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In this article, we share some tips on how to avoid getting sick while travelling: Research your destination Visit the websites of the CDC (Centers for Disease Control and Prevention) and the World Health Organization. These sites provide information on the current health situation in different countries. They also offer advice on how to stay healthy while travelling. Consult a doctor Many healthcare systems have clinics with experienced staff who offer pre-travel advice. These clinics can give you recommendations tailored to your destination and prescribe medications you may need during your trip. If your insurance company does not recommend going to the travel clinics mentioned above, you can see your own doctor. Get vaccinated Many vaccinations need to be given months before your trip. Some health and medical measures, such as those related to malaria, must be taken before, during and after the trip. You should get an international health certificate from your doctor showing that your vaccinations are fully up to date. Carry essential hygiene items and first aid supplies. Check and restock your first aid kit: Make a list of the items you need. Replace anything that has been used up or has expired. Make a copy of your vaccination records and prescriptions. When you visit the travel clinic doctor, make sure your first aid kit contains enough medication. If you don't have a first aid kit, put one together or buy one from a suitable supplier. Feminine hygiene products: These products can be somewhat hard to find abroad, so plan ahead and bring everything you will need until the end of your trip. Hand sanitizer: Hot water and soap are the best option, but where they are not available, hand sanitizer is a good substitute. Learn first aid: Another important point to consider, especially if you are travelling somewhere far from facilities, is to take an emergency medical training course. Minimizing jet lag (Insomnia and discomfort caused by long flights or by time changes between different regions) When you travel to different regions, the time difference between your origin and your destination disrupts your body's biological clock, which in turn weakens your immune system. Flying makes this unavoidable, and you cannot prevent the problem completely, but there are steps you can take to reduce jet lag: Adjust your sleep schedule to your destination's bedtime. When you arrive, even if you are very tired, don't go to bed before sunset. By gradually adjusting your sleeping and waking hours, you can adapt to the new conditions more easily. Set aside a rest day at the beginning and end of your trip. At the start and end of a holiday or trip, it is best to allow one day to recover from jet lag. Also plan lighter activities for the first days of your trip. Practise good sleep habits. These are the same tips you have probably heard many times, or followed, at home: put away electronic devices such as your mobile phone before bed, avoid caffeine, and so on. Follow the advice for sleeping better, and bring along anything you need at home to sleep well. Sleeping well while travelling will boost your immune system. Take care during the flight Being in a cramped, crowded space with all kinds of people requires proper ventilation. Other protective measures during the flight are somewhat more limited, but you can keep the following in mind: Drink plenty of fluids. The aircraft cabin has low humidity, so you need to drink enough fluids to keep your nasal lining and mouth from drying out. When these two areas stay moist, foreign particles trying to enter the body through the mouth and nose are more likely to be trapped. Wash your hands often. If that isn't possible, use hand sanitizer. Book a window seat. This will help you avoid sitting next to a fellow passenger who may be ill. Drink only safe, potable water Along with drinking plenty of fluids, make sure the water you drink is safe. Here are a few tips for preventing illnesses caused by contaminated water: If you are not sure the water is safe, be very careful. Drink bottled mineral water or water that you have disinfected (for example, by boiling it). In areas where the water may be contaminated, avoid ice; freezing water does not kill the pathogens in it. For ice, you need to be sure the water was disinfected beforehand. Avoid food that has been washed with unsafe water or grown in soil irrigated with non-potable water. Eating such food may introduce bacteria or parasites into your body. Be sure that any uncooked vegetables are safe, and be careful with fruit that cannot be peeled completely. Rinse your mouth or brush your teeth with safe, treated water. Avoid swimming in water that may be contaminated. Eat safe food Trying local dishes is a big part of any trip, but don't overdo it. Along with sampling the local food, keep the following tips and risks in mind: Be careful when choosing street food. Pay attention to how the vendor prepares the food. Avoid food that has been sitting in a display case all day. Reheating food does not necessarily kill all the bacteria that have settled on it during the day. If you are not sure a place has a refrigerator, do not eat dairy products or dishes made with dairy. This is especially important in tropical regions. If you are travelling with a child, bring some food from home. This way, their digestive system is at less risk. Use insect repellent Mosquitoes and other insects can carry a variety of diseases, such as malaria, yellow fever, Zika, West Nile virus, sleeping sickness and more. Ticks can also carry diseases such as Lyme disease. A little research will tell you which insects are found at your destination. Protect yourself from sunburn In some environments the intensity of ultraviolet (UV) radiation is high, as it is in sunlight reflected off snow or water. The best precautions are to use sunscreen and to cover your body with suitable clothing. For extra protection, wear shoes Walking barefoot on a holiday or trip is appealing, but your feet may get hurt. When you do, there is a risk of cutting your feet on sharp objects, insect bites and so on. In addition, feet that are not used to a lot of sun exposure can get severely sunburned. Although following the tips below will not necessarily prevent illness, you should keep them in mind before you travel: Have health insurance Contact your insurance company and find out what coverage you have in other countries. Many travel insurance companies also offer health insurance. Find out about medical coverage in other regions Make sure your destination country has adequate medical facilities, and find out how far they are from where you are staying. If the distance is very great, you may face heavy costs. So if you plan to travel to a region like this, make sure your insurance company will cover the expenses.