10 Essential Health Tips Every Traveller Should Know

1. Why Do Ears Hurt on a Plane?

You’re sitting back, ready for takeoff, and then pop! your ears feel stuffed, or maybe there’s a dull ache. That’s your body reacting to sudden changes in cabin pressure. Tiny tubes inside your head, called Eustachian tubes, are supposed to balance it out, but when they’re blocked or slow, your ears protest.

Quick Fixes:

Chew gum, sip water, or yawn during take-off and landing.

Try the gentle “nose pinch and blow” trick.

If you’ve got a heavy cold or sinus infection, avoid flying if you can.

2. Travel Sickness (When Your Senses Disagree)

You’re on a winding road, reading a book, when your stomach starts to complain. That’s motion sickness, your eyes are telling your brain you’re still, but your inner ear is shouting, “We’re moving!” The mixed signals make your brain unhappy…and sometimes, your lunch too.

Quick Fixes:

Face forward in the direction of travel.

Best seats: front seat in a car, over the wings in a plane.

Avoid reading or scrolling.

Eat light before travelling, crackers beat greasy food.

3. Jet Lag (Your Body Clock on Holiday Mode)

You’ve landed in your dream destination, but instead of exploring, you’re awake at 3 a.m. and sleepy by noon. That’s jet lag, your body clock is still stuck in your home time zone and needs a gentle push to reset.

Quick Fixes:

Shift bedtime gradually before your trip.

Get some morning sunlight at your destination.

Stay hydrated and ease up on caffeine before bed.

Consider Melatonin: Some travellers find a small dose (0.5–3 mg) about 30 minutes before local bedtime helps reset their body clock. Check with your doctor first, especially if you’re pregnant, breastfeeding, or have health conditions.

4. Dehydration in the Sky

Cabin air is drier than a desert breeze, and before you know it, your lips are cracked, your throat feels scratchy, and your skin looks tired.

Quick Fixes:

Bring an empty water bottle to fill after security.

Go easy on coffee, tea, and fizzy drinks.

Keep lip balm and moisturiser handy.

A saline nasal spray works wonders for comfort.

5. Traveller’s Diarrhea (The Unwanted Souvenir)

You’re excited to try local dishes, but one wrong meal can have you spending your trip near a toilet. The culprit? New bacteria, unsafe water, or different hygiene standards. Raw vegetable salads are a common offender; they’re often washed in tap water that isn’t safe to drink.

Quick Fixes:

Stick to bottled or filtered water; skip ice if unsure.

Choose hot, freshly cooked meals.

Peel your own fruit if you want something fresh.

Wash your hands before eating; keep sanitizer handy.

Pack oral rehydration salts, just in case.

6. Sunburn & Heat Exhaustion

That golden holiday glow? Lovely? Not so much. Too much sun can burn your skin and paired with dehydration, leave you feeling faint or worse.

Quick Fixes:

Wear a wide brim hat or scarf.

Reapply sunscreen every 2 hours.

Drink before you feel thirsty.

Rest in the shade during peak midday heat.

7. Swollen Feet & Ankles on Flights

Hours in a cramped seat can leave your feet puffed up like little balloons. It’s harmless for most people but uncomfortable when your shoes suddenly feel too small.

Quick Fixes:

Flex your feet every hour.

Take short aisle walks.

Avoid crossing your legs for long stretches.

Compression socks can help on long flights.