days leading up to your trip, staying hydrated, and eating a balanced diet rich in vitamins can help your body build resilience. Many travel health experts recommend increasing your vitamin C and zinc intake through food or supplements the week before departure. While no supplement can guarantee you won’t get sick, maintaining your health before travel gives your immune system the upper hand.
Stay vigilant while flying
Airports and aeroplanes are hotspots for viruses. Cabin air is recirculated, humidity is low, and passengers are often seated near for hours on end. To reduce your risk, wash your hands regularly or carry hand sanitiser with at least 60% alcohol. Avoid touching your face, especially your eyes, nose, and mouth. If you’re seated next to someone who is visibly ill, ask to change seats if possible, or point the air vent so it blows air away from you rather than directly down.
Hydration is also key. The dry air in plane cabins can dry out your sinuses and make you more vulnerable to viruses. Drink water frequently, and avoid excess caffeine and alcohol, which dehydrate the body.
Mind your sleep, stress and movement
Lack of sleep and heightened stress levels are known immune suppressors. If you’re travelling across time zones, try adjusting your sleep schedule in the days beforehand to minimise jet lag. During your journey, aim for short naps if you can’t get a full rest. Bring a neck pillow and noise-cancelling headphones to improve your chances of sleeping on the plane.
Stress management is equally important. Whether it’s work pressure, tight connections, or unfamiliar surroundings, travel can be mentally draining. Simple mindfulness techniques—like deep breathing, gentle stretching, or listening to calming music—can help regulate your stress response and keep your body in balance.
Regular movement during travel is another underrated defence. It supports circulation, keeps your energy levels stable, and helps reduce the fatigue that makes you more susceptible to illness.
Be smart about your destination
Once you arrive, your routine is likely to shift—and so is your exposure to new germs. Be mindful about food hygiene, especially in unfamiliar places. Drink bottled or filtered water if you’re unsure about the tap water. Avoid street food from vendors who don’t follow good hygiene practices. Continue washing your hands often, especially before meals or after using public transport.
Give your body time to adjust to the new environment. Rest when needed, and listen to early signs of fatigue or illness. Catching symptoms early can make recovery quicker and stop them from worsening.
Travelling well is all in the prep
While travel flu isn’t always avoidable, small, consistent habits can go a long way in keeping you well. Supporting your immune system before, during, and after travel is your best defence. With just a little extra care, you can focus on enjoying the journey, not recovering from it.
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