Traveling has always been one of my greatest joys. There’s something about stepping into a new country—hearing different languages, tasting new foods, experiencing different cultures—that just resets the soul. I’ve been lucky enough to explore places like Japan, Spain, France, South Korea, the Netherlands, Germany, the Virgin Islands, and more. As a pharmacist, I can’t help but look at travel a bit differently. While I fully enjoy the adventure, I also make sure to plan ahead when it comes to staying healthy. Because nothing ruins a great trip faster than getting sick or scrambling to find a medication in a country where you don’t speak the language.
Whether you’re headed to a beach in the Dominican Republic or exploring a busy city like Seoul or Amsterdam, here’s my guide to staying healthy while traveling internationally—no lab coat or white coat required.
1. Prep Like a Pharmacist: What to Pack
Before every trip, I go through my version of a “travel health kit.” It doesn’t need to be a full-blown mobile pharmacy, but it should cover the basics. I always pack:
- Pain relievers (like ibuprofen or acetaminophen)
- Anti-diarrheal medication (trust me, just bring it)
- Motion sickness tablets
- Allergy meds (especially if you’re sensitive to dust, pollen, or foods)
- Bandages and antiseptic wipes
- Hydration tablets or electrolyte packs
- Any prescription meds I need, plus a few days’ extra supply
One important tip: always keep your prescription medications in their original bottles, and bring a copy of your prescription (paper or digital). If customs agents have questions, this makes everything easier.
2. Know Before You Go: Vaccines and Country-Specific Risks
As someone who spent a lot of time during the pandemic giving vaccines at nursing homes, Delta Airlines, and pharmacies, I can’t stress this enough: vaccines are key when you’re going abroad. Depending on where you’re going, you may need more than just your routine immunizations. For example:
- Yellow fever may be required for parts of Africa or South America.
- Typhoid is recommended for travel to certain parts of Asia and Latin America.
- Hepatitis A and B are common recommendations for many countries.
The CDC’s website is a great starting point to see what’s needed for your destination. Ideally, visit a travel clinic or speak to your doctor about 4-6 weeks before your trip.
3. Food and Water: Play It Safe
I’ve had the joy of eating street food in Tokyo, pastries in Paris, and local dishes in Trinidad, and I’ve learned this: food can be both the highlight of your trip and the fastest way to get sick. In some countries, tap water isn’t safe to drink. Even ice cubes can carry bacteria. Here’s what I follow:
- Drink bottled water and use it to brush your teeth if needed.
- Avoid raw or undercooked meats.
- Be cautious with salads and fruits that can’t be peeled.
- Eat fresh-cooked, hot food when possible.
Also, keep hand sanitizer on you at all times—especially when traveling in public transit or using shared restrooms.
4. Time Zones and Medications: Managing Your Routine
One thing I learned the hard way on a trip to Germany: don’t assume your body will just “figure it out” when switching time zones. If you take medications on a schedule—especially things like insulin, birth control, or blood pressure pills—you’ll want to plan how to adjust those times.
Set reminders on your phone, and slowly shift your schedule a day or two before departure if possible. Also, keep your medications in your carry-on, not your checked bag, in case your luggage goes missing.
5. Stay Active, but Know Your Limits
I’m big on hiking and exploring—whether it’s in the hills of South Korea or a coastal walk in the Virgin Islands—but I’ve learned to balance activity with rest. International flights can mess with your sleep and hydration, and overexerting yourself too quickly can lead to burnout or injury.
On longer trips, I usually schedule my first day to be light: check into the hotel, go for a walk, eat something simple, and go to bed early. Listen to your body and don’t feel pressure to pack everything into one day.
6. What to Do If You Get Sick Abroad
Getting sick in another country is never fun, but it’s not the end of the world either. Many countries have excellent pharmacies with over-the-counter medications that can treat common issues like colds, indigestion, or minor infections. In countries like France or Germany, pharmacists are incredibly knowledgeable and may be able to offer solutions even without a doctor’s visit.
That said, travel insurance is a great backup plan. It can cover the cost of hospital visits, medications, or even emergency evacuations if something serious happens. It’s one of those things you hope you’ll never need but are so grateful for if you do.
7. Travel is Meant to Be Enjoyed
At the end of the day, all of this preparation is meant to do one thing—let you enjoy your trip. Traveling has given me a deeper appreciation for the world and my place in it. It’s shown me that healthcare looks different in every country, and yet, staying healthy on the road always comes down to a few simple habits: plan ahead, listen to your body, and don’t take unnecessary risks.
Whether you’re relaxing on a beach in Mexico or hiking through a national park in Japan, a little pharmacist-style prep goes a long way toward keeping your trip stress-free. Safe travels, and don’t forget to bring the sunscreen.