One of the questions we get asked most often is:

“How do you travel to countries with limited sanitation, different food standards, and questionable water without getting sick?”

The truth is that getting sick while traveling is never completely avoidable. Even the most experienced travelers occasionally lose a battle against a rogue street taco or contaminated ice cube.

That said, after traveling through more than 70 countries—including Nepal, Cambodia, India, Egypt, Morocco, the Philippines, Vietnam, and countless others—we’ve developed a system that dramatically reduces our chances of spending vacation time hugging a toilet.

Here are the strategies we swear by.

1. Water Is the Biggest Risk

Most travelers know not to drink tap water, but many don’t realize how many other ways contaminated water can sneak into your body.

We avoid:

• Tap water
• Ice cubes
• Brushing teeth with tap water (in higher-risk destinations)
• Unwashed fruits and vegetables
• Drinks diluted with local water

Our Favorite Water Tools

LifeStraw

A LifeStraw is lightweight insurance.

If you’re hiking, traveling remotely, or simply unsure about water quality, it can filter bacteria, parasites, and microplastics from water sources that would otherwise be risky.

LARQ PureVis 2 Bottle

This has become one of our favorite travel tools.

The UV-C purification system helps neutralize bacteria and viruses while also reducing odors and improving water quality. It’s especially useful when you’re unsure how clean your water source really is.

Even when staying in nice hotels, we use it regularly.

2. Skip the Ice

One of the easiest ways to get sick is through ice.

Many travelers carefully avoid tap water and then unknowingly consume it frozen.

If you’re in a destination where water safety is questionable:

• No ice in cocktails
• No ice in soft drinks
• No blended drinks unless you know the ice source

That margarita isn’t worth spending the next 48 hours in your hotel bathroom.

3. Avoid Food Sitting Out

Heat kills many pathogens.

Cold temperatures don’t.

We generally avoid:

• Buffets where food has been sitting for hours
• Pre-made sandwiches
• Room-temperature meats
• Food sitting under heat lamps all day
• Dairy products left unrefrigerated

Instead, we look for food that’s:

• Freshly cooked
• Served hot
• Prepared in front of us

If it’s steaming, that’s usually a good sign.

4. Check Reviews Before You Eat

This simple habit has saved us countless times.

Before eating anywhere unfamiliar, we quickly check:

• Google Reviews
• TripAdvisor
• Recent traveler photos
• Food safety complaints

A restaurant with thousands of reviews and high ratings generally has enough volume that problems would quickly become obvious.

We pay close attention to:

• Cleanliness photos
• Recent reviews
• Mentions of food poisoning
• Local popularity

If locals are eating there and reviews are strong, that’s usually a positive sign.

5. Sanitize Your Hotel Room

This sounds obsessive until you remember how many people touch hotel surfaces.

The first thing we do upon arrival:

• Wipe down light switches
• Door handles
• Remote controls
• Bathroom fixtures
• Desk surfaces
• Bedside tables

Travel-size disinfecting wipes take up almost no space and can dramatically reduce exposure to viruses.

6. Hand Sanitizer Is Attached to Our Backpack

Literally.

We keep a sanitizer clipped directly onto our backpack so it’s always accessible.

We use it:

• After public transportation
• Before eating
• After touching railings
• After handling cash
• After airports
• After rideshares

Hand hygiene is one of the most effective ways to prevent illness while traveling.

7. Wash Your Hands Constantly

Hand sanitizer is helpful.

Soap and water are better.

We make a habit of washing our hands:

• Before every meal
• After using the restroom
• After public transportation
• After entering hotels
• After crowded attractions

It’s boring advice because it works.

8. Take Florastor

One of the staples in our travel kit is Florastor (Saccharomyces boulardii).

Research suggests it may help reduce the risk of antibiotic-associated diarrhea and some forms of traveler’s diarrhea.

We typically start taking it before departure and continue throughout the trip.

Many travelers also bring:

• Electrolyte packets
• Oral rehydration salts
• Activated charcoal (consult your doctor)
• Basic anti-diarrheal medication

The goal isn’t just prevention—it’s being prepared.

9. Be Careful With Street Food

Contrary to popular belief, street food isn’t automatically dangerous.

In fact, some street vendors are safer than restaurants.

Our rule:

Choose vendors with:

• Long lines
• High turnover
• Food cooked fresh
• Hot cooking surfaces
• Lots of local customers

Avoid:

• Food sitting out
• Raw meat exposed to flies
• Lukewarm dishes
• Empty stalls nobody uses

The busiest vendor is often the safest vendor.

10. Stay Hydrated and Well-Rested

A tired, dehydrated traveler is more vulnerable.

Long flights, jet lag, alcohol, dehydration, and lack of sleep weaken your immune system.

We prioritize:

• Adequate sleep
• Hydration
• Daily movement
• Managing stress

Sometimes the biggest travel health hack isn’t a supplement—it’s simply getting enough rest.

11. Carry a Mini Travel Pharmacy

We never leave home without:

• Florastor
• Electrolytes
• Ibuprofen
• Acetaminophen
• Bandages
• Motion sickness medication
• Antihistamines
• Anti-diarrheal medication
• Prescription medications
• Hand sanitizer

Finding medications abroad isn’t always easy, especially when you’re already sick.

12. Trust Your Gut

Sometimes a place just feels off.

Maybe it’s dirty.

Maybe the food has been sitting out.

Maybe the kitchen looks questionable.

Maybe nobody else is eating there.

Listen to that instinct.

Skipping one meal is far better than losing three days of your trip.

Final Thoughts

People often assume that travel sickness is inevitable when visiting developing countries.

It isn’t.

Most illnesses can be prevented through simple habits:

• Drink safe water
• Skip the ice
• Eat hot food
• Wash your hands
• Sanitize surfaces
• Use probiotics like Florastor
• Research where you eat
• Carry a few basic supplies

We’ve used these strategies while traveling across dozens of countries on six continents, and they’ve helped us stay healthy for the vast majority of our adventures.

The goal isn’t to travel in fear.

The goal is to travel smart so you can spend your trip exploring ancient temples, hiking mountains, and experiencing incredible cultures—not searching for the nearest bathroom.