Doctor Reveals Why You Get Sick On Holiday – And How To Beat The ‘Travel Bug’ This Winter

As millions of Brits prepare to escape the autumn chill with a sunny adventure, experts reveal why so many travellers get sick during or immediately after their trips, and it’s not just bad luck.

Flying, dehydration, and lifestyle changes can all weaken the immune system during travel, creating the perfect storm for post-holiday illness. To help all travellers stay healthy, experts at eShores have identified the key culprits behind holiday illness. They’ve compiled some handy strategies holidaymakers can adopt to ensure their seasonal escape goes off without a hitch.

The four reasons you get sick on holiday – and how to fight back

1. Flying and air conditioning: The dehydration culprits

Multiple factors on holiday can lead to dehydration, from sun exposure and alcohol to air-conditioned spaces. Flying is a major culprit: the dry, recycled air in aircraft cabins pulls moisture from your body and airways, making you more susceptible to picking up germs. Airports, planes, and hotel rooms all often use air conditioning, which can worsen dehydration and increase the likelihood of catching a ‘holiday cold.’

Dr. Zach Cohen, a pain management physician, explains: “Travel triggers inflammatory responses that compromise immune function. Your lymphatic system essentially stops working properly when you’re sedentary for 6+ hours [during a flight], leaving you more vulnerable.”

How to combat it: Start your hydration routine 24 hours before departure. Drink water regularly, limit alcohol and caffeine during travel, and prioritise rehydration upon landing. Pack hydration sachets or supplements as your secret weapon against travel dehydration.

2. Your body clock becomes your enemy

Travel disrupts your body’s natural circadian rhythms, and a lack of sleep suppresses the immune system. Long-haul flights to winter sun destinations are particularly challenging. Your body uses energy adjusting to new time zones while dealing with missed sleep, creating the perfect conditions for illness.

How to combat it: Begin adjusting your sleep pattern by one to two hours in the days leading up to travel, giving your body a head start. Natural light exposure at your destination helps reset your internal clock faster.

3. The holiday paradox strikes

Most people abandon their usual routines on holiday – staying up later, spending entire days in the sun, eating and drinking differently. These lifestyle shifts can shock your system, particularly when transitioning from Britain’s colder climate to tropical destinations.

How to combat it: Pace yourself from day one. Sample local delicacies and treats, but balance richer meals with lighter options. Keep alcohol consumption in check, especially during the first few days when your body is still adjusting.

4. The ‘return home slump’ hits hardest

Many travellers only fall ill after returning home, as stress, jet lag, and the shift from warm climates back to Britain’s autumn chill create a triple threat to immunity. This post-holiday crash is particularly common during winter months when our bodies are already working harder to stay healthy.

How to combat it: Build in a buffer day at home before returning to your normal routine. If that’s not possible, time return flights to allow for proper rest. Use your first day back to unpack calmly, rest, and eat nourishing foods to reset your system rather than diving straight back into work.

Gavin Lapidus, founder at eShores, comments:

“As the weather turns colder and darker, we’re seeing a surge in Brits booking last-minute winter sun escapes. There’s nothing quite like stepping off a plane into 30-degree heat when you’ve left behind grey skies and drizzle at home – but autumn and winter are already challenging times for our health, with more bugs circulating and our bodies working harder in the cold. The last thing anyone wants is to spend their precious break feeling under the weather, or worse, to come home sicker than when they left. Simple preparation can make all the difference between a rejuvenating break and a week of feeling rough. After all, the best holiday is one where you actually feel well enough to make the most of that glorious sunshine!”

For more information about eShores and how their experienced travel consultants can help you plan and book your dream winter escape, visit https://www.eshores.co.uk/