Published 13 May 2025
Whether you’re headed locally or overseas for your next break, germs and illness can still make an unwelcome appearance, as can the elements.
Brush up on these tips to stay happy and healthy when you travel.
1. Healthy travel
When using planes, trains and shared spaces like accommodation, using common sense will be your first line of defence when it comes to keeping illness at bay.
- Carry hand sanitiser
- Pack antibacterial wipes for wiping down hand rests, tabletops or shared surfaces during travel or in your accommodation
- Avoid touching surfaces in public toilets
- Wash your hands thoroughly
- Be mindful of swimming pools and water parks and teach children not to swallow the water. Take a shower after your visit
- Carry and wear a mask if you’re feeling unwell and can’t distance from people.
2. Get up to date with vaccinations
Ensuring you’re up to date with the appropriate vaccines and boosters is a great way to minimise your risk while travelling.
- Check if an influenza shot is recommended
- Ensure you’re up to date with your COVID-19 boosters
- If you’re lucky enough to be headed overseas, speak with your health care provider at least 8 weeks prior to your trip to have a health check and plan any vaccinations, as some require multiple doses to be effective. Some countries may require proof of vaccination to enter or leave the country.
3. Be smart with food hygiene
When you’re having a good time, food hygiene isn’t usually front of mind. Especially if you’re not in your own kitchen or are spending long stretches in the car.
- Wash and sanitise hands, containers, and work surfaces before use
- Always wash food and vegetables before preparing
- If you’re taking a plate somewhere, prepare the day of the event instead of the day before to minimise bacteria growing time
- Food should not be left sitting out for more than two hours, or one hour on a hot day
- Ensure leftovers are reheated fully
- Pop freezer bricks in with snacks or lunch bags. Hotel mini-bar fridges often have a small freezer compartment you can re-chill the bricks for your return.
4. Look after your tummy
When we’re on holiday it’s easy to get caught up with celebrating and indulging. It’s fun to try yummy new foods but keep an eye on the amount of deep-fried or high-sugar foods you’re eating, especially if you’re on the move and not making your own food.
The same advice goes for alcohol consumption. You’ll feel better and fresher for your trip if you keep your alcoholic drinks aligned with drinking guidelines – no more than 10 standard drinks a week, and no more than 4 on any one day.
Making sure you’re still getting a good dose of fruit, veggies and water will do wonders for your gut health and your mood.
In Australia we’re lucky to have beautiful drinking water, but if you’re headed overseas, check the local guidance on tap water consumption.
5. Stay sun smart in the heat
Going somewhere warm? Lucky you, but remember nothing ruins a getaway like sunburn or heat-stroke. If you’re travelling interstate or overseas, different climates can affect you in unexpected ways.
- Always check the weather forecast and the UV rating. The free Sunsmart app can even send you an alert when the UV goes above 3 (and sun protection is recommended) wherever you are in the world
- Wear sunscreen daily and reapply a broad-spectrum SPF every 2 hours, or more if you’re in the water
- Cover up with a broad-brimmed hat, sunglasses and wear protective clothing
- Limit your sun exposure in the middle of the day. The UV is strongest between 10am and 4pm
- Keep hydrated! Don’t wait until you feel thirsty, help keep your body cool by drinking water frequently and limiting alcohol when you’re in the sun.
Read more tips for a smarter summer.
Other considerations
- Travel insurance – make sure you know what you are covered for where you are travelling
- Medications – have enough supply for your trip as well as any potential travel delays. Pack medicines in your carry-on luggage if flying. Have a doctor write a letter for any medication you will be travelling with, as customs may need to see this, and make a digital copy as back up.
6. Benefits for members
Eligible GMHBA extras members have access to benefits for flu and travel vaccinations, Cancer Council Australia UV products and prescription sunglasses. For more information on what benefits you can claim to help you enjoy and healthy and safe summer, view your fact sheet.
All GMHBA members have access to 20% off all sunglasses and non-Medicare rebatable services at GMHBA Eye Care practices.
