Healthy Trip: Practical Travel Health Checklist & Medication Tips

Want to travel without getting sick or losing track of your meds? A few simple moves before you go can stop a lot of problems. Below you’ll find a straightforward checklist and real tips that actually work on the road.

Packing and paperwork

Start by making a clear list. Bring more medication than you expect to need—aim for at least a week extra. Keep pills in their original labeled containers so airport security and pharmacists can read them. Print or save a short doctor’s note that lists your medicines, doses, and any medical devices (like an insulin pump).

Take photos of prescriptions and your insurance card and email them to yourself. If you use a subscription or home delivery for meds, check options to pause or redirect deliveries while you travel.

Storing meds and dealing with time zones

Some meds need cool storage. For insulin or other temperature-sensitive drugs, use an insulated travel case and a small cooler pack. Don’t freeze—follow the storage instructions on the label. If you’re crossing time zones, keep a simple schedule: note your usual dose time in GMT or local time and use your phone alarm. For example, if you take warfarin (Coumadin), stick to the same interval between doses and get INR tests before and after long trips if possible.

Carry a small first-aid kit: adhesive strips, gauze, antiseptic wipes, pain relievers (paracetamol and ibuprofen), antihistamine, and any personal meds. Add a travel-size oral rehydration mix for diarrhea or heat stress.

Food and water rules matter. In many places, tap water and street food can upset your stomach. Drink bottled or properly filtered water, avoid ice if you’re unsure, and peel fruit yourself. If you have a sensitive gut or chronic condition like IBS, bring a short course of an appropriate antibiotic only if your doctor approves.

Sun and insect protection are cheap and effective. Pack sunscreen (SPF 30+), a hat, and an insect repellent with DEET or picaridin if mosquitoes are common. If you use mosquito nets or take anti-malarial drugs, arrange those before you leave.

Know where to get help. Save local emergency numbers and the address of nearby clinics or pharmacies at your destination. For long trips, check whether telemedicine or local pharmacy delivery is available—it's a good backup if you lose meds.

Final quick tips: keep meds in your carry-on, not checked baggage; separate spare doses between bags; and avoid alcohol if you’re on medications that interact with it. A little planning turns a risky trip into a healthy one.