Traveling for the Holidays? 5 Tips to Stay Healthy on the Go
Nov 02, 2025
Every year, millions of people in the United States hit the road for year-end travel, whether that means visiting friends and family for holiday celebrations or simply using their extra time off to get away and recharge before the new year begins.
Unfortunately, the stress of strain of travel can weaken your immune system. Combined with navigating crowds and exposure to germ-filled rest areas, airports, and other close quarters, it’s not surprising that many of those holiday plans include unexpected illness.
Our expert team at Minit Medical Urgent Care and Physical Therapy understands the positive and negative ways travel can affect your health and well-being. In this month’s blog, we offer some simple tips to help make your next trip enjoyable and illness-free.
Most people know air travel can be dehydrating, but your fluid intake can be disrupted by any type of travel. Since your immune system relies on hydration to stay in top form, it’s especially important to keep an eye on your fluid intake.
Carry a water bottle with you and make it a habit to sip throughout the day — don’t wait until you feel overly thirsty. Limit alcohol and caffeinated drinks, which can lead to dehydration and its side effects.
Spending hours seated in a car, train, or plane can lead to stiffness, muscle aches, and even circulation problems. Staying active reduces stiffness and discomfort while keeping your blood moving, especially in your legs and feet.
On long flights or train rides, stand up and walk the aisle. For road trips, plan to stop every couple of hours to stretch, walk around, or take a short walk. Movement helps boost energy, too, so you don’t feel so drained once you reach your destination.
Your hands touch a lot of surfaces during the course of an average day, and all those surfaces can be contaminated with germs that cause all sorts of illnesses.
Wash your hands frequently, and carry hand sanitizer with you for those moments when hot, soapy water isn’t available. Never eat without washing your hands first — not even a quick snack. And try not to rub your eyes with your hands to avoid spreading germs that can cause respiratory illnesses.
Long days exploring and late nights catching up with family and friends can leave you short on sleep. Since rest is when your body heals itself, reduced sleep can leave you more susceptible to colds, flu, and other illnesses.
Instead, prioritize sleep and try to keep a consistent bedtime, adjusting for time changes as needed. Consider carrying earplugs, headphones, or a sleep mask to help create a more restful environment wherever you may be. Working in short naps can be beneficial, too.
You can’t eliminate the risk of catching a cold or other infectious illness entirely. If, despite your best efforts, you still get sick, having some comfort items on hand can help.
Travel packs of tissues, allergy eye drops, nasal spray, and a general cold medicine can help you feel at least a little better while you travel. And while you can certainly buy these items during your trip, it’s better to already have them within easy reach.
Many people have chronic medical issues — like hypertension or high cholesterol — that require regular medications. But during the hubbub of travel and festivities, it’s easy to get off track.
Use a pill organizer to make sure you take medications as prescribed, and set alarms on your phone. Pack your medications in your carry-on just in case luggage gets misplaced, and bring extra medication beyond your planned return date. If you miss a dose, don’t just “double-up” on your next dose — call the office and ask first.
If you do start to feel unwell during your trip or when you get back home, don’t put off seeking the care you need to keep symptoms from getting worse. Our telemedicine team is always just a phone call away.
All you need for a virtual medical appointment is an internet connection and a quiet, private place to have your visit. Our team can diagnose problems, prescribe medications, and even schedule follow-up care when needed, all from the comfort of your home — or your hotel room.
Traveling can definitely increase the fun of your holiday plans, but it can also increase our risk of getting sick. These simple tips can help you stay healthy and comfortable during holiday travel or any time you hit the road.
If you do get sick, we’re here to help. To schedule a visit with our Minit Medical Urgent Care and Physical Therapy team, request an appointment online or over the phone at your nearest office in Kihei, Kahului, and Lahaina, Hawaii, today.