Dr. Niket Sonpal
A record-breaking 112.5 million people—more than a third of the population—are expected to travel this holiday season, including 102 million heading out by car. If that figure doesn’t make you want to pack snacks, patience and a spare set of nerves, it should at least make you take your health when you travel seriously—because nothing turns “holiday magic” into “urgent care fluorescent lighting” faster than getting sick halfway to the fun.
To keep your trip from going sideways, we turned to Dr Niket Sonpal, an NYC internist and gastroenterologist, for practical ways to dodge the most common travel health traps—blood clots, nausea, bloating, germs, jet lag, and the classic mistake of putting faith in a cube of ice.
1) Don’t let your holiday seat become a blood-clot factory
Deep vein thrombosis (DVT) happens when a blood clot forms in a deep vein—usually in the legs. It can cause pain and swelling, but it can also show up quietly, like an unwanted guest who doesn’t announce themselves until they’ve eaten all your biscuits.
For travellers, DVT risk rises on long-haul trips where you’re stuck sitting still for hours. Dr. Sonpal’s guidance is straightforward: if you’re flying or on a train, get up and move around the cabin to keep blood flowing. If you’re driving, take breaks at rest stops and walk around rather than collecting petrol receipts like they’re Olympic medals. Compression socks are also an option to help prevent DVT.
In travel terms: movement is medicine, and your legs are not decorative.
2) Motion sickness: stop negotiating with your stomach
People can get motion sickness on virtually any mode of transport—planes, trains, cars, boats, and that one rideshare driver who treats roundabouts like a personal challenge.
To combat it, Dr Sonpal suggests Dramamine® Non-Drowsy Naturals, Dramamine®’s first non-drowsy formulation. It contains the clinically tested ginger dosage required for preventing and treating motion sickness. He notes that other sources of ginger—candies, gums, or ginger ale—may not include a full clinical dose.
Already feeling nauseous mid-trip? Keep Emetrol on hand: an over-the-counter nausea medication that does not cause drowsiness.
For smart travel, don’t wait until you feel dreadful to start thinking about nausea. Pack first. Prevent second. Celebrate later.
3) The “airplane bloat” problem is real—and it’s not just you
If you get gassy on a plane, you’re not alone. Changes in cabin pressure can make you feel puffy, uncomfortable, and oddly full—like you’ve swallowed a balloon animal.
Dr. Sonpal explains that, “As the pressure around you decreases, the gas in your belly isn’t constrained as much and it expands. This can make you feel bloated or become distended.”
His advice: avoid foods that cause gas or are salty. Skip the in-flight tomato juice and stick to non-carbonated water. Avoid alcohol, cruciferous vegetables, dairy, and high-sodium snacks such as salted peanuts or pretzels. Better options include foods that are protein-packed, magnesium-rich, and high in Vitamin C.
This is the sort of health travel detail people ignore—right up until they’re 35,000 feet up, wincing, and regretting a snack choice.
4) Sanitise like you mean it: travel surfaces are not your friends
Planes and trains are breeding grounds for illness. Planes are especially notorious due to recirculated air. And if most travellers truly understood how germ-ridden tray tables can be, there would be a run on sanitising wipes that would make the 2020s look like a warm-up lap.
Dr Sonpal suggests wiping down your tray table, seat belt clip, and armrests on planes and trains. And when you leave a restroom on a plane or train and touch door handles, use hand sanitiser even if you already washed your hands.
If you want to travel that doesn’t end in a cough you can’t shake, assume every high-touch surface is guilty until proven otherwise.
5) Get your shots sorted before you go abroad
Before you even book your trip, make sure you’re up to date on vaccinations. If you’re travelling somewhere with specific health risks—malaria, for example—you might be prescribed preventative medication.
Dr Sonpal suggests that “People should use the CDC website for recommended vaccines for travel abroad or see a travel clinic. The health risks posed to Americans vary based on the country they are travelling to.”
If you’re travelling internationally, this is not the glamorous part of health travel, but it is the part that keeps your “once-in-a-lifetime” holiday from becoming a “never again” story.
6) Don’t touch the ice (yes, really)
People are careful about bottled water abroad—then ruin the whole plan by dropping ice into a drink like it’s a harmless accessory.
Ice is frozen water. Freezing does not reliably kill bacteria. The only way to be sure is if the water was boiled and then frozen. If you’re abroad and unsure, skip the ice. Your future self will thank you.
This is classic travel: it’s rarely the big decision that trips you up—it’s the small, casual one.
7) Jet lag: start fixing it before you leave
Even a three-hour time change (EST to PST) can cause jet lag, and some international trips can hit twelve hours. The fix isn’t glamorous, but it’s effective:
- Travelling east? Go to bed one hour earlier each night for a few days before departure.
- Travelling west? Go to bed one hour later for several nights.
- If possible, shift meals closer to your destination schedule.
- Set your watch to the new time before you leave.
- Once you arrive, try not to sleep until local nighttime—no matter how tired you are.
Good health travel often looks boring in advance and brilliant in hindsight.
8) Pack a proper travel medicine kit (and keep meds in your carry-on)
Dr Sonpal stresses never to check medication in your luggage—keep it in your carry-on. Have a fresh refill on prescription meds and extra doses in case you get stuck at your destination.
Here’s a practical travel checklist of over-the-counter essentials and supplies:
- Benadryl (allergic reactions, insect/bee bites)
- Pepto Bismol (diarrhoea)
- Laxatives such as Dulcolax
- Antibiotic ointment such as Neosporin
- Cold/sinus remedies such as Mucinex or Claritin
- Pain relievers such as Tylenol or Motrin
- Anti-nausea medication such as Emetrol
- Motion sickness medication such as Dramamine (non-drowsy if you’re driving)
- Electrolyte tablets (dehydration)
- Hydrocortisone cream (itching from rashes/bites/poison ivy)
- Aloe (sunburn)
- Band-Aids
- Digital thermometer
- Nasal spray (clogged ears while flying)
- Tweezers
- Eye drops
- Epi-Pen (if prone to severe allergic reactions)
9) Need a doctor abroad? Don’t guess—use reputable directories
If you must see a physician while travelling abroad, find someone who speaks your language and is listed by a credible organisation. These resources can help you locate doctors and clinics that care for travellers:
The International Association for Medical Assistance to Travelers (www.iamat.org; membership required, but it is free)
Joint Commission International (www.jointcommissioninternational.org)
The International Society of Travel Medicine (www.istm.org)
Travel Health Online (www.tripprep.com; gets information from various sources so quality is not guaranteed)
http://www.niketsonpal.com/
That’s the final piece of travel maturity: you don’t want to be making medical decisions based on a hotel lobby recommendation and a shrug.
FAQ
Q: How do I prevent DVT while travelling?
Move regularly on planes/trains, take breaks on road trips, and consider compression socks on long journeys.
Q: What helps motion sickness without drowsiness?
Dr. Sonpal suggests Dramamine® Non-Drowsy Naturals; keep Emetrol available if nausea begins mid-trip.
Q: Why do people get bloated on planes?
Cabin pressure changes can cause gas expansion in the stomach, increasing bloating and discomfort.
Q: Should I put ice in drinks abroad?
If you’re unsure about water safety, skip ice—freezing does not reliably kill bacteria.
