Okay, you have done everything you can to not get sick abroad, you’ve even taken all the natural supplements and preventative measures you can, but let’s face it - you’re jetlagged, walking more than ever, experimenting with new foods, and overall being exposed to a new environment and all that comes with it.

Things can and occasionally do go wrong on any trip, so it’s best to be prepared in the event it does. Although all trips are different and may require special precautions (climate, destination, activities, length of trip, personal health needs), a well-prepared first-aid kit is crucial to have abroad, especially if you are backpacking or are an active traveler.

As a nurse I travel with an All-Purpose First Aid Kit , which covers a lot you will see below, plus items directed towards healthcare professionals like a sewing kit and CPR face mask. However, I prefer to customize and pick a few more items. Please remember these are general tips only. While they are written by a qualified nurse, this should not be considered as a replacement consultation with your travel health nurse or physician. Do not introduce any new medications or supplements without speaking to a qualified healthcare professional, especially if you are pregnant or have pre-existing conditions. discuss any changes, new practices, and individual health concerns based on your personal history with a qualified medical professional before your trip.

what to pack

Small Tweezers/Nail Clippers for splinters, ingrown nails, or general practical use. Small scissors are also very helpful but these usually won’t make it in a carry-on.

Bandages or Band-aids for minor cuts and injuries. Make sure there are a variety of sizes to keep yourself covered. Most pre-made first-aid kits will come with enough of these to cover a life-time of scrapes, so I remove and rearrange some of these to fit everything else.

Gauze to clean, apply pressure, stop bleeding, or dress any wounds. Opt for individually wrapped sterile squares to keep things simple and sterile.

Anti-Septic Wipes to make sure small scrapes or wounds do not get infected.

Surgical tape is an essential part of the kit that can be used for emergency situations when you need to secure gauze. For some reason I always find random uses for this too like patching up a mosquito net.

ACE Bandage for just in case emergencies like keeping dressings in place or a makeshift sling until you can get professional medical attention. You will only need one or two of these, again usually just for more serious scenarios.

Anti-Septic Cream like Neosporin for potential cuts/scrapes again to prevent infection.

Blister Bandages Those shoes you packed you thought were comfortable have now dug into multiple please in your feet? These can be real game changers especially when walking miles and miles traveling.

Digital Thermometer this can be the deciding factor in whether or not to seek further medical attention. In the medical world we consider a fever as an oral temperature of 100 F (37.8 C) or higher. (Mayo Clinic)

Medication for Pre-existing Conditions should be stocked in the first-aid kit. Again, be sure to meet with your primary care doctor before the trip to get all prescriptions and discuss further travel precautions and vaccinations.

Benadryl or another antihistamine with Diphenhydramine. You never know with new foods or environment if you will have an allergic reaction.

Pain Reliever like Tylenol, Advil, ibuprofen or whatever pain reliever works best for you.

Pepto-Bismol- for heartburn, upset stomach, nausea, diarrhea.

(Immodium/loperamide) for emergency moments of diarrhea. In most cases related to food bacteria, you unfortunately need to let it run it’s course to flush the bacteria out. However this is handy in times you need to get on a flight or bus. Make sure to drink plenty of fluids!

Dramamine for unexpected motion sickness on plane, boat, train.

Throat Lozenges for soothing the throat. I love Thayers and keep this handy pack next to me at all times on the plane when you are drone to drying out!

Bug Spray mosquitos can transmit a number of diseases including yellow fever, dengue fever, Japanese encephalitis, malaria, and chikungunya- on top of annoying itchy bites. Talk to your doctor about what precautions you may need depending where you are going.

Anti-histamine cream to decrease itching and swelling from bites. Go for benadryl gel, cortisone cream, or you can usually find a natural one at a health food store.

Sunscreen to avoid sunburn, heatstroke, heat exhaustion and dehydration.

Other Pro Tips

+Leave a list of any allergies, medical history, current medications, and prescriptions on you in case you need it or get questioned.

+Make a copy and screenshot your travelers insurance. Most have 24/7 services you can call to discuss symptoms with a healthcare professional to advise you on further action.

+Keep generic medication in it’s original packaging in case customs officials need to check it.

+I always keep an extra set of some items on me at all times like advil, sunscreen, blister band-aids, and benedryl- in the event you need anything while you’re about and about for the day.

Once your kit is packed, put it at the bottom of you bag and forget it’s there! You probably won’t have to touch most items in your first-aid kit (I hope you never have to touch any), but it’s best to be safe and prepared for yourself and your travel buddies. For more, check out the full recommended list of supplies from the CDC.

What do you pack in your first-aid kit? I am always looking for other tips to make travel smooter, especially in the health/safety department! Please comment below or share with me on social media. Here’s to happy, healthy and safe travels - Bon Voyage!

Sources

Center for Disease Control

Diemert, David (2006). Prevention and Self-Treatment of Traveler's Diarrhea. Clinical Microbiolgy Review. 19(3): 583–594. doi: 10.1128/CMR.00052-05.

Mayo Clinic

Whether you are traveling for a few days

or few months…

dealing with illness abroad can put a real damper on plans. Although I have stayed clear of any serious illness abroad, (somehow, knock on wood…), I have witnessed travelers deal with everything from broken bones to kidney infections, and even dengue fever. There’s also the glamorous traveler’s diarrhea, the most common travel-related illness which affects up to 69% of travelers (Vilkman, 2016). Take my word here, I have seen clinics and hospitals throughout Thailand, Vietnam and India. I promise you aren’t missing out by avoiding these.

I am definitely not here to scare you, chances are you will be totally fine but let’s face it- things can and occasionally do go wrong on any trip. It’s best to be prepared in case it does so take it from a nurse:above all we want to prevent illness from happening, but be prepared in case it does.

Please remember these are general tips only. While they are written by a qualified nurse, they are no replacement for a consultation with your travel health nurse or physician. Do not introduce any new medications or supplements without speaking to a qualified healthcare professional, especially if you are pregnant or have pre-existing conditions.

Although all trips are different and may require special precautions (climate, destination, personal health needs), you need to cover your health bases for any trip. To decrease your chances of dealing with any illness and have more peace of mind abroad, here is what you should be considering.

Before Your Leave

Two Months Before you Go

Schedule a visit with your primary care doctor for a travel focused appointment. CVS and Target Clinics can also provide a specialized travel visit and give most vaccinations if you do not have primary care. Cover vaccine bases, stock up on any home meds, and discuss standby meds such as antibiotics if you are prone to infections like UTIs/GI issues, or acyclovir for cold sores.
Prepare for this appointment but checking the CDC and WHO to make sure you are up-to-date on immunizations and any other precautions (i.e. malaria or mosquito-born virus precautions). Some vaccinations need to be timed apart and some take a few weeks to build up immunity, so get on the ball here!
Check with your insurance company about what will be covered abroad and how billing works. No matter what, I highly suggest getting additional traveler's insurance.
Start planning some extra cash into your budget specifically for unexpected illness/injury, just in case.

One Week Before You Go

Start prioritizing your health and get your body ready for a long flight. Start getting adequate sleep and drink plenty of fluids. Don’t save packing and planning details until the last minute, you don’t want to be a stress ball before the trip!
Stock up on your first-aid kit and any supplements you may want to bring.
Start taking any supplements you didn’t take before NOW to make sure your body reacts okay. Again, do not introduce any new medications or supplements without speaking to a qualified healthcare professional.

Night Before the Flight

Vacation starting? Time to celebrate! Before you open that bottle of wine, think ahead before hitting the bars. A hangover on a long flight is not only going to be a miserable way to start your trip, but it will further disrupt your sleep and lower your immune system.

On the Flight

Sanitize your space. Statistics on how often your tray table is wiped down are terrifying. Pack some anti-bacterial wipes are wipe down the tray and armrests.
I also like to bring along a nice hand sanitizer. I love this Dr. Bronners Natural Hand Sanitizer spray because it is gentle and has a soothing lavender scent that is relaxing for the plane.
HYDRATE. HYDRATE. HYDRATE. Low cabin humidity and high altitudes not only dry you out, cause fatigue, and increase jetlag, but can lower your resistance to germs.
Schedule sleep to get on your destination’s time zone, rink plenty of water, and check out other ways to prevent jet lag.
What’s cuter, compression socks or feet so swollen you can’t fit them in your sandals? Rock those sexy compression socks- they improve circulation and decrease swelling during a long flight. Of course get mine from Figs!

You Made it! Things to Consider Now:

Wash Your Hands. Whenever you can. I don’t need to elaborate here, just do it.

Be Smart About What You Eat

E. coli, Shigella, Salmonella, Giardia…mmm no thanks. Undercooked meat and fish are the culprits here so avoid them if you can, unless from a reputable source.
If water is of questionable quality where you are going, avoid fresh fruits and vegetables. I have seen a few people get really sick this way. It’s not the foods themselves, but the unsanitary water they were washed with. Instead go for cooked vegetables and fruit in peels like bananas, oranges, and avocados.
I’m not going to say I haven’t had some questionable street food in my day and have been totally fine. You can find some of the most authentic and tasty options in the streets, just proceed with caution. Look for general hygiene practices among the cooks and where the raw food is stored. Go with your gut - you are the only true judge of your stomach’s tolerance.

Be Smart About What You Drink

Try to drink only bottled water, canned, or sparkling options. Even if the locals drink the tap, as a foreigner you may not have the right gut bacteria to protect you. BYOWB (bring your own water bottle) or consider a bottle with a built-in filter to prevent water bottle waste.
Fill that bottle or grab an extra one or two in the airport before venturing out- just in case your destination doesn’t have bottled water readily available.
Be conscious not just of drinking water, but also the water you shower and brush your teeth with. Try not to ingest too much water and brush teeth with sanitary, bottled water if your destination’s water is unsanitary.
Take caution of drinks that have ice cubes in them- remember these can be unsanitary as well.
Hot coffee and tea should be fine because boiling kills off the bacteria you are worried about, but make sure that tea is hot and not lukewarm.

Consider your Caffeine:

Do you rely on your venti Starbucks once or twice a day? Your religious caffeine may not be as readily available abroad. To avoid a caffeine withdrawal headache, grab some to-go packs you can add to hot water. These may also be helpful to fight that jetlag.

Stay Active

No, you don’t need to go find a gym where you are going, but opt for walking, biking, hiking and trekking when possible! Staying active strengthens your immune system to help fight any potential infections, especially when your normal routine is changed, it’s even more vital.

Prepare for Quality Sleep

Sleep conditions may not always be as expected, so be prepared. Bring layers of clothes you may need depending on temperature. Look ahead to make sure your accommodations have A/C, fans, or heat.

Bring a sleep mask and ear plugs. You may not know what prepare for- in a big city you may need to sleep through ambulances and partying all night. In rural areas you may have constant noise of animals outside.

Scare Away Bugs

Oh mosquitos. Besides the annoying and itchy bites, these guys can transmit a number of diseases including yellow fever, dengue fever, Japanese encephalitis, malaria, and chikungunya. Use preventative measures like wearing long layers, using mosquito spray, sleeping under a mosquito net, and taking malaria pills if necessary and advised by your doctor in your area of travel.

Beat the Sun

Besides sunburn, not handling the sun can lead to heatstroke, heat exhaustion or dehydration. Put on the SPF, cover up, and stay hydrated.

Remember that these are general health tips only. While they are written by a qualified nurse, they are no replacement for a consultation with your travel health nurse or physician. Be sure to discuss individual health concerns based on your personal history with a qualified medical professional before your trip.

For more information visit the World Health Organization and Center for Disease Control travel page.

What are your tips and tricks. to prevent illness abroad? I would love to hear! Leave a comment below or find me on social media.

XO,

Jac

Sources:

Center for Disease Control

Krzysztof Korzeniewski (2017). Travel Health Prevention. International Maritime Health, 68(4), 238-244. doi: 10.5603/IMH.2017.0042

Vilkman, Katri (2016) Travelers’ health problems and behavior: prospective study with post-travel follow-up, BMC Infectious DiseasesBMC, (16)328.doi.org/10.1186/s12879-016-1682-0

World Health Organization