Whether you’re visiting family or seeking new adventures, the joy of travel is hard to match. But in the winter, it can also pose a threat to your health—especially if you’re over 65. Bustling airports, crowded airplanes, busy hotels, and packed tourist destinations make it easier for germs and viruses to spread, putting you at greater risk for the flu and other respiratory viruses.

Dorothea Vafiadis, Senior Director of NCOA's Center for Healthy Aging, says that doesn’t mean older adults need to cancel their trips when flu activity is high. “With a little forethought and some healthy habits, you can reduce your odds of getting sick while you’re on the go,” she explained.

How to stay healthy before, during, and after your trip

Travel should be exciting—not derailed by preventable health issues. Below are practical, easy-to-follow tips to help you stay healthy and enjoy your travels from start to finish.

1. Get vaccinated before you travel

One of the smartest steps you can take before traveling is to ensure you’re up to date on your flu shot and other recommended vaccines.

Vaccines don’t guarantee you won’t get sick, but they greatly reduce the risk of serious illness if you do. In recent years, adults age 65 and older have faced the highest risk of severe flu illness, making up half to two-thirds of flu-related hospitalizations and roughly 70% to 85% of flu-related deaths.¹

For older adults, these immunizations are key to protecting against respiratory viruses:

• Flu vaccine: The Centers for Disease Control and Prevention (CDC) and other major health organizations advise that everyone age 6 months and older get a flu vaccine every year. While early fall is the best time to get your flu shot, you can get vaccinated right through January or later as long as flu viruses are still spreading.
• COVID vaccine: A 2025-2026 updated COVID vaccine is available to protect against the worst outcomes of this virus. For everyone age 6 months and older, vaccination is considered an individual decision to be made with a health care provider.
• Pneumococcal vaccine: Streptococcus pneumoniae (pneumococcus) is the most common bacterial cause of pneumonia. Since bacterial pneumonia is a typical flu complication for older people, getting your pneumococcal vaccine adds another layer of protection. CDC recommends pneumococcal vaccination for adults 50 or older.
• RSV vaccine: RSV can cause debilitating illness in older adults. Like with the flu shot, the vaccine helps reduce the risk of serious complications. An RSV vaccine is recommended by CDC for all adults ages 75 and older and those age 50–74 who are at increased risk for severe RSV.

Aim to get vaccinated at least two weeks before travel to give your body time to build protection. CDC recommends meeting with your healthcare provider at least 4-6 weeks before you leave. They can help you get destination-specific vaccines, medicines, and information.

The good news is it’s generally safe to receive multiple vaccines at the same time—like your flu and COVID shots. “We have no reservations from a medical standpoint,” infectious disease specialist Ana Weil, MD, MPH, told Everyday Health. “There’s no upper limit to how many you can get at one time.”

In fact, many health experts recommend this strategy. Getting your important vaccines out of the way in one visit is not only convenient; it provides faster protection during virus season.

2. Wash your hands—and do it often

You’ve probably heard this advice a million times over. But it remains one of the most effective ways to prevent the flu and other transmissible illnesses.

While traveling, wash your hands:

• After going through airport security
• Before eating or touching your face
• After using restrooms
• After handling shared items like luggage carts or seat-back trays

Lather your hands using soap and water for at least 20 seconds whenever possible. When that’s not an option, carry a small bottle of hand sanitizer with at least 60% alcohol and use it frequently.

3. Be mindful in crowded, enclosed spaces

Respiratory viruses spread more readily in crowded areas with limited airflow—common conditions during travel.

When possible:

• Choose less busy travel times (e.g., flights after 6 p.m.).
• Stand back from others in lines when space allows.
• Avoid lingering in tightly packed areas.
• Wear a well-fitting N95 or KF95 mask to protect yourself—and others if you’re already infected. This is particularly important if you’re 65 or older or you have an underlying chronic condition.

4. Avoid touching your face

Viruses often enter the body through the eyes, nose, or mouth. When you’re traveling, it’s easy to touch your face without realizing it, especially when you’re feeling tired or stressed.

Make a conscious effort to avoid rubbing your eyes and keep your hands away from your nose and mouth. Use tissues instead of your hands when needed. A bit of awareness can go a long way in reducing your exposure.

5. Stay well-rested and hydrated

Between jet lag and nonstop sightseeing, travel can be downright exhausting. Unfortunately, being tired and run-down can weaken your immune system.

To support your body’s natural defenses, follow this common-sense advice:

• Prioritize adequate sleep, even if your schedule changes.
• Drink plenty of water, especially when flying (since passenger cabins are kept at low humidity).
• Eat with good nutrition in mind, choosing lean meats, fresh fruits and veggies, and whole grains. Skip processed airport fare.  
• Limit alcohol, which can dehydrate you and interfere with sleep.

6. Be cautious when flying

Airports and airplanes are hotbeds of bacteria and viruses—particularly during the winter months. One study found that up to 37% of travelers reported cold- and flu-like symptoms while traveling or shortly after.²

To minimize your chances of contracting the flu while flying:

• Wait in less crowded areas of the terminal if you arrive for your flight early or during a layover. Even better, find an outdoor waiting area if there’s one available.

• Wear a well-fitting N95 or KF94 face mask on the plane, especially when boarding or exiting the plane.
• Practice good etiquette by covering your nose and mouth with your upper sleeve or a tissue when you sneeze or cough.
• Wash your hands frequently and use alcohol-based hand sanitizer.
• When seated on the aircraft, open the air vent above to direct air flow in front of you. This helps create a “shield” against other people’s respiratory droplets.

7. Carry a hygiene travel kit

Stash a few essentials in a small bag to help you stay protected while traveling:

• Hand sanitizer (containing at least 60% alcohol)
• Disinfectant wipes
• Tissues
• Masks (if you plan to use them)
• Any prescription medications and over-the-counter medications you take regularly  
• A thermometer (to monitor any symptoms)

Having these items easily accessible—like in a purse or airplane carry-on bag—can help you feel more at ease when flying, using public transportation, or staying in a hotel. It also allows you to respond quickly if you start feeling under the weather.

8. Pay attention to early symptoms

If you start to experience abnormal fatigue, a sore throat, a cough, congestion, or a fever, don’t ignore those warning signs. When it comes to the flu, early action matters:

• See if you can find a nearby urgent care center that offers rapid flu tests (or even better, research facilities at your destination ahead of time). Your regular health care provider may also offer telehealth (virtual) visits.
• If you’re on a cruise, visit or report your symptoms to the ship’s medical facilities.
• Traveling abroad? A U.S. consular officer can help connect you with local health care services. You can reach the nearest U.S. embassy or consulate by calling Overseas Citizens Services at 1-888-407-4747 (from the U.S. or Canada) or 00-1-202-501-4444 (from other countries).

If you test positive for the flu, or your provider suspects you have it, ask about antivirals like Tamiflu® right away. Antivirals work best when started within 48 hours of symptom onset.

Try to rest as much as possible and limit close contact with others to prevent spreading illness. Take fever-reducing or pain-relieving medicines as directed, and seek immediate medical care if your symptoms get worse—for example, if you start having trouble breathing, chest pain, confusion, or a high fever that won’t come down.

9. Consider postponing your trip if you’re ill

If you come down with the flu or another respiratory virus just before a trip, it’s often best to press “pause” on your travel plans. Traveling while sick can drain your energy, make sightseeing and family time less enjoyable, and increase the risk of spreading illness to others. If it’s possible, postponing your trip until you’ve fully recovered helps protect those around you and ensures you can really appreciate your travel experience.

Travel with confidence, even during flu season

The seasonal flu is inevitable—but illness isn’t. By getting vaccinated, practicing good hygiene, and making thoughtful choices, you’ll be able to travel with more peace of mind. Being well-prepared allows you to focus on what really matters: making great memories with your favorite people and having the time of your life.

Get more flu prevention tips for older adults.

Sources

1. Centers for Disease Control and Prevention. Flu & People 65 Years and Older. Found on the internet at https://www.cdc.gov/flu/highrisk/65over.htm

2. Thibault Lovey, MD, et al. Travel-related respiratory symptoms and infections in travellers (2000–22): a systematic review and meta-analysis. Journal of Travel Medicine. Found on the internet at https://academic.oup.com/jtm/article/30/5/taad081/7197127?login=false