Nothing derails a tropical getaway faster than getting sick. In the UAE—and especially during summer travel seasons—visitors often face factors such as dry aircraft cabins, jet lag, disrupted routines, and novel pathogens. With influenza cases rising among travelers and locals alike, adopting smart health habits can make the difference between exploring Dubai’s skyline and fighting fever at your hotel.

Here are seven simple yet powerful habits to keep the flu at bay and ensure your adventure stays on track:

1. Boost Your Immune System Before Departure

Before you even pack your suitcase, start preparing your body. Incorporate immune-supportive nutrients such as vitamin C, zinc, and vitamin D into your routine. Experts suggest beginning these supplements a few weeks before travel for maximum effect, ideally after checking your levels with a healthcare provider. This proactive approach can prepare your defenses for exposure to unfamiliar germs in airports or planes.

2. Prioritise Vaccination If Eligible

Getting a flu shot at least two weeks before your trip is strongly advised—especially for children, older adults, and those with chronic conditions. Vaccination remains the most effective way to reduce severity of illness. This is also recommended by UAE health authorities for travellers, particularly those visiting regions with active flu circulation or attending large events where crowd transmission risk is high.

3. Stick to Reliable Nutrition and Hydration

When travelling, it's tempting to indulge—but your health needs consistency. Choose whole, easily digestible meals, stay hydrated with bottled or filtered water, and limit salty, sugary, or processed snacks. Carry healthy snacks like nuts, fruit, or oatmeal to help you avoid airport or buffet overload. Proper hydration not only supports immunity but also keeps mucous membranes moist, forming a natural barrier against viruses.

4. Maintain Good Sleep Habits

Jet lag, changing beds, and long travel days can disrupt your sleep—weakening your immunity. To maintain restorative sleep:

• Avoid screens at least an hour before bedtime
• Aim for natural light exposure in the morning to reset your internal clock
• Use sleep aids like eye masks, ear plugs, or travel pillows
• Consider supplements like magnesium or melatonin—ideally under medical guidance

Letting your body rest helps it fight off infections more effectively.

5. Practice Smart Hygiene and Mask Use

Viruses spread easily in crowds and enclosed spaces like planes and airports. Reduce your exposure by:

• Wearing a well-fitting surgical or N95 mask in crowded areas
• Washing hands frequently using soap and water or alcohol-based sanitiser
• Avoiding touching your eyes, nose, and mouth
• Covering coughs or sneezes with a tissue or your elbow

These simple measures are proven to reduce the risk of respiratory infections.

6. Keep Moving and Stretch Often

Long-haul flights and sitting for extended periods can lead to fatigue and increase the risk of blood clots. Aim to move every few hours—walk the aisle, do ankle rotations, or perform chair stretches. Compression socks can also help circulation. Staying active keeps your immune system engaged and reduces body stiffness when you arrive at your destination.

7. Prepare a Travel Health Kit and Plan Ahead

A well-stocked travel kit is your first line of defence if symptoms arise. Include essential items such as:

• Fever reducers, antihistamines, cough syrup
• Oral rehydration salts and antidiarrheal medication
• Thermometer and antiseptic ointment
• Motion sickness pills or allergy medication as needed

Before departure—4 to 8 weeks is ideal—visit a travel clinic or doctor. Obtain destination-specific medical advice, update vaccinations, and carry medications in your hand luggage. Also ensure your travel insurance covers medical contingencies.

Why These Habits Are a Traveller’s Best Defense

Collectively, these habits help travellers combat the common threats that come with travel—airplane air, new environments, heat exposure, jet lag, and crowd contact. By supporting immunity, maintaining hygiene, and staying prepared, you reduce your chances of getting ill and missing out on unforgettable experiences.

Children, older adults, immunocompromised travellers, and those travelling to more humid or hotter climates should follow all of these tips carefully. These groups are particularly vulnerable to flu complications and dehydration.

Travel is meant to broaden horizons and create memories—not sniffle through itineraries. These seven health habits can keep you energized, resilient, and able to enjoy every moment—from desert excursions to waterpark thrills. With simple preparation and mindful self-care, summer flu doesn’t need to be part of your travel story in the UAE.

Safe travels—and may your adventures be flu-free.