How to Stay Healthy While Traveling: A Canadian’s Guide to Travel Wellness
Quick Answer: To stay healthy while traveling, get recommended vaccinations, pack a first-aid kit, drink bottled water, wash hands frequently, eat fresh local food, get adequate sleep, and secure comprehensive travel medical insurance before departing. These precautions will help prevent common travel illnesses and ensure you’re covered if medical care is needed abroad.
Traveling opens doors to new experiences and adventures, but getting sick while abroad can quickly turn your dream vacation into a nightmare. Whether you’re exploring tropical beaches, ancient cities, or remote wilderness, your body faces new challenges from different climates, unfamiliar foods, jet lag, potentially contaminated water, and the general stress of travel.
The good news is that with proper preparation and smart habits, you can significantly reduce your risk of illness and enjoy your travels to the fullest. This comprehensive guide will walk you through everything Canadian travelers need to know about staying healthy abroad, from pre-trip preparations to on-the-road wellness strategies.
Pre-Travel Health Preparation: Your First Line of Defense
Smart travelers know that health preparation begins weeks before departure. Taking these preventative steps before leaving Canada can save you from health emergencies abroad:
1. Consult with a Travel Health Professional
Health Tip: Schedule a travel health consultation 6-8 weeks before international travel. Many vaccines require multiple doses spaced weeks apart for full effectiveness.
Visit a travel health clinic, your family doctor, or a pharmacist who specializes in travel medicine. They’ll review your destination’s health risks, your personal health history, and recommend appropriate vaccines and preventative medications. Many Canadian pharmacies now offer travel health consultations where a pharmacist can:
- Assess destination-specific risks based on your itinerary, activities, and current health advisories
- Administer required and recommended vaccinations, often including Hepatitis A, Hepatitis B, Typhoid, Yellow Fever, and more
- Prescribe antimalarial medications if you’re traveling to regions where malaria is prevalent
- Provide traveler’s diarrhea prevention kits with antibiotics and rehydration solutions
2. Research Current Health Advisories
Stay informed about health risks at your destination by checking reliable sources:
- Travel.gc.ca – Government of Canada’s official travel health notices
- Public Health Agency of Canada – Detailed health information for travelers
- World Health Organization (WHO) – Global health situation updates
- CDC Travelers’ Health – Comprehensive destination-specific guidance
3. Pack a Well-Stocked Travel Health Kit
A thoughtfully assembled travel health kit can save you from minor emergencies and the hassle of searching for familiar medications abroad. Your kit should include:
Basic Medications
- Pain/fever relievers (acetaminophen, ibuprofen)
- Antidiarrheal medication
- Antihistamines for allergies
- Motion sickness remedies
- Antacids or acid reducers
- Cold and flu medications
First Aid Supplies
- Assorted bandages and gauze
- Adhesive tape and scissors
- Antiseptic wipes and ointment
- Blister treatment supplies
- Tweezers and safety pins
- Digital thermometer
Preventative Items
- Hand sanitizer (at least 60% alcohol)
- Disinfecting wipes
- Insect repellent (DEET or Picaridin)
- Sunscreen (minimum SPF 30)
- Water purification tablets
- Face masks and disposable gloves
Don’t forget to pack any prescription medications in their original containers, along with copies of your prescriptions using generic drug names (brand names can differ internationally). Bring more than you think you’ll need in case of unexpected travel delays.
4. COVID-19 Considerations for Canadian Travelers
While many COVID restrictions have been relaxed worldwide, the situation remains fluid. Before traveling:
- Verify your destination’s current entry requirements – some countries still maintain vaccination, testing, or masking requirements
- Ensure your COVID-19 vaccinations are current, including any recommended boosters
- Download the ArriveCAN app if required for your return to Canada
- Consider bringing rapid tests for self-testing if you develop symptoms abroad
5. Secure Comprehensive Travel Medical Insurance
Perhaps the most critical pre-travel step for Canadians is obtaining adequate travel medical insurance. Provincial health plans provide very limited coverage outside Canada, typically reimbursing only a small fraction of foreign medical costs.
Why Canadian Travelers Need Dedicated Travel Medical Insurance:
- A single day in a US hospital can cost $10,000-$30,000 CAD
- Medical evacuation can exceed $100,000 CAD
- Provincial health plans typically cover less than 10% of foreign medical costs
- Many countries require proof of medical insurance for entry
- Credit card coverage often has significant limitations
Look for a policy that includes:
- High coverage limits (minimum $1 million, preferably $5 million)
- Emergency medical and dental treatment
- Medical evacuation and repatriation
- Pre-existing condition coverage if applicable
- 24/7 emergency assistance services
- COVID-19 related coverage
- Trip interruption and cancellation benefits
Staying Healthy During Your Journey: Daily Wellness Practices
Once you’ve arrived at your destination, these daily habits can significantly reduce your risk of illness:
1. Food and Water Safety Precautions
Contaminated food and water are leading causes of traveler’s illness. Follow these guidelines to protect yourself:
Remember the traveler’s mantra: “Boil it, cook it, peel it, or forget it!”
| Food & Water Do’s | Food & Water Don’ts |
|---|---|
| Drink bottled water with intact seals | Avoid tap water, including ice cubes |
| Use bottled water for brushing teeth | Skip raw vegetables that may be washed in tap water |
| Choose hot, freshly cooked foods | Avoid unpasteurized dairy products |
| Eat fruits you peel yourself | Steer clear of street vendor foods in high-risk areas |
| Drink pasteurized beverages | Avoid buffets where food sits at room temperature |
In higher-risk destinations, consider using water purification methods like portable filters, UV purifiers, or chemical treatments for tap water when bottled water isn’t available.
2. Hand Hygiene and General Sanitation
Proper hand hygiene remains one of the most effective ways to prevent illness while traveling:
- Wash hands thoroughly with soap and water for at least 20 seconds, especially before eating and after using restrooms
- Carry alcohol-based hand sanitizer (minimum 60% alcohol) for times when handwashing isn’t possible
- Use disinfecting wipes on high-touch surfaces in hotels and transportation (doorknobs, light switches, remote controls)
- Avoid touching your face, particularly your eyes, nose, and mouth
3. Balanced Diet and Hydration
Maintaining proper nutrition and hydration supports your immune system and overall wellbeing:
Nutrition Tips:
- Eat a variety of fresh, local fruits and vegetables (properly washed or peeled)
- Include lean proteins and complex carbohydrates for sustained energy
- Pack nutrient-dense snacks for travel days (nuts, dried fruits, granola bars)
- Start with smaller portions when trying unfamiliar cuisines
Hydration Guidelines:
- Drink 2-3 liters of safe water daily, more in hot climates or during physical activity
- Monitor urine color (pale yellow indicates good hydration)
- Limit alcohol, which can dehydrate and impair judgment
- Increase fluid intake when experiencing diarrhea or vomiting
4. Adequate Rest and Sleep
Travel disrupts normal sleep patterns, yet sufficient rest is crucial for maintaining immune function:
- Aim for 7-8 hours of sleep nightly, even when traveling
- Adjust to new time zones gradually by spending time outdoors in daylight
- Consider melatonin supplements (after consulting your healthcare provider)
- Create a sleep-friendly environment with earplugs, eye masks, and white noise apps
- Build rest periods into your itinerary rather than overloading each day
5. Physical Activity and Sun Protection
Maintaining physical activity and protecting yourself from excessive sun exposure helps preserve your health:
Sun Safety Reminder: UV exposure can be significantly stronger near the equator, at high altitudes, and when reflected off water or snow. Even on cloudy days, up to 80% of UV rays reach the earth’s surface.
- Incorporate walking or other physical activities into your sightseeing
- Apply broad-spectrum sunscreen (SPF 30+) every 2 hours when outdoors
- Wear protective clothing, wide-brimmed hats, and UV-blocking sunglasses
- Seek shade during peak sun hours (10am-4pm)
- Engage in gentle exercises like yoga or stretching to reduce travel-related stress
When Illness Strikes: Managing Health Issues Abroad
Despite your best preventative efforts, sometimes illness occurs. Knowing how to respond can significantly impact your recovery and the remainder of your trip:
1. Recognizing Common Travel Illnesses
| Condition | Symptoms | When to Seek Medical Care |
|---|---|---|
| Traveler’s Diarrhea | Loose stools, abdominal cramps, nausea | Blood in stool, severe pain, high fever, symptoms lasting >3 days |
| Respiratory Infections | Cough, congestion, sore throat, fever | Difficulty breathing, persistent high fever, symptoms worsening after 5 days |
| Heat-Related Illness | Excessive sweating, weakness, headache, dizziness | Confusion, cessation of sweating, very high body temperature |
| Skin Infections | Redness, swelling, warmth, pain, rash | Rapidly spreading redness, fever, pus, red streaks extending from wound |
2. Accessing Medical Care Abroad
If you need medical attention while traveling:
-
1
Contact your travel insurance provider’s 24/7 assistance line – they can direct you to approved facilities and arrange direct billing -
2
In emergencies, go to the nearest medical facility and contact your insurance provider as soon as possible -
3
For non-emergencies, consult hotel staff or your tour operator for recommendations to reputable local clinics -
4
Contact the nearest Canadian embassy or consulate if you need assistance finding appropriate medical care -
5
Keep all documentation including medical reports, prescriptions, and receipts for insurance claims
Important Contact Information to Save Before Traveling:
- Your travel medical insurance emergency assistance phone number
- Contact information for the Canadian embassy or consulate at your destination
- Emergency services number in your destination country (equivalent to 911)
- Your healthcare provider’s contact information from home
- Emergency contact person’s information back in Canada
3. Travel Medical Insurance: Your Financial Safety Net
Travel medical insurance isn’t just a precaution—it’s essential financial protection for Canadians abroad:
Did You Know? A three-day hospital stay in the United States can cost upwards of $30,000 CAD. Provincial health plans typically reimburse less than 10% of foreign medical expenses, leaving travelers responsible for the remainder without adequate travel insurance.
Comprehensive travel medical insurance can cover:
- Emergency medical and dental treatment
- Hospitalization expenses
- Prescription medications required during your trip
- Medical evacuation to the nearest adequate facility or back to Canada
- Transportation for a family member to your bedside in case of hospitalization
- Return of vehicle or belongings if you’re medically unable to do so
- Trip interruption expenses caused by medical emergencies
When selecting a travel insurance policy, be aware of these critical factors:
- Pre-existing conditions: Disclose all pre-existing medical conditions and understand stability requirements
- Coverage limits: Ensure policy limits are adequate (minimum $1 million, preferably $5 million)
- Activity exclusions: Confirm coverage for planned activities (some policies exclude adventure sports)
- Destination-specific coverage: Verify coverage for all countries on your itinerary
- Claims process: Understand the claims procedure and required documentation
Get Expert Travel Insurance Advice
Don’t leave your travel health protection to chance. Our certified travel insurance advisors at Red Helm Canada can help you find the perfect coverage for your specific trip needs and health circumstances—with no obligation or pressure.
We work independently from insurance companies, ensuring you receive unbiased recommendations and the best possible coverage at competitive rates.
We’ll send you personalized travel insurance quotes and plan information based on your specific trip details and health needs.
Frequently Asked Questions About Travel Health
How far in advance should I get travel vaccines?
Ideally, schedule a travel health consultation 6-8 weeks before your trip. Some vaccines require multiple doses spaced weeks apart for full effectiveness, and others may take time to provide immunity. Even if you’re leaving sooner, it’s still worth consulting a travel health professional as some protection is better than none.
Does my provincial health insurance cover me when traveling abroad?
Provincial health plans provide very limited coverage outside Canada. For example, OHIP typically covers less than 10% of medical costs incurred abroad. Procedures that might cost thousands or tens of thousands of dollars internationally may only see a reimbursement of a few hundred dollars from provincial plans, making travel medical insurance essential for Canadians traveling outside the country.
What should I do if I lose my prescription medications while traveling?
Contact your travel insurance provider’s assistance line immediately. They can help coordinate with local physicians to get replacement prescriptions. It helps to travel with copies of your prescriptions using generic drug names (brand names can differ internationally) and a letter from your doctor explaining your condition and medications. Keep medications in their original containers with pharmacy labels when possible.
Is the travel insurance offered by my credit card sufficient?
Credit card travel insurance often has significant limitations, including shorter coverage periods (typically 15-30 days), lower coverage limits, age restrictions, and exclusions for pre-existing conditions. Additionally, coverage may only apply to expenses charged to that specific card. While better than no coverage, most travel health experts recommend a standalone travel medical insurance policy for comprehensive protection, especially for trips to high-cost medical destinations like the United States.
Conclusion: Travel with Confidence and Peace of Mind
Staying healthy while traveling begins with proper preparation and continues with smart daily habits. By getting recommended vaccinations, packing a well-stocked travel health kit, practicing good hygiene, being mindful of food and water safety, and securing comprehensive travel medical insurance, Canadian travelers can significantly reduce health risks abroad.
While no preventative measure offers absolute protection, these steps create multiple layers of defense against common travel illnesses. And if health issues do arise, having proper travel medical insurance ensures you can access quality care without the stress of potentially catastrophic expenses.
Remember that the purpose of all these preparations is to help you travel with confidence and peace of mind. When you’re protected against health and financial risks, you’re free to fully immerse yourself in the joy and discovery that travel brings.
Ready to protect your next adventure?
Contact Red Helm Canada today for a personalized travel insurance consultation. Our certified advisors will help you find the perfect coverage for your specific needs—with no obligation and no pressure to buy.
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