How To Avoid Travel Sickness

Modified Feb. 11th, 2026

The holiday season is nearly synonymous with traveling, but all of this traveling could come at a cost.

Whether you’re headed to your favorite vacation spot, or you’re planning a trip home to visit family for the holidays, flying can be a quick and efficient way to travel. Unfortunately, planes are also a hot spot for picking up illnesses like the flu and other viruses. Planes involve very close contact with large groups of people, and the restrictive environment severely limits your ability to move. Nothing prevents sick people from flying, which makes it very likely that others will be infected by contagious illnesses brought onto a flight, particularly those caused by viruses.

For example, a recent flight from Saudi Arabia to New York City included 10 passengers who suddenly fell ill on board and later tested positive for influenza. How they became infected and who else they may have infected is still unknown.

If you’re already feeling under the weather, with a sore throat, strep throat symptoms or something else, just walk right in at CareSpot center near you. No appointment needed! Most of our clinics are open 8 a.m. to 8 p.m. every day, and we will be open during the holidays.

Are you More Likely to Get Sick When You Fly?

Coming in close contact with unfamiliar groups of people always increases the risk of illness. Flying involves airports, planes, public restrooms, and sometimes public ground transportation — and all of these environments present ample opportunities for flu exposure.

Various surfaces on planes have been tested extensively for viral bacteria. Not surprisingly, a variety of germs, viruses and bacteria have been found in many places. With at least 200 virus strains lurking around, some are so virulent that they can still be infectious for as long as 18 hours outside the human body. Flu viruses have a lifespan of up to eight hours after they’ve been released from their host, while E. coli and MRSA can be found thriving on plane surfaces for more than one week.

Why is the Flu Lurking on Planes?

There are some surfaces that tend to hold more than their fair share of illness-causing germs.

The most likely places to find the flu and other viruses include:

• Seats
• Tray tables
• Seat belt buckles

Other Places to Find Viruses on Airplanes

The overhead air vents, as well as the toilet flush buttons, are common hideouts for viruses. Another often-overlooked factor is that people from many different parts of the world could be on your flight, exposing you to virus strains your body has not encountered in the past.

A plane’s ventilation system is commonly thought to contribute to the spread of germs, but this is actually a myth. The Federal Aviation Administration (FAA) conducted a report that found high-altitude fresh air to be nearly free of germs! HEPA filters used on aircrafts are also effective at removing fungi, bacteria, dust, and viruses.

While parked at the gate, however, the aircraft’s own ventilation system is not typically used to circulate the air. Instead, auxiliary power units — which can increase the spread of germs throughout the cabin — are used.

How to Avoid the Fly & Other Viruses on Airplanes

While it’s difficult to completely avoid viral illnesses, there are several steps you can take to reduce your risk of catching them. Safe travel and avoiding sickness boils down to one primary rule:

Wash your hands with soap and water, or use anti-bacterial gel frequently.

Use anti-bacterial wipes to clean the surfaces at your seat. If possible, wait until most passengers on the plane have boarded before you take your seat, and try to get a window seat to avoid unnecessary contact with passengers walking by.

The best way to avoid the flu is to get your annual flu shot. Visit your local CareSpot Urgent Care and get your flu shot today.

Sleep tips if you’re traveling across time zones

Sleep is an integral part of maintaining health and wellness — not to mention when you’re tired, your body will think it’s hungry, causing you to eat when you don’t need to do so.

But maintaining healthy sleep habits when traveling across time zones is a daunting task. If you’re traveling from west to east (or internationally), try to get some sleep on the plane ride. You can do this by using a natural sleep aid, such as melatonin.

If, however, you’re traveling east to west, you might be tempted to stay up as late as the folks who live there. But keep in mind, 9 p.m. in Seattle is midnight in Boston. As much as you want to stay up with your friends and family on the west, fight the urge. They’ll understand.

Don’t alter your diet radically

Part of the excitement of traveling is getting to indulge in local cuisine. Even if you’re traveling within the same country, different regions are known for their unique food and drink.

However, if you go all-in with the locals’ diet, you may discover that your stomach isn’t up to the challenge.

Maintaining balance is key. Consider trying out new foods for one meal each day, and sticking to your typical fare for the rest of the day.

Drink lots of (clean) water

Your body relies on water to do just about everything. The positive influence of water is even more apparent when your body is rundown, tired, or exposed to unfamiliar germs (all things that occur when you travel).

Dehydration not only makes you more susceptible to infections, but it also makes it harder for your body to recover if it does become infected.

The solution is simple: drink plenty of water. Keep in mind, alcohol and coffee do not count as “water.” While the water found in coffee is a net positive, you’re still better off going straight to the source.

The source, in most cases, is bottled or treated water. Sure, most tap water is safe to drink; however, your stomach might not be able to handle the bacteria specific to the tap water where you’re traveling. Play it safe and drink only from treated sources (and wash your fruits and vegetables with that same, clean, water).

Get unique with exercises

Some people make it a point to exercise while traveling during the holidays. Either they go for a hike, ski, or take part in some other activity.

Others, however, leave their running shoes at home and look forward to a few days of rest and relaxation. If you fall under that latter category, you might be putting yourself at risk of a cold or some other infection.

Exercise helps the body’s immune system ward off infections. But if you’re not interested in taking a 3-mile jog after polishing off that piece of pie, no worries. You can sneak some exercise into your day by walking as often as you can.

For example, if you go to a store, park your car farther away than you might normally do. Those extra steps can help.

Are you visiting a region that’s terribly cold during the holidays? Take a trip to the mall. You can combine walking and shopping all into one trip!

You can stay healthy this holiday season, no matter where in the world you travel.

There’s no denying that traveling does a number to one’s physical and mental well-being. Change in climate. New foods. Exhausting schedules. It’s easy to see why most holiday travelers return home feeling rundown or sick.

By following these four tips above, you can improve the chances that your holiday getaway will leave you feeling better off than before you hit the road.