Anna Medhealth on the road: a guide to feeling well while you travel

An independent guide to staying well while traveling. It does not replace a consultation with a doctor, does not diagnose or prescribe treatment, and is not affiliated with the previous website on this domain. In a life-threatening emergency, call 112 (or your local emergency number).

Prevention

Prevention

For most people, a long flight isn't dangerous in itself, but many hours in a cramped seat, dry air and a disrupted schedule do take a toll. Below is a calm plan that helps you arrive without unnecessary fatigue. It doesn't replace your doctor's advice, especially if you have a chronic condition.

On a plane you can't control the schedule, but you can easily control the small things: get up, have a drink, loosen your belt and give your eyes a rest.

— Editor's note

What you'll need

  • Time for a doctor's visit several weeks before the trip
  • Enough of your regular medicines to last the whole trip, plus extra — in your carry-on
  • Paperwork about any chronic conditions and prescriptions, if you have them
  • Comfortable, loose clothing and shoes that are easy to take off and put on
  • A water bottle you can refill after security
  • A warm layer: a sweater or scarf in case the cabin gets chilly

  1. Talk to your doctor

    Tell them how long the flight is, where you're going and how many time zones you'll cross. Your doctor can tell you whether you need vaccinations, what to put in your first-aid kit and whether you need any special precautions during the flight.

    Hypothetical example: at the appointment, someone mentions a recent operation, and the doctor suggests discussing when it would be best to fly.

  2. Pack your carry-on wisely

    Keep your regular medicines, medical paperwork and first-aid kit with you rather than in checked baggage: a suitcase can be delayed. Add some wet wipes and hand sanitizer.

    Hypothetical example: the luggage arrives a day late, but everything needed for health is in the backpack under the seat.

  3. Dress for the journey

    Loose clothing doesn't squeeze your stomach or legs, and soft shoes won't pinch if your feet swell a little. Layers help you adjust to a cool cabin and to the heat when you arrive.

    Hypothetical example: the cabin is cool, and a light sweater from the backpack turns out to be handier than a blanket.

  4. Sip water regularly

    Cabin air is dry, and thirst can creep up on you. Drink a little at a time but often, and go easy on strong coffee and alcohol during the flight: they make it harder to sleep and make you thirstier.

    Hypothetical example: the bottle goes in the seat-back pocket, where it stays in sight as a reminder.

  5. Keep moving

    While the seat belt sign is on, flex and point your feet, roll your ankles, and tense and relax your leg muscles. When you're allowed to get up, walk down the aisle and stretch.

    Hypothetical example: a passenger picks an aisle seat so they can get up to stretch without disturbing their neighbors.

  6. Match your sleep to your destination

    If it's night there now, try to sleep: an eye mask and earplugs help block out light and noise. If it's daytime, it's better not to sleep for long.

    Hypothetical example: a traveler sets their watch to local time while still on the plane and uses it to decide when to rest.

  7. Give yourself a soft landing

    Don't fill the first hours after arrival with important tasks. Get out into daylight, take a walk, eat on local time and go to bed in the evening rather than right after you check in.

    Hypothetical example: a meeting is set not for the day of arrival but for the next morning.

Common mistakes

  • Putting off the doctor's visit until the last few days before the trip
  • Packing your regular medicines in checked baggage
  • Sitting still for the entire flight so as not to bother your neighbors
  • Drinking too little water because you don't want to get up
  • Flying in tight clothes and uncomfortable shoes
  • Scheduling important things right after landing

If that doesn't work

  • If you feel awkward getting up often, do foot and leg exercises right in your seat
  • If you can't sleep on the plane, just rest with your eyes closed and stay off the screen
  • If you don't have an aisle seat, ask your neighbors to let you out at least a couple of times during the flight
  • If you have a connection, use the time at the airport to walk around and drink some water

Check yourself

  • Your doctor knows about the trip and has answered your questions
  • Your regular medicines and paperwork are in your carry-on
  • Your clothes are loose, and you have a warm layer
  • During the flight you drink water and get up to stretch every hour or two
  • Your sleep is adjusted to the time at your destination
  • The first hours after arrival are free of important plans
  • Topics

    Motion sickness, time-zone changes, heat, cold, altitude and long flights, grouped by topic. Plus our article catalogue.

  • Methods

    Simple non-medication habits for the road: moving, water, sleep and light, dressing for the weather, clean hands and care with food.

  • Questions

    What to ask your doctor before a trip, when you live with a chronic condition, or before traveling with kids or older relatives.

  • Glossary

    Travel health terms in plain English, from motion sickness and jet lag to travel medical insurance and vaccination.

Sources

  • WHO — travel health advice
  • Russian Ministry of Health — general health guidance

This guide summarizes general information about staying well while traveling as of the date it was prepared. Advice for travelers is updated from time to time, and what is right for you personally is something to decide together with your doctor.