SWINE FLU: 22 Countries You Might Not Want to Travel to

Traveling is one of the best things you can do for your mind and soul. Getting sick abroad is one of the worst things that can happen to your body. Here's how to keep both in good shape.

The vast majority of travelers return home without a medical incident. But a little preparation goes a long way - and knowing what to watch for can save your entire trip. This guide covers everything from pre-departure prep to staying safe while you're out there.

Before You Leave: The Preparation Phase

See a travel medicine doctor or clinic 4-8 weeks before departure. Not your regular GP - a specialist in travel medicine who knows which vaccines and medications are needed for your specific destinations. They'll assess your itinerary, your health history, and give you a tailored plan.

Common vaccines for international travel include Hepatitis A and B, Typhoid, Yellow Fever (required for entry in some countries), Japanese Encephalitis, and Rabies (if heading into rural areas). Routine vaccines like flu, MMR, and tetanus should also be up to date.

Get comprehensive travel insurance - and actually read what it covers. Medical evacuation from a remote destination can cost tens of thousands of dollars. Make sure your policy includes emergency evacuation, covers pre-existing conditions if relevant, and has a 24-hour helpline.

Pack a smart medical kit. At minimum: oral rehydration salts, diarrhea medication (loperamide), antihistamines, pain relief, antiseptic wipes and cream, blister plasters, a digital thermometer, and any prescription medications you take regularly - plus extra in case of delays.

Food and Water Safety

Traveler's diarrhea affects between 30-70% of travelers depending on the destination. Most cases are caused by contaminated food or water and resolve within a few days - but they can derail a trip badly.

The golden rule: boil it, cook it, peel it, or forget it. Specifically:

• Drink bottled or purified water in countries where tap water isn't safe. Use it for brushing your teeth too.
• Avoid ice unless you're certain it's made from purified water.
• Eat at busy restaurants where food turns over quickly - stale food sitting out is the enemy.
• Street food cooked fresh and hot in front of you is often safer than a hotel buffet that's been sitting for hours.
• Peel all fruit yourself. Wash vegetables in purified water if eating raw.
• Be cautious with shellfish, raw meat, and salads in high-risk regions.

A water purification solution (iodine tablets, SteriPen, or a Lifestraw bottle) is worthwhile for backpacking trips or remote destinations where bottled water isn't always available.

Common Travel Illnesses and How to Avoid Them

Malaria is present in much of Sub-Saharan Africa, South Asia, and parts of Southeast Asia and South America. Prevention means anti-malarial medication (your travel doctor will recommend the right type), sleeping under treated mosquito nets, wearing long sleeves at dawn and dusk, and using DEET-based repellent on exposed skin.

Dengue fever is mosquito-borne but has no vaccine (for most travelers). Unlike malaria mosquitoes, dengue mosquitoes bite during the day. DEET repellent and covering up are your main defenses. Dengue is present in tropical Asia, Latin America, and parts of the Caribbean.

Altitude sickness can affect anyone ascending above 2,500m, regardless of fitness level. The best prevention is acclimatization - ascend slowly, spend a day or two at intermediate altitude before going higher, and stay hydrated. Acetazolamide (Diamox) can help and should be discussed with a doctor before you travel.

Sunstroke and heat exhaustion are common and underestimated. In hot climates, drink far more water than you think you need (at least 3-4 litres a day), avoid strenuous activity during the hottest part of the day (11am - 3pm), wear a hat, and apply SPF 50 sunscreen every two hours.

At the Hospital Abroad

If you do need medical attention, in most countries you have the option of public hospitals (free or cheap, can be overcrowded and under-resourced) or private clinics (faster, better equipped, more expensive - this is why you have insurance). In an emergency, go to the nearest facility first; you can be transferred later.

Always keep a copy of your travel insurance policy and emergency number on your phone and in your bag. Know the local emergency number for the country you're in (it varies - 112 works in most of Europe, 911 in the US, 999 in the UK, but elsewhere it's different).

Keep your prescription medications in their original labeled containers. Customs and border officials can be suspicious of unlabeled pills. Carry a letter from your doctor for controlled substances.

Mental Health on the Road

Long-term travel or living abroad comes with its own emotional challenges: loneliness, culture shock, decision fatigue, and the occasional crisis of meaning. These are normal and nothing to be ashamed of. Build in recovery time, maintain contact with people at home, and don't feel obligated to be having the time of your life every single day.

If you're on a long trip and find your mood deteriorating persistently, talk to someone - many countries have English-speaking therapists and online therapy platforms work everywhere with an internet connection.

The Bottom Line

A little preparation dramatically reduces the likelihood of illness ruining your trip. See a travel doctor, get the right vaccines, drink safe water, eat smart, cover up at dusk, and get good insurance. Do all that and the odds are strongly in your favor of coming home healthy, happy, and already planning the next adventure.