Searching for ways to avoid getting sick when travelling this winter? Our editors and wellness experts have everything you need.
Travelling is an exhilarating experience, offering a change of scenery, new experiences, and memories to cherish. But whether it's for work or a well-deserved holiday, one unwelcome side effect can quickly sour the experience: getting sick.
Travel, particularly by air, presents a unique set of challenges that increase the risk of illness. According to a report by Public Health England, an estimated 20-30 per cent of returning travellers report some form of illness post-trip, with respiratory infections among the most common. A study conducted at the London School of Hygiene and Tropical Medicine highlighted that international travel can significantly increase the risk of colds and flu, particularly during peak travel seasons in winter months, and the Civil Aviation Authority also notes that during winter, airlines see an uptick in reported passenger illnesses.
There are also more speculative reasons as to why we may be more likely to fall sick when we go on holiday. In 2001, a Dutch study noticed a trend of workers tending to fall sick when they take a break, and as a result coined the term ‘leisure sickness’. While this theory is yet to be scientifically backed, it’s undoubtedly a phenomenon many of us relate to.
Why do we get more sick when we travel?
Well, firstly, enclosed spaces like aeroplanes, trains, and buses limit fresh air circulation. Although modern aircraft use HEPA filters capable of removing 99.97 per cent of airborne particles, passengers are still in close quarters, making the transmission of viruses and bacteria easier. Airplane cabins are also known for their low humidity levels, which can drop to as low as 10-20 per cent. This dehydrates mucous membranes in the nose and throat, reducing their ability to block pathogens effectively.
But it’s not just the physical environment that’s an issue. The stress of travelling can weaken our immune system, making us more susceptible to infection. Travel often means mixing with people from different places, bringing exposure to unfamiliar pathogens that the immune system might not recognise too.
How to avoid getting the flu this winter
One of the most common illnesses to strike during winter is the flu. According to the BBC, “two of the worst winter flu seasons of the past decade have been seen in the last three years,” and NHS boss Sir Jim Mackey claims that “there is ‘no doubt’ this winter will be one of the toughest the health service has faced”.
If possible, get a flu jab to help protect yourself from the worst of the illness. Of course, wash your hands frequently, avoid touching your face, cover up any coughs or sneezes, and stay home if you’re feeling unwell.
Top tips on how to avoid getting sick when travelling, from our editors
Olivia Morelli, digital features editor
“I never travel without my trusty Drowsy sleep mask. I always notice a dip in my immune system when I’m not getting enough sleep, so I make sure I have it with me on long plane journeys to get as much sleep as possible. Plus, you never know how good the blinds or curtains will be at shutting out light in a hotel or Airbnb, so it’s always worth packing just in case. I also am a massive fan of the women's multi capsules from Zooki – I take one of the multi-nutrients each day, and it’s honestly made such a difference. I’m typically always sick and sniffly whenever I try to travel anywhere during the winter months, but this year (touch wood), I seem to be surviving much better than ever before!”
Charley Ward, commerce writer
“Lack of sleep causes all manner of problems, without even mentioning grouchiness, and there’s no surer way to throw off your sleep schedule than by getting on a gruelling long-haul flight. I’m one of those people who literally cannot function without a solid nine hours’ kip, so I never get on any plane these days without my Loop earplugs. I’ve written before about how impressed I am with their noise-cancelling abilities – they’ve been a game-changer for helping me nod off on longer schleps; they really do drown out the horrible whirring sound of the cabin. It means I arrive at my destination considerably less ratty than I would otherwise, and far more ready to get going from the off – something that’s useful if you’ve clawed back a few hours due to a time difference. Secondly, after a trip to Japan where I was ravaged by monster mozzie bites, I now always pack some of this Jungle Formula insect repellent. There’s nothing that spoils a trip more than that infuriating itching, and the effects always last longer than you think it will. This stuff is amazing; I’ve never had an issue since.”
Sarah Bannerman, commerce editor
"I’m late to the party, but I’ve recently started working Ancient and Brave electrolytes into my morning routine, and they’ve been a real game-changer for many reasons. Importantly, their main purpose is to increase hydration, which is crucial when flying, so I’ve bought some of the sachets for the next time I’m on the move. They’re measured into individual portions and will slot into my hand luggage without adding extra bulk. I’m also keen to try the Virtue Drinks version – I’ve stuck to flavourless options until now, but I’m keen to try Strawberry Lemonade. Symprove’s travel-sized ‘On the Go’ range is another winning product for me, and a more practical solution than the classic large bottles. For a weekend jaunt, these are great, and they’re my go-to when it comes to keeping digestion on track if I’m (inevitably) enjoying unfamiliar, delicious food in a new city."
Chloe Laws, acting senior audience development manager
"Having just got back from an autumn break in Belgium, and narrowly avoiding getting sick on the journey, I’m feeling a bit smug. Usually, I catch something on the way home. I’m immunocompromised, which means I have to be more vigilant than most about looking after my immune system. Before a trip, I take ginger shots religiously every morning for a few weeks – either homemade or I go for the MOJU or Plenish ones. I also pack electrolytes; I like the Mango Ginger Mule Hydrate+ from Heights, as it contains magnesium, which is great for post-flight fatigue. Other supplements in my winter travel rotation include, of course, Vitamin D. I also make a homemade elderberry syrup, which is packed with Vitamin C. I add it to smoothies or take it like a cough syrup. My most boring but effective tip, however, is to wear a mask. It doesn’t just protect against COVID – it helps shield you from most airborne bugs. Any silk one will do."
Lauren Burvill, senior commerce writer
"I’m often flying to Australia to see family at Christmas, which means having to endure a very long flight. My number one item I always fly with is a large water bottle. I pretty much avoid any other drinks or even food when flying long-haul, and just focus on drinking as much water as I can. The teeny tiny water bottles they give you on board are just never enough. My favourite water bottle is the Owala. The chug spout means it’s easy to drink from while reclined, and the size is perfect.
My main tip for avoiding getting sick on a flight is niche, and not everyone’s cup of tea but I swear it works. I actually heard about it from an interview we did with Caroline Hirons, who heard it from a beauty journalist. Once onboard, I try to line my nostrils with vaseline as a way of preventing nasal dryness, which can be a common cause of getting sick, especially on a flight when the air is so dry."
How to avoid getting sick when travelling this winter
Below, we’ve rounded up other proactive measures to take before, during, and after your next journey to increase your chances of staying well, and you're much more likely to have a trip you’ll remember for all the right reasons.
Check your vitamin D levels
“Vitamin D is a fat-soluble vitamin mainly produced by your body when your skin is exposed to sunlight. What people often forget is that vitamin D contributes to immune system functioning and helps to strengthen it, so ensuring you get enough Vitamin D before, during and after your trip will help to keep your immune system strong and help ward off travel bugs," says psychologist and nutritionist Dr Naomi Beinart.
Pick your seats wisely
Studies suggest that window seats might expose you to fewer pathogens than other seats, as you have less exposure to people moving around the plane or train. Opt for a window seat where possible. Where to sit on a plane is a topic hotly debated in the Conde Nast Traveller offices, with some preferring the aisle seat for a less cramped journey and some insisting the window seat is better for in-flight sleeping (rarely does anyone opt for the middle seat).
Replace your morning coffee with ginger
“I suggest drinking ginger tea or downing a ginger shot rather than reaching for the caffeine or sugar-filled drinks. Ginger is an anti-inflammatory which can help fight off a virus and calm sore throats, ease cold symptoms and settle nausea,” says Lola Biggs, Registered Dietitian at Together Health.
Take mushrooms
"Medicinal mushrooms have been used for centuries in traditional medicine to enhance health, immunity and vitality. Modern research supports their role in boosting the immune system to bolster resistance to fight viruses and infections. Reishi, known as the 'mushroom of immortality', contains beta-glucans and triterpenoids, compounds that enhance the activity of white blood cells and promote a balanced immune response,” explains Sophie Barrett, Hifas da Terra medical herbalist and naturopath.
Adjust your vent positioning
When seated on a plane, aim the air vent toward your face at medium strength. This airflow can help create a barrier that deflects airborne pathogens away from your breathing zone – vital if you’re sitting next to somebody who just won’t stop coughing.
Prepare your system in advance
“Many people wait until they feel ill or run down before they dive into their immune supplements, but that’s too late and might have already ruined your trip. Instead, take your immunity supplements in advance rather than waiting until you start to get the sniffles,” warns Rhian Stephenson, nutritionist and founder of ARTAH. Boosting your immune system starts with regular, consistent care – by eating, exercising and sleeping well, you’ll do wonders to protect yourself from potential illnesses by keeping healthy. But supplements and multivitamins are a great way to get any extra support your body might need. Sometimes it can be tricky to work out exactly what your body is craving, so making sure you have a base level of immuno-support is inevitably helpful in keeping you healthy.
Vitamin C works wonders
Vitamin C can’t be stored in the body, so we need to consume it daily. Ditch the sugary, salty travel snacks and pack citrus fruits, red peppers and broccoli instead, all of which are laden with vitamin C, and take a supplement if you need to. The products below will not only help boost your immune system, but can also combat fatigue, energy levels, mood and metabolism.
Pack antibacterial
A study conducted by Aston University found that bacteria and viruses can survive on some airplane surfaces for days, with tray tables carrying up to eight times more bacteria than the average toilet seat. Seat pockets are another germ hotspot, as they store everything from used tissues to snacks, making them breeding grounds for bacteria. The same applies to airplane toilets, which are shared by dozens, sometimes hundreds, of passengers, making them high-risk areas for cross-contamination. Pack a hand sanitiser, too – look for one with at least 60 per cent alcohol to kill most pathogens that you’ll encounter when you’re travelling. The hand sanitiser below from Neal’s Yard is one of our all-time favourites – we adore the lemongrass scent, plus it doesn’t leave any of that sticky residue.
Get vaccinated
If it’s flu season, ensure you have an up-to-date flu vaccine before you travel. If your destination’s health authority recommends certain vaccinations for travellers, have them before your trip to give you the best chance of staying well.
Try an immunity potion
“My immunity tip is to try the amazing ‘Honion Pot’. For this, you cut the bottom of a white onion, scoop out the middle, pour honey into it and leave it overnight, and take a scoop of this elixir before you travel. Onions are full of quercetin, a flavonoid that has antioxidant properties to fight free radical attack. They also contain compounds that have antimicrobial effects and are really good for sinus congestion,” suggests Marie Reynolds, holistic wellness and skin expert.
Reduce or eliminate sugar
“Sugar decreases our immune function. It feeds the harmful bacteria in our gut and starves the beneficial bacteria. Roughly 70 per cent of our immune defences reside in our gut, and these are dependent on a healthy balance between the ‘good’ and ‘bad’ gut bacteria, and a bacterial imbalance really weakens our immune system, making it more vulnerable to infection. To avoid sugar, make sure to read ingredient labels carefully for hidden sugars - anything ending in “-ose” like dextrose, maltodextrose, mannose or isoglucose, indicates a sugar,” explains Dr Zia Stratos, integrative nutritionist, medical doctor, functional medicine practitioner, intuitive eating counsellor and head of the nutrition team at the Galen Clinic.
Protect against bites
“Pack and wear a mosquito repellent that contains at least 30 per cent DEET or 20 per cent picaridin, which are the most effective at keeping mosquitoes at bay,” says GP and dermatologist Dr Sonia Khorana,
Plan a plane workout
"When you wake up on a plane, try a roll down. It stimulates circulation, calms the nervous system, and improves spinal flexibility. Stand tall with your feet hip-width apart, arms relaxed at your sides. Inhale deeply, feeling your spine elongate. Exhale slowly as you tuck your chin to your chest and roll down vertebrae by vertebrae, letting your arms hang naturally. Then pause at the bottom, take a deep breath, and feel grounded, before slowly rolling back up, engaging your core, and stacking your spine until you’re standing tall again. Repeat 3–5 times to feel centred for the day,” says Olivia Rose, pilates expert.
Wrap up warm
“Keep your feet warm by wearing thick socks or slippers. The lower extremities are closest to the ground, and when your feet are cold, your body prioritises warming vital organs by restricting blood flow to the extremities. This can negatively affect circulation, oxygen flow, and nutrient distribution, weakening your immune system and hindering recovery,” explains Ada Ooi, founder of 001 London, TCM expert and integrative health practitioner.
Align with your circadian rhythm
"Jet lag and disrupted sleep patterns can weaken your body’s defences. Combat these effects by syncing your internal clock with your destination ahead of time. Expose yourself to natural daylight as soon as possible after arrival, especially during sunrise and sunset, to reset your circadian rhythm. If natural light isn’t available, try red light therapy panels, which mimic the benefits of sunlight and help regulate your body’s sleep-wake cycle. Lastly, avoid excessive screen time or use blue light-blocking glasses in the evening to prevent interference with melatonin production. Proper circadian alignment can reduce fatigue and keep your immune system running smoothly,” says Dr Enayat, GP and Founder of HUM2N longevity clinic in London.
Take your own snacks
"As cliché as it sounds, your immune system needs the right fuel to stay healthy. When flying, grab some nutritious snacks at the airport, so you’re not stuck with the usual airline options. Focus on fruit, veg, protein, and good fats – avocados, butter, and salmon are some of my personal favourites. This ensures your body can produce healthy white blood cells and other immune cells to fight off any bugs," says pharmacist and co-founder of Ingenious Collagen Pupinder Ghatora.
Go touch-free
Opt for online check-ins and e-tickets to minimise contact with shared surfaces like kiosks and more. Give anything you do use a wipe before you use it, like in-flight entertainment remotes.
Manage stress levels
“Stress is inevitable during travel, but chronic stress can suppress immunity, which you want to avoid. Incorporate calming activities like meditation or deep breathing exercises to control your stress. Mood-supporting supplements like Magnolia Rhodiola can be particularly helpful in the run-up to travel to keep your stress levels down, as well as provide convenient little calm patches that can aid in the on-the-spot regulation of stress levels. These are made with Chinese herbs and are applied to your wrists or temples,” Shabir Daya MRPharmS, co-founder of Victoria Health.
Plan a cold session
“Cryotherapy, which involves exposure to cold temperatures, can help reduce inflammation, improve circulation, and boost the immune system, making it easier to avoid sickness while on the go. Book sessions before and after you travel,” says Jamie Moore, director of fitness at SIRO One Za’abeel.