Travel Bugs & Holiday Hugs: Staying Healthy on the Road

Summary

Holiday travel is stressful enough without adding surprise stomach bugs or mid-flight fevers to the mix. In this episode of Infectious Dose, we get practical — not paranoid — about staying healthy on the road. From what to pack in your carry-on (hello, sanitizer and snacks) to navigating airport crowds, plane air, travel germs, kid meltdowns, and post-trip weird rashes, we’re covering it all with science, humor, and zero shame. Whether you’re traveling with toddlers, teenagers, or just your own over-packed immune system, this episode is your holiday health survival guide — minus the panic.

Listen here or scroll down to read full episode.

Full Episode

You’re at Gate B5, sweating in a sweater you can’t take off because your kid’s half-asleep on your lap and someone just dropped a Cinnabon behind your neck. Your boarding group is definitely already called, you haven’t peed in four hours, and your suitcase zipper just popped open like it gave up on life. A face mask falls out. Then a bottle of hand sanitizer. Then a tiny, crumpled packet of mystery crackers.

Behind you, someone coughs — and not the “I swallowed wrong” kind. The kind that makes your immune system sit up like, “oh no, not today.”

You are officially in the holiday travel zone, where the vibes are festive, the terminals are chaotic, and the germs are ambitious.

Don't panic. I'm here with your no-shame, science-backed survival guide to traveling healthy — without panic, paranoia, or turning into a one-person hazmat crew.

This is Travel Bugs and Holiday Hugs: Staying Healthy on the Road

Let’s do it.

Before we get tactical, zoom out with me for a second. Staying healthy during holiday travel isn’t only about germs. It’s about going into the trip prepared, taking care of your body when routines get chaotic, and listening to yourself once you get back. Smart travel, not anxious travel.

Before you leave, do a “future-you check.” If you’re traveling internationally or visiting older family members, take two minutes to look up whether there are any recommended vaccines or travel health advisories for where you’re going. A tiny bit of prep goes a long way. And please bring your medications with you in your carry-on. Checked bags can go on unsupervised side quests. They cannot be trusted with your thyroid meds or your asthma inhaler. And with that, let's plan health access on the go.

Future-You Toolkit: Health Access on the Go: If you’re heading out of state — or out of the country — give your future self a gift: spend five minutes checking your health coverage. Some plans have limited out-of-network access, and others now include telehealth or urgent care by video. That could be a lifesaver when you’re up at 2 a.m. Googling “rash shaped like Vermont.”

Bonus pro move: save the telehealth app or hotline number to your phone before you leave. Midnight fevers wait for no clinic hours.

And while you’re at it, screenshot your vaccine records or save a copy in your phone or travel wallet — especially if you’re traveling internationally or visiting someone vulnerable. Apps like the CDC’s TravWell or your own doctor’s patient portal can help with travel-specific advice and quick access to your health info.

This isn’t overkill — it’s just light, smart prep so you don’t end up making decisions based on panic or poor Wi-Fi.

And if you're going somewhere warm, don’t forget sun protection—even in winter. Sunburned, dehydrated, and jet-lagged is no one’s ideal vacation vibe.

On the Road Again

Once you're on the move, remember that staying healthy is a whole-body process. Wash hands, sure, but also drink water, actually sleep if you can, and do not assume your digestive system becomes bulletproof just because you crossed a state line.

Yeah, we need to go there: your intestines on vacation.

Stomach bugs are one of the most common travel-related health issues — especially if you’re heading somewhere with different food safety standards, unfamiliar microbes, or street food your gut interprets as betrayal.

Let’s be real: gas station jerky is a gamble; gas station egg salad is a threat. And listen — I say that as someone who once fed my kid a gas-station Lunchable in the mountains before a camping trip and then had to deal with the consequences. Nothing builds character like cleaning up surprise vomit in the woods and then hiking all the trash out because bears. Real-life Bear Grylls moment, but with more Capri Suns and existential regret.

So yeah — check expiration dates. Avoid packaging that’s bulging like it’s trying to escape. That’s not “extra freshness.” That’s bacterial gas production.

And when you're in a new place — especially internationally — food and water safety matter. New microbes, new environment. Ease into adventurous eating. Your gut has feelings too.

Now here’s the deal: Most travel diarrhea isn’t dangerous — just deeply inconvenient. It’s often your gut reacting to unfamiliar bacteria, food, or water. And while it’s tempting to reach for antibiotics the moment things go south... that’s not always the right move.

Not all stomach issues are caused by bacteria. Many are viral, or just your body adjusting to new food. And in those cases, antibiotics won’t help — and might actually make things worse. We’re talking disrupted gut microbiome, antibiotic resistance, or rebound symptoms that stick around longer than your trip.

So if you’re traveling to a higher-risk region, yes — talk to your doctor ahead of time. But don’t just ask if you should carry a backup antibiotic — ask them when not to use it.

Because sometimes the best medicine is hydration, time, and a bathroom within sprinting distance.

Smart Gut Game Plan

• Pack oral rehydration salts or electrolyte powders

• Avoid dehydration, which is the real danger

• Stick to foods that are freshly cooked and served hot

• Be cautious with tap water, ice cubes, and raw produce in certain regions

• Use clean utensils and clean hands — both yours and theirs

And if symptoms get serious — we’re talking fever, blood in your stool, signs of dehydration, or anything lasting more than 2–3 days — that’s when you check in with a provider. Pull up that telehealth app you saved earlier.

Not every bug needs a pill. Sometimes your gut just needs rest, water, and a solemn promise never to trust egg salad again.

Back Home

And here's the thing — sometimes the bug doesn’t hit on the trip. Sometimes you get home, unpack, finally sit down… and then your body files a complaint. Whether it's your gut still throwing a tantrum, a mystery rash, a stubborn cough, or just feeling totally wiped out — it's worth listening to what your body’s saying after the fact, too.

So let’s talk about what to watch for when you get home, and how to know when it’s just jet lag versus when it’s time to check in with a provider. Pay attention to your body. If you return with a fever, stomach issues that don't settle quickly, weird rashes, anything that makes you think “that wasn’t on my itinerary,” check in with a healthcare provider and mention you were traveling. Not panic, just information. No need to self-diagnose. Just “Hey, I traveled and now I feel like a Victorian character who keeps fainting. Thoughts?”

The goal isn’t to bubble-wrap yourself or sanitize the world. It’s to give your body a fighting chance to enjoy the trip and the people you love. Travel smart, sleep when you can, hydrate, wash your hands, pack your meds, and absolutely bring snacks. Science-adjacent life advice: snacks save lives and moods.

Now let's talk about planes trains and automobiles. Or just planes.

Airplanes: Flying Germ Tubes... or Not?

There’s this persistent idea that airplanes are basically germ saunas in the sky. But here’s the surprising thing: the cabin air itself is usually cleaner than people think. Modern planes use HEPA filters that remove around 99 percent of particles the size of viruses and bacteria, and the airflow is mostly vertical, not front-to-back.

However, and this is key, HEPA filters don’t help you if the person right next to you or directly behind you is coughing on you. Filters don’t stop droplets or aerosols in your immediate breathing space. Most transmission risk is within about one row around you.

So, it's not the whole plane’s air you need to worry about—it's your micro-environment. Think of it as your three-foot bubble. If someone in that bubble is sick, your risk goes up.

Practical ways to protect yourself without turning into the travel police:

• Use the overhead air vent pointed down toward your lap to help push air away from your face.

• If someone right next to you is clearly sick, wear a mask!! That is a reasonable choice and absolutely not weird!

• Sanitizer and a quick wipe-down of armrests and trays is enough—you don’t need to stage a hazmat scene.

• Use sanitizer before eating or touching your face

This is about thoughtful protection. You are not breathing everyone’s germs from Row 32 unless you're crawling around like a gremlin. Don’t do that.

Airports, on the other hand, might actually be the bigger germ playground.

Think about it: long lines where you're shoulder-to-shoulder with hundreds of people, security bins touched by every passenger who came before you, crowded restrooms, fast food counters, boarding gates, seats at charging stations, and those touch-screen kiosks that seem like they haven't been wiped since 2018.

So while airplane air is surprisingly well-filtered, airports are where you’re most likely to experience close contact, surface sharing, and what I lovingly call “uncontrolled coughing energy.”

A few low-stress moves that help in airports:

• Wash hands or sanitize after security—those bins have seen things

• Avoid rubbing your eyes or nose while waiting to board

• Grab a paper towel to open bathroom door handles after washing hands

• If you’re sitting in a crowded gate area, wear a mask! Not that you need to justify wearing a mask to anyone, ever, but that is a reasonable comfort move!!

• If someone is coughing right behind you in line, taking one polite step forward is self-care, not rudeness. If they take is as rude, they are giving themselves away for their inconsideration.

And let’s be honest—elbowing your way to stand at the boarding lane 20 minutes early is not going to get you on the plane faster, but it will ensure you experience maximum shared breathing space. Sit until your group is called. Your immune system thanks you.

The goal isn’t to move through airports like a bio-ninjoid warrior waging germ battle. The goal is: wash, sanitize, breathe, hydrate, move, and get to your gate without losing your peace.

Road Trips, Cruises, and the Barf Gremlin of Winter: Norovirus

If flu is the dramatic winter diva, norovirus is the sneaky barf goblin waiting in the wings. It spreads through hands, surfaces, food, and unfortunately sometimes Aunt Linda’s famous shrimp ring.

It’s the most common cause of travel-related stomach illness. And quick reminder: cruises don’t have more norovirus outbreaks because they're dirty. They have more reporting. If every grocery store had to log stomach bugs publicly, you'd never look at a shopping cart the same again.

Simple ways to dodge the barf gremlin:

• Wash hands before eating, not just after bathrooms

• Use sanitizer if you can’t wash hands

• Don’t share snacks directly out of the same bag on a road trip

• Keep a small trash bag for tissues and wipes

• Ginger chews and electrolyte packets are your friend.

Let's Talk About: RSV

While COVID gets most of the headlines, RSV — Respiratory Syncytial Virus — is the #1 reason infants end up in the hospital during winter. It spreads easily and causes cold-like symptoms in most adults, but it can be much more serious for:

• Babies under 1 year

• Older adults

• People with asthma, lung issues, or immune conditions

If you're traveling with a baby — or visiting people with new babies — ask your doctor about the RSV immunization for infants (Nirsevimab or “Beyfortus”). It’s new, but it’s made a big difference already. Pregnant people can also get a vaccine to pass protection to their newborn.

If you’re around little ones this season: hand-washing, staying home when sick, and keeping your sniffles to yourself can go a long way.

RSV is common—but now we’ve got ways to fight back.

Let's Talk About COVID

Every COVID infection is not just a three-day inconvenience. The more times you catch COVID, the more chances your body has to collect unhelpful souvenirs. Big studies suggest repeat infections add risk of post-COVID problems—even if each episode feels “mild.” Translation: fewer infections over time is better for future-you.

For kids, estimates vary, but long-COVID symptoms do occur and can affect school, sports, and energy. Some sources put it in a range that rivals other common chronic conditions in childhood; others find smaller numbers but still meaningful impact for those affected. Either way, it’s worth avoiding where we can.

What do we do with that—without turning holidays into a debate club? We keep it simple and kind: choose the easy layers that fit your family and your plans. Up-to-date shots. Hand hygiene. Mask in crowded indoor spots if you’re around older relatives or newborns. Stay home if you’re sick. None of that is a moral test—it’s just ways to protect the hugs and the memories. And here's a CDC page that isn't a nightmare of misinformation at the time of this posting so give it a go. It even says to stay up to date on COVID vaccines, so don't tell RFKjr.

Pro tip: Here's one sentence you can use if someone rolls their eyes when you protect yourself from infection: “I’m just trying to avoid getting knocked out for a week—I really want to enjoy this trip.” That’s not politics; that’s priorities.

For a deep dive into COVID check out my episode, COVID Critical, from July.

Now let's talk about taking care of yourself so your immune system has a fighting chance.

Immune Superpower Moves: Sleep, Water, and Chill

Your immune system works best when your body has: Enough sleep, Enough hydration, and fewer stress hormones

When you're dehydrated, your protective mucus layer and cilia work less efficiently. Those are your little bouncers who escort viruses off the property. They don’t love you when you treat your body like a desert.

And sleep matters. All-nighters, red eyes, and three coffees plus a questionable airport breakfast burrito? That’s an immune system challenge round.

So:

• Drink water, not just coffee... though it does count as hydration, the caffeine can backfire

• Bring electrolytes

• Get sunlight when you arrive to help your circadian rhythm reset.

Move It or Lose Circulation (a.k.a. DVT Isn’t Just for Your Aunt Karen)

Quick bonus tip while we’re talking about hydration and body maintenance: move your body every couple hours, especially on flights or long car rides. Not just to stretch your back — but to protect your circulation.

Deep vein thrombosis (DVT) is a fancy name for a blood clot, usually in the legs, that can happen when you’re stuck sitting too long — like on a red-eye or a 12-hour drive. It’s rare, but more common if you:

• Are over 50

• Are pregnant

• Take birth control or hormone therapy

• Have had recent surgery or clotting conditions

Good news? Prevention is easy:

• Flex your ankles and calves every hour

• Stand up and walk when you can (aisle pacing counts)

• Stay hydrated — dehydration increases clot risk

• Compression socks can help if you’re at higher risk

Think of it like this: if your legs fall asleep mid-trip, it’s time to move. Your blood flow will thank you.

Another Immune System Superpower move? Vaccines.

If you want to lower the odds that a bug hijacks your holiday, vaccines are the highest-leverage thing you can do. For most families that means: this season’s flu shot, an updated COVID shot if you’re eligible, and—depending on age/health—RSV protection. For infants, there’s either a maternal RSV vaccine during pregnancy or an RSV antibody after birth; for older adults, a one-time RSV vaccine is recommended for 75+, and for 50–74 if you’re higher risk. That’s not fear—that’s trip insurance for your immune system.

Access note for U.S. listeners: availability for updated COVID vaccines has been messy this fall, with shifting recommendations and uneven rollout; costs and coverage can vary by insurer and state. If your pharmacy is out or you’re getting mixed messages, try a pediatrician or community clinic (Vaccines for Children covers over half of U.S. kids), or check your state health department’s finder. Some states have stepped in to ensure coverage even when federal guidance lagged. Translation: if you hit a wall, there should be a door available somewhere.

Travelers doing international trips: a few destinations require specific vaccines for entry or exit, separate from routine shots. Classic examples: proof of yellow fever vaccination for travel to or from certain countries in Africa and South America (documented on the yellow International Certificate), and proof of recent polio vaccination when departing some countries with poliovirus risk. Pilgrims for Hajj/Umrah must have meningococcal ACWY, and some policies also require COVID doses—always check official guidance before you book. Pack your vaccine record with your passport & a screenshot of it as backup; it saves headaches.

How to talk about this without starting a debate: “We’re doing the easy layers so nobody misses Grandma’s pie because of a fever. Shots, hand hygiene, sleep—then we go live our lives.” If you’re on the fence about routine childhood vaccines because mandates changed where you live, think of them like seatbelts: most days you don’t “need” them, but when you do, you really do. Fewer sick days, fewer ER visits, more time for actual memories. That’s the whole point.

Want one more de-polarizer? Try: “I’m not collecting gold stars; I’m trying to avoid collecting viruses.”

The Actually Useful Travel Health Pack

So here's what matters. This is not prepping for an apocalypse. This is prepping for the moment someone sneezes directly into the boarding line and you decide to stay chill instead of spiraling.

Bring:

• Hand sanitizer

• A small pack of wipes

• Tissues

• Electrolyte packets

• Lozenges or ginger candies

• A mask if you want it (you should want it. Seriously. All infection prevention data support using masks)

• A trash bag or Ziploc for used tissues and wrappers.

Travel kits: not about fear, just about comfort and control.

Germaphobe Habits: Real vs Theater

Let’s look at things people do that actually help, and things people do that are...let’s say performance art.

Things That Are Actually useful include: Washing hands before eating • Sanitizer when you can’t wash • Not touching your face after touching surfaces • A quick wipe-down of tray table and armrests • Masking if someone next to you is coughing.

Things that basically don't really help include Wiping down every inch of your seat like you’re prepping for surgery • Wearing gloves, then touching your phone, bag, hair, and snacks • Doing vitamin megadoses like it's a Marvel origin story • Spraying essential oils around like you’re smudging ghosts.

Traveling With Kids: Practical Health Tips and Building Confidence

Traveling with kids adds a layer of logistics, emotions, and snack negotiations that rival any pandemic response planning committee. And staying healthy on the road with little ones can feel like a boss-level challenge.

A few simple things make a big difference: Snacks in their own containers instead of shared bags • Wipes for little hands before they dive into airport pretzels • A “travel water bottle rule” to keep them hydrated • A small activity kit so boredom doesn’t turn into touching literally everything.

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Hydration logistics Sidebar

And one more thing for parents traveling with kids: the travel water bottle rule. Basically, kids do way better when they sip regularly instead of waiting until they’re parched and suddenly melting down like a tiny dehydrated cactus.

So the idea is: everyone gets a water bottle and we keep it in the rotation. Little sips often, before the meltdown, not after it starts.

Now, in places where you can’t bring liquids through security — looking at you, TSA — the rule becomes: bring an empty reusable bottle and fill it up right after you get through the checkpoint. Most airports now have filling stations. It’s cheaper, it’s easier, it keeps kids from turning into cranky desert lizards before you even board the plane.

If you're somewhere without water bottle refills, like certain stadiums or attractions, you can buy one small water and then top off bottles as you go. The point isn’t perfection — it’s staying ahead of dehydration so your kid doesn’t suddenly collapse in a ball of “I’m thirsty” despair at Gate C17 while someone eats Panda Express two chairs down.

And just to say it out loud—hydration means bathroom trips. That’s part of the deal—and yes, that might include sprinting through Terminal C like a caffeinated gazelle. So the “travel water bottle rule” has a built-in bathroom rhythm too.

When you’re traveling with kids, it helps to make bathroom breaks proactive instead of panic-driven. You know the drill: the moment you sit down, buckle everyone in, and take your first deep breath…that’s when a child remembers they urgently need to pee.

So instead, try this:

“New place, new bathroom.”

Every major transition — before security line, after security line, before boarding, during layovers, before getting back in the car — we offer a bathroom stop. Doesn’t matter if they say they don’t have to go. The opportunity is there. It lowers stress for everyone and saves you from sprinting down a terminal like you're in the parental Olympics.

And then, once you’re settled in the plane or car, it becomes “tiny sips, tiny bladders.” Little sips often, and one more bathroom try before boarding or before pulling out of the gas station.

It’s not rigid — it's just rhythm. Hydrate before they hit meltdown mode, offer bathroom breaks before desperation mode, and no shame if someone still needs a surprise dash. Kid bladders are like weather forecasts: useful guidance, not guaranteed outcomes.

You’re not trying to create perfect hydration. You’re creating fewer emergencies…which is honestly the highest form of travel wellness.

Hydrated kid = happier kid = saner parent = better immune system for everyone.

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Tiny humans add both joy and chaos to every journey (here's a great blog post on family traveling) and this includes the social side of things. Especially when it comes to masking in crowds or around vulnerable family members.

If your family chooses to mask in airports or on planes, you might give your kids a simple script like, “We wear a mask in busy places to help protect ourselves and our family.”

And there is a 100 percent chance — because kids are basically truth-telling airhorns — that one day your child will point at a stranger and loudly ask:

“Why don’t THEY want to protect THEIR family?”

It's a fair question. I wonder the same thing, honestly. A gentle, respectful response in the moment is:

“Every family makes different choices. This is what works for us.”

Kids aren’t trying to judge people — they’re just connecting the dots out loud. Their brains are like: mask = caring, so no mask = huh??? Not malice, just logic in its baby form.

If you need more you can say quietly something like: “We don’t know their reasons. Everyone does what’s best for their own family. And we make the choices we believe help keep us healthy and protect the people we love.” Your choice.

Travel is a great time to practice: Body autonomy • Calm health habits • And respecting others’ choices while displaying confidence in your own.

And of course — extra snacks, extra patience, and if all else fails, headphones and a tablet are an excellent public health intervention when needed. No apologies or guilty looks needed.

And a note for those of you traveling without kids: Traveling with kids is hard. Parents aren’t trying to invade your peace. Most of us are just trying to keep our tiny gremlins alive, seated, and snack-neutral until we land. If you need to ask someone to step in — whether it’s noise, kicking, or meltdown territory — do it kindly. A little grace goes a long way.

That said… if you're traveling with kids? You don’t need perfection, but you do need to be present. Your seatmate shouldn’t have to choose between getting kicked for two hours or parenting your child for you. There’s a middle ground between “kids will be kids” and “I gave birth, so now I’m exempt from social norms.”

And while we’re here, let’s just name it: moms are often doing 90% of the in-transit triage — snacks, tears, backpacks, bathroom runs, meltdowns — while someone else is scrolling Instagram like they're flying solo in first class. So if you're part of the parenting team, be part of the parenting team in public, not just in theory.

We all share the air, the armrests, and the boarding zone. Let’s be kind.

Closing

Traveling is stressful. No doubt. And when you're traveling and things get stressful... if it feels okay in the moment, try a small smile. Not because you owe anyone one — you don’t. But because sometimes your brain listens to your face. A little smile can shift your nervous system, ease tension, and remind you that joy’s still part of the plan. So take a second to remember why you're traveling. There is at least one person you're excited to see — or let’s be honest, maybe one person you're excited to deliver a little healthy holiday schadenfreude to. Either way, run with it.

And don’t spend one ounce of energy on people who side-eye your choices. I mask in crowded spaces. I literally just did it at a work event — masked up when we were mingling, sat a little off to the side during lunch so I could take it off safely. I’ve had COVID twice. I do not need a third round. My mom died of COVID. I take this seriously because life taught me to.

If someone cares about what I’m doing with my own face and my own lungs? That’s a them problem. I’m here to protect my health, protect the people I love, and enjoy my trip — not audition for the approval of strangers in an airport food court.

Travel with your values. Let other people travel with theirs. The only people whose opinions matter are the ones you're going home to.

Travel should be joyful. It's memories, messy luggage, gas station snacks, airport wine o’clock, and being reunited with the people and places that matter to you.

So wash your hands, get some sleep, drink water, keep your wipes reasonable, and go live your life.

And listen — life happens. Kids happen. Kids are basically adorable germ catapults.

When my son was a toddler, he once licked the metal rim of a public trash can on the street. Just…committed to it. Another time, we were in a Walmart bathroom, he kicked off his shoes in the stroller, rubbed his bare feet all over that floor — that floor — then grabbed his foot and put it in his mouth. I watched it in slow motion like a nature documentary narrator whispering, “Nooooo…”

Did he get sick? Oh yes. One spectacular intestinal bacterial infection and a round of antibiotics later, he was fine. Because that’s life with kids. You can do everything right and they’ll still try to French-kiss a trash can.

The point isn’t perfection — it’s paying attention, responding when something’s off, and giving yourself grace for all the chaos in between.

So if you have a favorite travel germ story or confession, send it to me. The funniest one will get a shoutout on an upcoming episode. I want to hear about the weirdest thing you’ve seen in an airport bathroom (not sexual, guys!) or the moment you realized you licked your fingers after touching a tray table. We’ve all had a moment.

Here's a travel checklist for infection prevention. Feel free to share widely.

Infectious_Dose_Infection_Prevention_Travel_Checklist.pdf

Download PDF • 4.07MB

Thanks for listening. Until next week, stay healthy, stay informed, and spread knowledge, not diseases.