Travelling the world is one of life’s greatest experiences. New cultures, incredible food, and unforgettable adventures. But for many travellers, there’s one common travel problem that can quickly derail a trip: Traveller’s Diarrhea.

The good news? With a little preparation and a few smart habits, most travellers can significantly reduce their risk of getting sick while abroad.

Here’s how to stay healthy and enjoy every moment of your trip.

What Is Traveller’s Diarrhea?

Traveller’s diarrhea is the most common illness affecting international travellers. It occurs when bacteria, viruses, or parasites enter the digestive system through contaminated food, water, or poor hygiene.

Symptoms can include:

• Frequent loose stools
• Abdominal cramps
• Nausea or vomiting
• Fever
• Bloating
• Urgent trips to the bathroom

Most cases are mild and improve within a few days, but the symptoms can certainly put a damper on a vacation.

In fact, studies show 30–70% of travellers may experience traveller’s diarrhea during a two-week trip, depending on the destination.

Where Is Traveller’s Diarrhea More Common?

Traveller’s diarrhea is more likely in regions where food handling practices, sanitation, or water treatment systems differ from what travellers are used to at home.

Higher-risk destinations may include parts of:

• Central and South America
• Africa
• South and Southeast Asia
• The Middle East

That said, travellers can visit these places safely, taking a few precautions makes a big difference.

How Traveller’s Diarrhea Spreads

Most cases occur when travellers accidentally consume contaminated food or water.

Common sources include:

• Untreated tap water
• Ice made from tap water
• Raw fruits and vegetables that haven’t been washed properly
• Undercooked meats or seafood
• Food prepared with poor hygiene practices

Even something as simple as touching a contaminated surface and then eating without washing your hands can spread infection.

6 Smart Ways to Avoid Getting Sick While Travelling

1. Stick to Safe Drinking Water

Drink sealed bottled water or properly purified water whenever possible.

Avoid:

• Tap water in higher-risk regions
• Ice cubes of unknown origin
• Drinks diluted with tap water

Hot drinks like tea or coffee are usually safe because the water has been boiled.

2. Follow the “Peel It, Cook It, or Leave It” Rule

A helpful travel rule is:

If you can’t peel it yourself or it isn’t fully cooked, skip it.

Safer options include:

• Fruits you peel yourself (bananas, oranges)
• Foods cooked thoroughly and served hot
• Freshly prepared meals

Foods to be cautious with:

• Raw salads
• Unpeeled fruits
• Buffet foods sitting at room temperature

3. Be Selective With Street Food

Street food can be amazing, but hygiene standards vary.

Look for vendors who:

• Cook food fresh in front of you
• Have high customer turnover
• Serve food piping hot

Avoid stalls where food has been sitting out for long periods.

4. Practice Good Hand Hygiene

Washing your hands frequently is one of the most effective ways to prevent traveller’s diarrhea.

Wash your hands:

• Before eating
  
  
• After using the washroom
  
  
• After touching public surfaces
  
  

When soap and water are not available, use alcohol-based hand sanitizer.

5. Avoid Unpasteurized Dairy

Milk, cheese, or yogurt that has not been pasteurised may contain harmful bacteria.

When travelling, it’s safest to stick with pasteurized dairy products.

6. Stay Hydrated and Listen to Your Body

Travelling can involve long flights, new foods, and climate changes. Staying hydrated and resting when needed can help keep your immune system strong.

What to Do If You Get Traveller’s Diarrhea

Even careful travellers can occasionally get sick.

If symptoms appear:

• Drink plenty of fluids to stay hydrated
• Use oral rehydration solutions if needed
• Rest and eat mild foods (like rice, bananas, or toast)

In some cases, healthcare professionals may recommend medications or antibiotics for treatment.

Seek medical care if you experience:

• Blood in your stool
• High fever
• Severe dehydration
• Symptoms lasting more than a few days

Plan Ahead: Prevent Traveller’s Diarrhea Before You Travel

One of the most effective ways to avoid traveller’s diarrhea is to prepare before your trip.

A travel health consultation can help identify your personal risk based on your destination, travel style, and medical history. During a consultation, travel health professionals can provide guidance on:

• Food and water safety specific to your destination

• Preventative strategies to reduce your risk of traveller’s diarrhea

• Recommended medications to bring with you, if appropriate

• What to do if symptoms develop while you are travelling

This proactive approach helps travellers feel more confident and prepared, especially when visiting higher-risk destinations.

With Virtual Travel Clinic, you can complete your consultation online from anywhere in Canada, making it easy to get expert travel health advice before you leave.

How to Book

Planning ahead is key to staying healthy while travelling.

To book a travel health consultation:

1. Visit www.virtualtravelclinic.ca

2. Choose your consultation type

3. Select a convenient appointment time

4. Complete your secure intake form before your appointment

After your consultation, prescriptions can be sent directly to a local pharmacy so you can pick up any recommended medications or vaccines before departure.

FAQ’s