How to Avoid Getting Sick on a Flight—Before, During, and After You Travel

It’s almost summer vacation season, which means air travel is picking up and airports are getting increasingly crowded. This means being in close proximity to a lot of people—some of whom may be sick and decided to fly anyway. “People are exposed to all types of germs when traveling, especially in a contained space like an airplane, where germs can spread easily in the recirculated air, or in crowded public spaces like airports, where many people are touching the same surfaces,” says Dr. Robert Biernbaum, DO.

But no one wants their trip ruined by catching something on their outgoing flight. Fortunately, there are things you can do to avoid getting sick when you fly. To help you plan for your next trip, we spoke with two physicians who provided tips for staying well when you travel.
Before You Travel
To avoid getting sick when you fly, you’re going to need to start preparing before you step foot on a plane. Here are a few things you can do in advance of your trip.

Boost Your Immune System
Keep your immune system healthy by drinking plenty of fluids, managing stress, eating a vitamin-rich diet, and getting plenty of sleep and regular exercise, Biernbaum says. “These healthy habits help strengthen your body’s natural defenses so you’re better protected when you’re around crowds and touching shared surfaces at the airport or on the plane,” Robinson adds.

Stay Hydrated
Make sure you’re drinking plenty of water for a few weeks leading up to your flight. “While staying hydrated is definitely important for your overall health and immune system, drinking a lot of water the day before your flight isn’t a magic fix,” says Dr. Karla Robinson, MD. Instead, increase your water intake in the weeks leading up to your trip. There’s never a wrong time to start drinking more water!

Choose Your Seat Wisely
If you have a chance to choose your seat ahead of your flight, you may want to be strategic about it. For example, a 2018 study found that for multiple reasons, people sitting in window seats are less likely to be exposed to germs. A 2022 study drew similar conclusions about sitting in the back of the plane.

Stock Up on Supplies
According to Robinson, it might be helpful to stock up on common medications for cold and flu symptoms before your trip, in case you start feeling sick while you're away. Also, pack healthy snacks and an empty water bottle that you can fill up at the airport to stay hydrated throughout your flight.

During Your Flight
But you’re not off the hook once you board the plane. Here are some ways to avoid getting sick during your flight.

Wear a Mask
“Some of the top ailments we see are respiratory viruses,” Biernbaum says. If you’re serious about not getting sick, a face mask is your best bet. “Wearing a face mask is one of the most effective ways to protect yourself from respiratory infections like the common cold or flu—especially in crowded planes with recycled air,” Robinson explains.

Wash and Sanitize Your Hands
In addition to washing your hands with soap and water whenever you use the restroom, bring a travel-sized hand sanitizer and use it frequently, especially after touching surfaces like doorknobs, handrails, elevator buttons, and public transportation handles, Biernbaum says.

Wipe Down High-Touch Surfaces
Bring a few disinfecting wipes with you and wipe down commonly touched surfaces such as tray tables, armrests, and seat belts, Biernbaum says. And it’s not just to protect you from respiratory viruses. If you’ve ever seen a parent change a baby on a tray table, you know why this is important.

After Your Flight
You’re not in the clear the moment you step off your flight. Here’s what to do after you deplane.

Wash Your Hands
It’s a good idea to wash your hands in the airport after getting off the aircraft. And keep it up throughout your trip. “Regular hand-washing is key,” Biernbaum says. If a sink’s not available, use hand sanitizer.

Keep Up Other Healthy Habits
It’s easy to throw your regular schedule and healthy habits out the window when you’re on vacation, but Robinson says that’s not a good idea. “Staying hydrated, getting enough rest, and eating nutritious foods can help your immune system stay strong after travel too,” she explains.