By the Travel Gear Content Team. Updated 27 October 2026. General information only, not medical advice. Speak to your doctor or a travel medicine clinic about your own health needs.
Quick answer: Keep trips comfortable with simple habits: move regularly, stay hydrated, wash your hands, protect your sleep and use mosquito protection in risk areas. For health conditions, medication or vaccinations, see a doctor or travel clinic before you go.
Stay Healthy When Travelling
Travel can take a toll on your body. This guide covers the essentials and links to deeper guides.
Jet Lag
- Eat and drink lightly, but often.
- Shift to your destination's sleep and wake times as soon as you can.
- Get daylight during local daytime.
- If you're considering jet lag products, speak to a doctor or pharmacist first. See our sleep travel aids.
See our guides on dietary changes to beat jetlag, natural remedies for jetlag and jetlag tablet ingredients.
Ear Pain
- Equalise pressure gently during take-off and landing (swallow, yawn).
- Some travellers use pressure-reducing earplugs. See our Earplanes earplugs.
- Stay hydrated, and see a doctor if you need to fly with severe congestion.
Travel Sickness
- Some people find ginger helps, and keeping the horizon in view can help.
- Avoid reading in moving vehicles and increase fresh airflow.
- Some travellers use acupressure wrist bands or homeopathic travel products. Read the label and ask a health professional if you're unsure.
Leg Comfort and DVT
- Move often: ankle rolls, toe wiggles, stand and stretch regularly.
- Change position and avoid tight clothing.
- Compression socks are designed to support circulation on long flights.
Read more in our DVT guide, and speak to your doctor if you have risk factors.
In-Flight Comfort
- Pick a pillow that suits your sleep style.
- Memory foam is more supportive, and inflatable packs smaller.
- Browse our travel pillows.
Clean Food and Drink
- In places where tap water isn't safe, use boiled, bottled or treated water, including for brushing teeth.
- Choose freshly cooked food.
- Carry a small travel first aid kit, and check any medicine restrictions at your destination.
Clean Hands
- Keep hand sanitiser handy.
- Wash with soap before eating and after public transport.
Sleep
- Protect your sleep window and don't overschedule.
- Bring a travel pillow, a sleep mask and earplugs.
Mosquito Prevention
- Use repellents and headnets where needed, and sleep under a net if advised.
- Browse our mosquito protection range.
- See a doctor promptly if you feel unwell after bites in risk areas.
- For destination health advice, check Smartraveller and see a travel clinic before you go.
Final Thoughts
Small habits add up: move, hydrate, wash your hands and get proper rest. Pair them with the right travel accessories.
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