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Keeping Healthy When Travelling

Traveller drinking water and eating healthy food at an airport, showing strategies for staying healthy during long-haul travel.

Last updated: May 2026

Stay Healthy When Travelling: Handy Tips & TravelGear Picks

Travelling can take a toll on your body. Keep it simple: prepare for jet lag, protect your ears and stomach, keep blood flowing, breathe cleaner air, and prioritise sleep and hygiene. This guide covers the essentials — and links to deeper dives where you need them.

Jet Lag

  • Eat and drink lightly, but often.
  • Shift to your destination's sleep/wake times as soon as you can.
  • Get daylight on your skin and eyes during local daytime.
  • Consider jetlag tablets and supplements if they work for you.

For a deeper look at beating jetlag through food, read our guide on dietary changes to beat jetlag. If you prefer natural remedies, see our natural remedies for jetlag guide. And if you're considering supplements, our guide to jetlag tablet ingredients explains what actually works.

Ear Pain

  • Equalise pressure gently during take-off/landing (swallow, yawn).
  • Use EarPlanes to slow pressure changes.
  • Stay hydrated; avoid flying with severe congestion when possible.

Travel Sickness

  • Try ginger (tea, chews) and keep the horizon in view.
  • Avoid reading in moving vehicles; increase fresh airflow.
  • Use acupressure wrist bands or homeopathic travel tablets.

DVT & Leg Comfort

  • Move often: ankle rolls, toe wiggles, stand and stretch regularly.
  • Keep knees and hips changing position; avoid tight clothing.
  • Compression socks can support circulation on long-haul flights.

Inflight Comfort

  • Pick a pillow that suits your sleep style (side/chin/back support).
  • Memory foam = more support; inflatable = packs smaller.
  • Browse our full travel pillow range for long-haul comfort.

Clean Air & Germs

  • Use a personal air vent filter to reduce direct airflow contaminants.
  • Consider nasal screens to improve what you breathe in.
  • On arrival, air out your room before sleeping when possible.

Clean Food & Drink

  • Prefer boiled, bottled, or sterilised water (even for tooth-brushing).
  • Avoid lukewarm or obviously old food; choose freshly cooked.
  • Carry a small travel first aid kit; check any medicine restrictions at destination.

Clean Hands

  • Keep hand sanitiser handy and use it often.
  • Wash for ~10 seconds with soap before eating and after public transport.
  • Disinfect high-touch surfaces (switches, remotes) in hotel rooms.

Sleep

  • Protect your sleep window; don't overschedule.
  • Bring your own travel pillow and a sleeping eye mask and earplugs.
  • Block light and noise for better in-flight rest.

Mosquito Prevention

  • Use personal repellents (wristbands, skin repellent) and headnets where needed.
  • Sleep with nets or use repellent plugs/candles where appropriate.
  • Browse our mosquito protection range for Aussie-approved options.
  • Seek medical advice promptly if you feel unwell after bites in risk areas.

Final Thoughts

Small habits add up: move, hydrate, clean hands, fresh air, and proper rest. Pair smart choices with the right travel accessories and enjoy the journey.

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