stay healthy on the go: essentials to minimize common travel conditions

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travel broadens your horizons and gives you new perspectives away from your everyday – but it can also expose you to health risks.

by karen hawthorne

published apr 09, 2024

last updated feb 20, 2025

10 minute read

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10 minute read

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reach for a broad-spectrum sunscreen every day to protect your body from harmful uva and uvb rays that can damage and age skin. getty images

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planning a vacation is exciting. travel broadens your horizons and gives you new perspectives away from your everyday – but it can also expose you to health risks. being prepared with the right essentials can go a long way to minimize the chances of falling ill during your journeys.

here’s a handy guide to common travel illnesses and the must-have items available on amazon to keep you healthy and resilient.

summary

upset stomach and diarrhea

motion sickness

respiratory infections

sunburn and heat-related illnesses

insect-borne diseases

jet lag

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upset stomach and diarrhea

as many as 70 per cent of travellers experience travellers’ diarrhea while on vacation, the most common travel-related condition. it can leave you bedridden for an entire day (while running to the bathroom) and symptoms can last up to a week. bacterial pathogens can easily spread, so making sure you stay protected is important.

bleu lavande antibacterial natural hand sanitizer spray

price: $22.50 for travel size four-pack

rating: 4.1 out of 5 stars (12 ratings)

keeping your hands clean, especially before eating, is critical for your health. it’s not always easy getting to a bathroom to wash your hands properly, so hand sanitizer that you carry with you is convenient and effective. some types aren’t appealing when it comes to smell or gooey consistency that can be messy to apply. they can also make your skin feel dry with repeated use.

this travel-size spray kills harmful bacteria and germs with an alcohol formula infused with pure lavender essential oil, so it smells good without added artificial fragrances. it also contains vitamin e and aloe leaf extract to nourish and moisturize your hands. the spray is made in canada with lavender from the company’s lavender fields in magog, que.

aquatabs water purification tablets

price: $14.29 for 50-pack pouch

rating: 4.5 out of 5 stars (298 ratings)

drinking water is the best way to stay hydrated in hotter temperatures and when you’re more active on vacation. water purification tablets are a staple for adventurers to purify water to make it safe for drinking, brushing your teeth, cooking and food prep like washing fruits and vegetables.

aquatabs is an internationally recognized brand of tablets tested in a wide range of water sources. the 50-pack pouch has individually sealed tablets in foil so they’re lightweight, simple to use and stable (no liquids to leak or glass to break). the effective ingredient dissolves to release chlorine into the water which doesn’t colour the water or leave chemical tastes. you add a tablet to 1l of water, wait 30 minutes and you’re good to gulp.

culturelle daily digestive health daily probiotic for men and women

price: $26.44 for 30 capsules

rating: 4.4 out of 5 stars (711 ratings)

there’s a lot of research to show how important your gut health is to your immunity and overall well-being. eating a diet with whole foods and fermented ones like plain yogurt or kimchi is recommended for good gut function. taking a probiotic supplement can be extra insurance to help you fight off infection and stomach upset when you’re travelling. and the one-a-day capsule from culturelle has 10 billion active cultures to boost the microbial diversity of your gut.

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motion sickness

the symptoms of motion sickness can range from the common nausea and vomiting to cold sweats, headache and drowsiness – all symptoms you don’t need on vacation. how does it happen? you get motion sickness when there are conflicts among your senses, so the movement you see is different from what your muscles feel and your inner ear senses, sending your brain mixed signals. you end up feeling dizzy and sick.

safeharbor motion sickness wristbands

price: $17 for four bands

rating: 4.1 out of 5 stars (855 ratings)

one popular item to help prevent the nausea and unpleasantness is motion sickness wristbands. they have a round button in a certain spot that stimulates an acupressure point on the wrist to relieve nausea and vomiting. these comfortable bands by safeharbor are easy-care and comfortable to wear.

chimes all natural orange ginger chews

price: $13.97 for 100 ml

rating: 4.8 out of 5 stars (193 ratings)

ginger is reputed for its anti-nausea properties and these candy chews have actual ginger and orange for a delicious treat to help calm your stomach. there are no additives or preservatives giving them an advantage over other candy choices.

gravel ginger chewable soft lozenges

price: $8.97 for 20 lozenges

rating: 4.7 out of 5 stars (4,324 ratings)

anti-nausea medication can be a vacation-saver. the go-to gravol has gravol ginger chewable lozenges that bring relief with organic ginger extract. these customer favourites are non-drowsy and made in canada without added artificial flavours, colours, preservatives, sugar or gluten.

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respiratory infections

the global pandemic heightened the awareness of how dangerous airborne infections can be. covid-19 spreads from an infected person through respiratory droplets and aerosols. but you can take precautions to protect yourself from contagion.

bimaso 4-ply disposable face masks

price: $34.95 for 40-pack

rating: 4.1 out of 5 stars (355 ratings)

wearing a well-constructed, well-fitting face mask can help prevent or reduce respiratory particles that you inhale. the masks are especially recommended in public indoor settings or in a crowded setting (like a train or airplane), particularly if you’re at risk of more severe disease or outcomes. these kn95 face masks are adjustable for comfort and offer 4-ply filtering protection.

webber naturals vitamin c stomach friendly 100 mg

price: $12.79 for 120 capsules

rating: 4.7 out of 5 stars (1,175 ratings)

vitamin c has been shown to stimulate the activity of white blood cells in your immune system to kill off unwanted pathogens. a one-a-day vitamin c supplement, buffered with calcium to help prevent stomach irritation, can help improve your immunity to infection. the value size from webber naturals is affordable and free of any additives or sweeteners, so you can depend on the goodness of vitamin c.

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sunburn and heat-related illnesses

according to the centers for disease control and prevention, your chances of getting heat stroke, heat exhaustion or sunburn during travel depend on a number of factors, including your destination, activities, level of hydration and age. generally, though, the more active you are in high temperatures, the more likely you’re at risk.

sun bum original spf 30 sunscreen spray

price: $21.56

rating: 4.5 out of 5 stars (209 ratings)

reach for a broad-spectrum sunscreen every day to protect your body from harmful uva and uvb rays that can damage and age skin. make the habit easy with a spray product from sun bum that has spf 30, vitamin e for moisturizing and reef-friendly ingredients so it’s kind to water life. use 15 minutes before sun exposure and reapply after 80 minutes of swimming or physical activity.

einskey sun hat for men and women

price: $21.99

rating: 4.4 out of 5 stars (31,088 ratings)

one of the most effective ways to protect yourself from the sun and heat is a wide brim hat that stays on. this unisex waterproof bucket hat by einskey is highly functional with a sweat-wicking band and mesh vents to keep you cool, and an adjustable chin strap to hold the hat securely in place on windy days on the lake or trail. it also has a waterproof wide brim that keeps your face and neck covered from the rays and the rain.

nuun sport electrolyte drink tablets

price: $38 for 40 servings

rating: 4.6 out of 5 stars (98 ratings)

when you’re super-active outdoors in your travels, upleveling your water intake with an electrolyte supplement can make a difference to your energy and recovery after the exertion. nuun sport tablets deliver the sodium, chloride and potassium that your body can lose with intense exercise. you pop a tablet in water that will fizz and taste good with natural berry flavour. while other sports drinks are heavy in sugar and calories, nuun sport is sweetened with stevia and keto-friendly with only 15 calories per serving and 2 g of sugar.

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insect-borne diseases

reported cases of lyme disease have grown from about 150 in 2009 to more than 2,000 in 2017, says health canada. the culprit is the growing emergence of blacklegged ticks, attributed to the longer hotter summers and more mild winters of the changing climate. if it’s left untreated, lyme disease spreads to the joints, heart and nervous system with debilitating effects. it’s critical to protect yourself from this and other insect-borne diseases.

off familycare insect and mosquito repellent

price: $10.98

rating: 4.6 out of 5 stars (787 ratings)

bug repellent is a must when you’re outdoors and a pump spray formula can be easily applied on your body and clothes. products that contain the active chemical deet are considered most effective (when they are used correctly), but some consumers are wary and prefer natural-based alternatives. the off familycare version has only five per cent deet instead of the typical 30 per cent, making it a gentler choice for everyone.

coghlan’s bug jacket

price: $27.61

rating: 4.4 out of 5 stars (863 ratings)

protective clothing that is designed for deep woods and rainforests may not look fashionable, but it works! this ultra-fine mesh jacket from coghlan includes a hood that covers your entire head with a zippered neck for easy access to your face. there’s lots of room for movement in the loose cut that also has an elasticized drawstring waist and cuffs, so bugs can’t get inside. plus, it’s ultra-lightweight so there’s no added bulk or weight to slow you down.

mosquito net, large outdoor four corners

price: $23.69

rating: 4.4 out of 5 stars (86 ratings)

a breezy, machine-washable mosquito net is multi-functional. this large hexagonal mesh design has a hanging kit with hanging loops and a small carrying bag for camping, picnicking or relaxing outside. it can accommodate a double bed or be used on decks or terraces so you’re well protected from mosquitoes, black flies and other insects.

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jet lag

if you’ve experienced jet lag, you know how rough it can be. the temporary sleep problem is the result of throwing a curveball at your body’s internal clock or circadian rhythm. it’s naturally synced to your original time zone, so the more time zones you cross when travelling, the higher your risk of jet lag’s daytime fatigue, inability to focus and stomach problems, according to the mayo clinic. what can you do?

blackout sleep eye mask for women men

price: $17.95

rating: 4.5 out of 5 stars (863 ratings)

the best strategy to get over jet lag is to stay awake until an early local bedtime. fresh air, daylight and exercise can help reset your body and help you stay awake until night. to get a solid sleep, try a blackout sleep eye mask with a 3d eye cup design for free eye movement and no pressure on your eyes or nose. this one has an adjustable buckle strap for custom fit, and the soft, breathable fabric is washable for lasting wear.

link dream ear plugs for sleeping noise reduction

price: $11.99

rating: 4 out of 5 stars (260 ratings)

reducing environment noise can help you sleep more soundly, especially when you’re fighting jet lag away from your home bedroom. these noise-cancelling ear plugs are made with comfortable silicone, and the washable pair comes with three plug sizes for appropriate fit and a storage case for travel.

honibe melatonin sleep support gummies

price: $15.99 for 70 gummies

rating: 4.4 out of 5 stars (260 ratings)

melatonin is a safe, drug-free ingredient that’s naturally occurring in your body. melatonin supplements are a terrific temporary sleep aid, and these made-in-canada honibe supplements are gummies made with canadian honey instead of refined sweeteners. so you can feel good about falling asleep faster with 2.5 mg of melatonin per gummy and natural strawberry flavour. honey also contains a mix of amino acids, vitamins, minerals and antioxidants for an added health boost.

tears naturale solution, 15ml

price: $10.98

rating: 4.6 out of 5 stars (300 ratings)

hydrating eye drops can soothe and clear your dry, tired eyes. tears naturale lubricating drops perform like your natural tears for gentle relief. the formula combines with existing tears in your eyes for more effective removal of redness, burning and itching. travel safe and prepared!

karen hawthorne

karen hawthorne worked for six years as a digital editor for the national post, contributing articles on health, business, culture and travel for affiliated newspapers across canada. she now writes from her home office in toronto and takes breaks to bounce with her son on the backyard trampoline and walk bingo, her bull terrier.

stay healthy on the go: essentials to minimize common travel conditions