18 Sep 2025: Travel is often associated with excitement, adventure, and discovery. Yet for many, it also brings an unwelcome companion: illness. From food poisoning to jet lag and respiratory infections, falling sick on a trip can ruin the best-planned holidays. Health experts reveal that most travel-related illnesses stem from preventable mistakes and lifestyle habits that compromise immunity while on the move.
Why Travelers Get Sick
Doctors at AIIMS, New Delhi, note that the top reasons travelers get sick are dehydration, poor dietary choices, exposure to new microbes, and stress-induced immune suppression. When you combine long flights, unfamiliar food, and lack of sleep, your body becomes vulnerable.
- Dehydration on Flights: Airplane cabins have extremely low humidity, which causes dehydration and weakens the body’s natural defense systems.
- Eating Adventurously Without Precaution: Street food, raw vegetables, or undercooked meat in some destinations can expose travelers to bacteria and parasites.
- Sleep Disruption and Jet Lag: Crossing time zones disrupts circadian rhythms, lowering immunity and leaving travelers feeling fatigued.
- Close Contact in Crowded Spaces: Airports, buses, and tourist attractions are breeding grounds for respiratory viruses.
The Most Common Travel Illnesses
- Traveler’s Diarrhea – Usually caused by contaminated food or water.
- Respiratory Infections – From common colds to influenza, often contracted on planes or crowded destinations.
- Skin Allergies – Due to unfamiliar weather, polluted water, or insect bites.
- Digestive Problems – Overeating or irregular eating patterns leading to bloating and acidity.
Mistakes That Make Things Worse
- Skipping Hand Hygiene: Not washing hands before meals is one of the fastest ways to invite illness.
- Overindulging in Alcohol and Caffeine: Both dehydrate the body and disrupt sleep cycles.
- Carrying No First-Aid Kit: Many travelers don’t pack essential medicines for stomach upsets, headaches, or fever.
- Ignoring Local Health Advisories: Traveling to regions with endemic diseases without proper vaccines or medications increases risk.
Expert Advice: How to Stay Healthy on Trips
- Hydrate Consistently: Carry a reusable water bottle and avoid excessive alcohol or caffeine.
- Choose Food Wisely: Opt for freshly cooked, steaming hot meals and avoid raw salads in areas with questionable sanitation.
- Boost Immunity Before Travel: Eat a nutrient-rich diet, exercise regularly, and consider Vitamin C or zinc supplements.
- Maintain Sleep Hygiene: Adjust sleep schedules before traveling across time zones and use eye masks or earplugs for better rest.
- Carry a Travel Health Kit: Include rehydration salts, basic antibiotics (if prescribed), motion sickness tablets, antiseptic wipes, and insect repellent.
- Practice Good Hygiene: Wash hands frequently and use sanitizers when soap is unavailable.
City Perspective – New Delhi as a Travel Hub
New Delhi, one of India’s busiest international travel gateways, sees millions of domestic and foreign travelers each year. With its bustling markets, crowded streets, and street-food culture, it presents both delights and health risks for tourists. Local health authorities frequently advise visitors to drink bottled water, avoid raw street foods, and take precautions against mosquito bites, especially during monsoon season when dengue and malaria cases rise.
Hospitals in New Delhi also run “travel clinics” offering vaccines, preventive medications, and advice for outbound Indian travelers headed to regions with diseases like yellow fever or malaria.
Balancing Adventure and Health
Travel doesn’t have to mean sacrificing well-being. Experts emphasize that small changes in travel habits—such as cautious eating, regular hydration, and proper rest—can dramatically reduce the risk of falling ill. For adventure seekers and frequent fliers alike, good planning is the first step toward enjoying a trip without unwanted hospital visits.
As Dr. Rakesh Mehra, a Delhi-based travel medicine specialist, puts it: “Traveling should enrich your life, not disrupt it. Most illnesses can be avoided with simple preventive care. Healthy travelers make the happiest travelers.”
Summary
Most travel illnesses are preventable. Dehydration, poor food choices, and disrupted sleep are major causes. Experts recommend hydration, cautious eating, hygiene, and proper rest to stay healthy and enjoy trips stress-free.