By Tina M. Slover, MD – Virtua Primary Care

There you were—drink in hand, feet in sand, fully vibing in vacation mode. Congrats, you finally made it to your dream destination. Unfortunately, so did the virus from seat 17B. And now you're spending your morning Googling "how to say 'Where's the pharmacy?' in Spanish"—with a fever and a very questionable stomach.

What an absolute betrayal by your immune system. After getting coughed on at Target, eating communal chips at a party, and surviving three birthday parties at indoor trampoline parks, this is when your body decides to wave the white flag?

But it's not just bad luck. Getting sick on vacation is a very real—and very rude—phenomenon. And yes, it's backed by science. So here's why it happens… and how you can outsmart it next time.

Why Do We Get Sick on Vacation?

Less Stress = Immune System Meltdown

When you're hustling through work deadlines, school drop-offs, and whatever fresh chaos life throws your way, your body produces stress hormones—especially cortisol. Ironically, these hormones can suppress inflammation and keep your immune system on high alert.

Then vacation hits, and you finally get a moment to breathe and relax. And as much-deserved as that is, your cortisol levels dip – meaning your immune system, which has been white-knuckling it through the madness, goes: "Oh amazing, now I can fall apart."

Translation: Your body's been in survival mode. Vacation is when it finally has time to fall apart.

Travel Germs...Gross

Planes, trains, buses, hotel remotes, elevator buttons—you're basically engaging with a living, breathing, life-size petri dish. Fun fact: Airplane tray tables can have more bacteria than toilet handles. So maybe don't eat your pretzels directly off it? But you do you.

Jokes aside, while traveling, you're exposed to a whole ecosystem of unfamiliar bacteria and viruses your body hasn't encountered before. And with plane cabins circulating dry, low-humidity air (perfect for viruses to thrive), your first souvenir might just be a sinus infection.

Your Sleep Schedule is a Hot Mess

Vacation sleep is weird. You’re staying up later, waking up earlier, and trying to squeeze the most out of every moment. But skimping on sleep weakens your immune system, making it easier for viruses to sneak past your defenses.

When Every Meal is a Fried Adventure

Vacation eating is a beautiful disaster. One minute, you’re sipping a frozen drink the size of your head. The next, you’re deep into your third round of poolside nachos. And while your taste buds are living their best life, your immune system is quietly asking for a salad.

Without proper hydration, fiber, and nutrients, your defenses start to fizzle—and your gut? Confused and possibly holding a grudge.

Tips for Staying Healthy on Vacation

No one’s telling you to pack kale chips next to your swimsuit. But a little prep can help you stay healthy and enjoy every bite of that poolside burger.

• Stay hydrated: Bring a refillable water bottle and actually use it. Especially on flights. And especially if you're drinking alcohol, sweating at the beach, or walking 10 miles through theme parks.
• Get some quality sleep: Resist the urge to pack your itinerary like a cruise bingo schedule. Aim for 7–8 hours a night. Naps in hammocks count.
• Be a germaphobe: Bring sanitizer. Wipe down your tray table. Don’t be shy about opening the air vent above your plane seat—it helps circulate filtered air and keep germs away.
• Fit in some veggies: Look, no one’s asking you to be a salad martyr on vacation. But sneak in some fruit, grab a side of veggies, or try local produce. Your immune system will thank you.
• Pack a "Just In Case" kit: Include zinc or vitamin C, electrolyte packets, pain relievers, antidiarrheals or probiotics, and any prescriptions.

Don’t Let Germs Crash Your Getaway

Vacation sickness is real, but it’s not inevitable. With a few smart moves, you can avoid spending your trip blowing your nose in a hotel robe while everyone else is at the beach.

And if you do start feeling under the weather, Virtua Urgent Care Telehealth has your back—wherever you are in New Jersey. Skip the waiting room and see a provider from your phone, fast.

Now go forth and relax responsibly. And please—wash your hands before you touch that hotel minibar.