You plan the trip for months, then spend it sniffling on someone's couch. Holiday travel stacks up crowds, short sleep and lots of hands. Here's how to tilt the odds back in your favor.
Written by Vita Globe Editorial Team | Reviewed against CDC guidance and peer-reviewed research
How can you avoid getting sick when traveling for the holidays?
Get your flu shot at least two weeks before you leave, since protection takes about that long to build[1]. In transit, clean your hands after touching shared surfaces: one airport study found respiratory viruses on half of the security trays tested[2]. Carry a 60%+ alcohol sanitizer for when there's no sink[3], protect your sleep, and keep some distance from anyone who's coughing.
Caveat: Travel will always involve crowds and shared air. These habits lower your risk; they can't remove it.
Sources: CDC flu vaccine · Ikonen 2018 · CDC hand sanitizer · Verified 2026-09-28
In this article
Why do people get sick so often when they travel?
Holiday travel packs several risk factors into a few days: crowded terminals and stations, long lines, shared surfaces, big indoor gatherings and less sleep than usual. It also happens during peak cold and flu season.
Researchers in Finland swabbed frequently touched surfaces at a major airport in winter. Respiratory virus genetic material turned up on about 10% of surface samples overall, and on four of the eight plastic security-screening trays tested, making the trays one of the most frequently contaminated surfaces in the study[2]. That doesn't mean every tray will make you sick, but it's a good reminder of where hands go.
What should you do before you leave?
- Book your flu shot early. CDC recommends a flu vaccine every season for nearly everyone 6 months and older, ideally in September or October, and it takes about two weeks to build protection[1].
- Bank some sleep. Short sleep in the week before exposure was linked to a higher chance of catching a cold in viral challenge studies[4]. Don't start your trip on four hours.
- Pack a small wellness kit: travel-size sanitizer, tissues, a few masks, any medicines you normally use, and your usual supplements. For packing rules, see How to Travel With Vitamins (TSA Tips).
How do you stay well in airports, trains and on the road?
| Moment | Easy habit |
|---|---|
| After security | Clean your hands once your bags are back in order[2]. |
| Before eating in transit | Wash with soap if you can; otherwise use 60%+ alcohol sanitizer and rub until dry[3]. |
| Crowded gate or platform | Find a less packed spot and give coughing travelers some space. |
| Rest stops and gas stations | Hand hygiene after pumps, door handles and keypads. |
| Long travel days | A mask is an optional extra layer, especially if you're at higher risk[5]. |
Keeping your routine going on the road helps too. How to Stay on Track With Vitamins While Traveling has practical tips.
How do you protect family gatherings?
The holidays often mean crowding into a warm house with grandparents, babies and everyone in between. CDC's core prevention steps apply: stay up to date on vaccines, clean hands often, improve airflow and stay home when sick[5]. In practice:
- Crack a window or run the kitchen fan when the house is full.
- Put sanitizer by the door and the buffet.
- If you're sick, be honest. Skip the visit or keep your distance, especially from older relatives and newborns. CDC suggests staying home until symptoms are improving and you've been fever-free for 24 hours without medicine[6].
Is there any research on supplements and travel colds?
A little. In a randomized, placebo-controlled trial of 312 air travelers flying from Australia to overseas destinations, elderberry didn't significantly reduce the number of colds, but travelers in the elderberry group who did catch one had shorter, milder colds on average[7]. It's one small study, so it's worth noting, not over-selling. For timing, see When to Start Elderberry for Cold & Flu Season.
The honest summary
- Get your flu shot at least two weeks before you travel.
- Shared surfaces in airports can carry respiratory viruses; clean your hands after security and before eating.
- Protect sleep before and during the trip.
- Stay home, or keep your distance, if you're sick, especially around vulnerable relatives.
- Supplement evidence for travel colds is limited to small studies.
Our option
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Frequently asked questions
Why do I always get sick after flying?
Airports and planes bring lots of people and shared surfaces together, often during cold season. One airport study found respiratory viruses on several frequently touched surfaces, especially security trays[2]. Short sleep before a trip may also play a part[4].
How far ahead of a trip should I get a flu shot?
At least two weeks. CDC says it takes about two weeks after vaccination for protection to develop[1].
Is hand sanitizer enough when traveling?
It's a good backup when you can't wash. Use one with at least 60% alcohol and rub until dry; wash with soap and water when your hands are visibly dirty[3].
Should I cancel my holiday visit if I have a cold?
If you're sick, consider postponing or keeping your distance, especially from older relatives, babies or anyone at higher risk. CDC suggests staying away from others until symptoms improve and you've been fever-free for 24 hours without medicine[6].
Does elderberry help prevent colds when traveling?
In one trial of air travelers, elderberry didn't significantly reduce the number of colds, but those who caught one had shorter, milder colds on average[7]. More research is needed.
Sources
- Centers for Disease Control and Prevention. Key Facts About Seasonal Flu Vaccine. cdc.gov/flu/vaccines
- Ikonen N, Savolainen-Kopra C, Enstone JE, Kulmala I, Pasanen P, Salmela A, et al. Deposition of respiratory virus pathogens on frequently touched surfaces at airports. BMC Infectious Diseases. 2018;18:437. doi:10.1186/s12879-018-3150-5
- Centers for Disease Control and Prevention. Hand Sanitizer Use Out and About. Clean Hands. cdc.gov/clean-hands
- Prather AA, Janicki-Deverts D, Hall MH, Cohen S. Behaviorally assessed sleep and susceptibility to the common cold. Sleep. 2015;38(9):1353-1359. doi:10.5665/sleep.4968
- Centers for Disease Control and Prevention. Preventing Respiratory Illnesses (Core Prevention Strategies). cdc.gov/respiratory-viruses/prevention
- Centers for Disease Control and Prevention. Preventing Spread of Respiratory Viruses When You're Sick. Respiratory Illnesses. cdc.gov/respiratory-viruses
- Tiralongo E, Wee SS, Lea RA. Elderberry supplementation reduces cold duration and symptoms in air-travellers: a randomized, double-blind placebo-controlled clinical trial. Nutrients. 2016;8(4):182. doi:10.3390/nu8040182
About the Vita Globe Editorial Team
The Vita Globe Editorial Team researches and writes our wellness content, working from peer-reviewed research, systematic reviews and guidance from bodies such as the NIH and the FDA. We cite our sources inline and update articles when the evidence changes.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for informational purposes only and is not a substitute for medical advice. Talk to your healthcare provider before starting any new supplement, particularly if you are pregnant, nursing, taking medication, or caring for a child.
