As families in North Texas gear up for spring and summer vacations, staying healthy while traveling is a top priority. Nothing can tank a great vacation like a nasty cold. The good news is there are plenty of practical steps you can take to minimize your risk of catching a cold or other illnesses during your trip. From boosting your immune system to practicing good hygiene, here’s how you can keep yourself and your loved ones healthy on the go.

Strengthen Your Immune System

A strong immune system is your first line of defense against illnesses. Here’s how to prepare before and during your trip:

• Stay Hydrated: Dehydration weakens your body’s defenses. Drink plenty of water, especially during flights where cabin air is dry. Coconut water is a great option for added electrolytes.
• Eat Immune-Boosting Foods: Incorporate fruits, vegetables, nuts, and whole grains into your diet. Foods rich in vitamin C (like oranges) and zinc (like nuts) can help support your immune system.
• Get Enough Sleep: Sleep deprivation can compromise immunity. Aim for 7–9 hours of sleep per night, even while traveling.
• Exercise Regularly: Activities like walking or yoga can reduce stress and improve circulation, which supports immune health.

Practice Good Hygiene

Germs are everywhere when you travel—airports, planes, rest stops—but you can take steps to avoid them.

Regular handwashing is one of the most effective ways to prevent the spread of respiratory infections. Use soap and water, scrubbing for at least 20 seconds, especially before eating or touching your face. When soap isn't available, an alcohol-based hand sanitizer serves as a good alternative, just ensure it has at least 60% alcohol in it.

It’s not enough to keep your hands clean; also clean the surfaces you know you’re regularly going to be touching, such as the steering wheel, airplane tray tables, armrests, car stereo nobs, etc. with an antibacterial wipe. Additionally, avoid touching your face. Viruses often enter the body through the eyes, nose, or mouth after touching contaminated surfaces.

Be Mindful of What You Eat and Drink

Unfortunately, foodborne illnesses are common while traveling but avoidable with some precautions:

• Stick to Bottled Water: In some destinations, tap water may not be safe to drink. Use bottled water for drinking and even brushing your teeth if needed.
• Choose Freshly Cooked Foods: Avoid raw or undercooked meals, especially in unfamiliar places.
• Pack Healthy Snacks: Bring non-perishable items like nuts or granola bars to avoid unhealthy airport or roadside options, or to tide you over in a pinch.

Stay Updated on Vaccinations

Depending on your destination, certain vaccinations may be recommended or required:

• Routine Vaccinations: Many illnesses thrive during peak travel times. Ensure you're up-to-date on standard immunizations, such as measles, mumps, rubella (MMR), and the flu.
• Destination-Specific Vaccinations: Some regions pose risks for diseases like yellow fever, typhoid, or hepatitis A. Consult the Centers for Disease Control and Prevention’s (CDC) travel health notices to determine necessary vaccines for your destination.
• Timing Matters: Vaccines need time to help build your body’s immunity. The U.S. Department of Health and Human Services suggests scheduling vaccinations at least 4 to 6 weeks before departure to allow your body adequate time to develop immunity.

Consider Wearing a Mask in Crowded Settings

In densely populated areas, especially during peak travel times, wearing a mask can reduce your exposure to airborne viruses, including those causing the common cold.

Manage Stress Levels

Chronic stress can weaken your immune system. Incorporate relaxation techniques, such as deep breathing or meditation, into your routine to help maintain a robust immune response.

Prepare a Travel Health Kit

A well-stocked health kit can make all the difference if you start feeling under the weather:

• Include essentials like ibuprofen or acetaminophen, allergy medication, hand sanitizer, antibacterial wipes, and a refillable water bottle.
• Don’t forget sunscreen and insect repellent if you’re outdoors!

Know When to Rest

Even with the best precautions, sometimes illness happens. If you feel symptoms coming on:

• Rest as much as possible.
• Stay hydrated and eat nourishing foods.
• Monitor for signs of serious illness like fever or chills and seek medical care if needed.

By following these tips, you can enjoy your vacation without worrying about catching a cold—or worse—along the way. Safe travels!