A healthy trip comes down to three things: plan for the health basics before you leave, pack a small kit so you are not hunting for essentials in a strange place, and make a few realistic promises to yourself about food, movement and sleep while you are away. This checklist walks through each stage, from a few weeks before departure to the week after you get home.
Before you book: plan for your health
Start with the things that take time to arrange. A few weeks out, run through this list:
- Check destination health advice. Look up travel health notices and any vaccines recommended for where you are going. Some vaccines need weeks to take effect or come in a series.
- Book a pre-travel appointment if you need one. If you have a chronic condition, are pregnant, or are going somewhere with specific health risks, talk with your doctor or a travel clinic about what to bring and what to watch for.
- Sort out insurance. Your provincial or territorial health plan may cover little of your medical costs outside Canada. Read what your travel insurance actually covers (pre-existing conditions, emergency evacuation, activities like hiking or snorkelling) and save the emergency phone number in your phone and on paper.
- Refill prescriptions early. Bring enough for the whole trip plus a few extra days in case of delays.
- Check medication rules. Some countries restrict certain medicines. Keep prescriptions in their original labelled containers.
The health packing list
The CDC’s Pack Smart list suggests building a travel health kit with items that may be hard to find on your trip, and bringing copies of key documents such as prescriptions, immunization records and insurance details. You will not need everything on that list. Use the table below as a starting point and adjust for your destination and your own needs.
| Category | Items to consider |
|---|---|
| Documents | Copies of passport, prescriptions and immunization records; insurance card and emergency number; a contact card for someone at home; your doctor’s contact information |
| Medicines | Your prescriptions in original containers; pain and fever reliever; antihistamine; antacid; motion sickness medicine; anything your doctor suggests for your destination |
| First aid | Bandages, blister pads, antiseptic wipes, tweezers, a small thermometer |
| Hygiene | Hand sanitizer or wipes, travel tissues, spare toothbrush |
| Sun and bugs | Sunscreen, hat, sunglasses, insect repellent |
| Food and water | Reusable water bottle, a few shelf-stable snacks (nuts, roasted chickpeas, whole-grain crackers, dried fruit, nut butter packets) |
| Movement and rest | Comfortable walking shoes, a resistance band, earplugs and an eye mask |
Pack it so you can reach it
- Keep medicines, documents and one day of essentials in your carry-on, never only in checked luggage.
- Use a small pouch for your kit so it moves easily from suitcase to day bag.
- Pack for the climate and the activities you have planned. Hot places call for extra sun protection and water; cold places need layers and lip balm.
On the way: staying well in transit
Long travel days are where good intentions usually slip. A few simple habits help:
- Drink water steadily. Fill your bottle after security and keep refilling. Water, sparkling water or herbal tea are easy choices on planes and trains. Skipping alcohol in transit also helps with hydration and sleep.
- Move your legs. The CDC notes that anyone travelling more than four hours, by air, car, bus or train, can be at risk of blood clots. It advises moving your legs often, walking when you can, and flexing your ankles in your seat. If you have extra risk factors, ask your doctor whether compression stockings make sense.
- Bring your own snacks. Airport and highway food is often expensive and limited. A bag of nuts, fruit and a sandwich covers a delay.
- Clean your hands before eating. Sanitizer or wipes are handy when soap and water are not available.
While you are there: promises worth keeping
The “promises” part of this checklist is about setting a few small, realistic commitments rather than trying to keep your whole routine from home. Pick two or three from this list before you leave:
- One planned meal a day. Choose one meal, often breakfast, that follows your usual pattern: some protein, some fruit or vegetables and a whole grain. Enjoy local food the rest of the day.
- A daily walk. Exploring on foot counts. If you have a busy itinerary, a 15-minute walk before breakfast still keeps the habit alive.
- Water with every meal. Order water first, then decide what else you want.
- A consistent wake-up time. Keeping your wake time roughly the same, and getting outdoor light in the morning, helps your body adjust to a new time zone.
- A short strength routine. Ten minutes of squats, push-ups against the bed, lunges and band rows in your room is enough to maintain the habit.
Write your chosen promises down and keep them on your phone. They are a floor, not a ceiling. If you do more, great. If a day goes sideways, you only need to return to the floor tomorrow.
Food and water safety abroad
In places where tap water is not safe, use bottled or treated water, including for brushing your teeth, and be cautious with ice and raw produce washed in tap water. Freshly cooked, hot food is usually a safer choice than food that has been sitting out.
If you get sick or hurt while away
- Know the local emergency number and the nearest clinic or hospital before you need them.
- Call your insurance provider’s assistance line early. Some policies ask you to contact them before treatment, except in emergencies.
- Rest, keep drinking fluids and scale back your plans for a day or two. Pushing through usually makes recovery longer.
- Keep receipts and medical reports for insurance claims.
After you get home
- Watch for symptoms. If you develop a fever, ongoing diarrhea, a rash, or leg swelling or pain in the weeks after a trip, see a healthcare provider and tell them where you travelled.
- Restock your kit. Replace what you used and check expiry dates so the kit is ready for next time.
- Ease back into your routine. Go grocery shopping within a day or two, plan a few simple meals, and get back to your usual sleep schedule. If you want help getting routines back on track, our guide to fallback plans for chaotic days has simple minimum-day plans.
When to check with a professional
See your doctor or a travel clinic before you leave if you have a chronic condition, take several medications, are pregnant, or are travelling to an area with specific disease risks. After the trip, get medical advice quickly for fever, trouble breathing, chest pain, or a painful, swollen leg.
Quick takeaways
- Arrange vaccines, prescriptions and insurance a few weeks before you go.
- Pack a compact health kit and keep it, plus your documents, in your carry-on.
- Drink water, move your legs and bring snacks on travel days.
- Choose two or three small promises for the trip and treat them as your minimum.
- Watch for symptoms after you return and restock your kit.
FAQ
How do I keep my eating on track without missing out on local food?
Anchor one meal a day to your usual pattern and enjoy the rest. Eating slowly, including vegetables or fruit when you can, and choosing water as your main drink keeps things balanced without turning the trip into a diet.
Is it worth exercising on vacation?
Yes, but keep it small. Daily walking and a short strength routine keep the habit going so you are not starting over when you get home.