Travelling internationally for the first time is exciting, but preparing for your health before you leave is just as important as packing your suitcase. Different countries have different health risks, food safety standards, climates, and recommended vaccines, so preparing ahead helps you stay healthy and enjoy your trip.

Whether you are travelling for vacation, school, work, or visiting family, these travel health tips will help you prepare for your first international trip.

Check Travel Health Recommendations Before You Go

Many travellers don’t realize that some destinations have recommended or required vaccines and medications. Travel health recommendations are based on your destination, trip length, activities, accommodation type, vaccination history, and medical history.

Preparing ahead of time helps ensure you are protected before departure and avoids last-minute stress.

It’s generally recommended to start preparing for travel health 2–4 weeks before travel, but even last-minute travellers can still receive advice and medications.

Pack a Travel Health Kit

A small travel health kit can make a big difference if you get sick while travelling. Pharmacies in other countries may not carry the same medications as Canada.

Consider packing:

• Pain relievers
• Anti-diarrhea medication
• Motion sickness medication
• Bandages
• Hand sanitizer
• Electrolyte packets
• Prescription medications
• Insect repellent
• Sunscreen

Keep all medications in your carry-on bag when flying.

Be Careful with Food and Water

Traveller’s diarrhea is one of the most common travel illnesses and is usually caused by contaminated food or water. Being careful about what you eat and drink can significantly reduce your risk of getting sick.

To reduce your risk:

• Drink bottled or purified water
• Avoid ice in drinks in some countries
• Eat food that is fully cooked and hot
• Avoid raw seafood and undercooked meat
• Peel fruits yourself
• Wash or sanitize your hands before eating

A good rule to remember is:
Boil it, cook it, peel it, or leave it.

Protect Yourself from Mosquito Bites

In some parts of the world, mosquitoes can carry illnesses such as malaria, dengue, zika, and chikungunya. Protecting yourself from mosquito bites is very important when travelling to tropical or warm destinations.

To protect yourself:

• Use insect repellent
• Wear long sleeves and pants in the evening
• Stay in accommodations with screens or air conditioning
• Avoid standing water areas
• Use mosquito nets if needed
• Apply repellent after sunscreen

Stay Hydrated and Protect Yourself from the Sun

Hot climates can lead to dehydration and sunburn quickly, especially if you are not used to the heat.

Remember to:

• Drink plenty of water
• Use electrolyte drinks in hot climates
• Wear sunscreen SPF 30 or higher
• Wear a hat and sunglasses
• Take breaks in the shade

Make Sure You Have Travel Insurance

Medical care outside Canada can be very expensive, and provincial health plans may not cover medical costs abroad. Travel insurance helps protect you in case of unexpected illness, injury, or emergencies while travelling.

Travel insurance can cover:

• Emergency medical care
• Hospital visits
• Prescription medications
• Emergency evacuation
• Trip cancellations
• Lost luggage

Travel insurance is strongly recommended for all international travel.

Bring Copies of Important Documents

When travelling internationally, it’s a good idea to keep copies of important documents in case something gets lost or stolen.

Important documents to copy include:

• Passport
• Travel insurance
• Flight itinerary
• Hotel reservations
• Vaccine records
• Prescriptions
• Emergency contact information

Keep one copy in your luggage and one saved digitally on your phone or email.

What to Do If You Get Sick While Travelling

Even with preparation, travellers can sometimes get sick while abroad. Knowing what to do can make the situation much easier.

If you get sick while travelling:

• Drink fluids and stay hydrated
• Rest
• Use medications from your travel health kit
• Avoid risky foods and drinks
• Contact your travel insurance provider if you need medical care
• Seek medical help for high fever, severe dehydration, or persistent vomiting

Most travel illnesses are mild, but it’s important to seek medical care if symptoms are serious.

How to Book a Travel Health Consultation

Travellers across Canada can book a travel health consultation online. During the consultation, a travel health professional will review your destination, travel plans, vaccination history, and medical history to provide personalized travel health recommendations.

If vaccines or medications are recommended, prescriptions can be arranged so they can be picked up from a local pharmacy before travel.

Travellers are encouraged to book a consultation a few weeks before travelling, but last-minute appointments are often available.

FAQ’s