How to Stay Healthy If You’re Traveling During Cold and Flu Season

When you book a vacation, the expectation is that you’ll get away, have some fun, and return home with fantastic memories—not an illness. But no matter where you go or how you get there, it’s common to feel sniffly or achy after a trip. Luckily, picking up a cold or the flu doesn’t have to be part of your vacation package.

While there’s no way to guarantee you’ll avoid falling victim to germs, there are several things doctors say you can do to increase your odds of staying healthy during and after your trip. Here are their top tips.

Prepare your immune system ahead of time

Getting your flu vaccine before your trip is vital, says Alabama-based family medicine physician Ankrehah Trimble Johnson, DO. In fact, getting the shot could reduce your risk of having to make a flu-related doctor’s visit by 40% to 60%, according to the Centers for Disease Control and Prevention. To give your body enough time to build immunity, though, you should get your shot at least two weeks before departure. This is especially important for people at higher risk of developing health complications from the flu, including those 65 and older, says Ohio-based primary care physician Daniel Opris, DO.

Another way to strengthen your immune system before traveling is by taking daily supplements such as vitamin C and zinc leading up to your departure. Both vitamin C and zinc are potent antioxidants that can help enhance your immune system and protect you from viruses. “Starting these supplements right as you’re about to travel probably won’t do much,” notes Barbara Bawer, MD, a family medicine physician and clinical assistant professor at The Ohio State University Wexner Medical Center. For maximum effect, she suggests starting them at least a month before you leave and continuing to take them while you’re away. (These travel pill cases can help you keep everything organized during your trip.)

Avoid touristy spots at peak times

This may be difficult, depending on where you’ll be, but the fewer people you come in contact with, the lower your chance of catching a bug, Dr. Johnson says. That’s because the common cold and the flu are often transmitted through airborne viral droplets. So if you walk into a tightly packed space (think: a museum or theater) and several people are coughing or sneezing around you, your risk of getting sick increases. “If you can avoid being in the dead center of crowds and close quarters, this may keep [you] healthier,” Dr. Johnson says. “Keep your personal space personal.”

One way to sidestep potential exposure to germs without missing must-see hot spots is by simply avoiding peak times. Google can tell you how busy a restaurant or attraction is expected to be that day based on recent data. And if all else fails and you need to be in the thick of a crowd, wear a well-fitting N95 or KN95 mask. Research has found this can lower your odds of catching COVID-19 by 83%.