Don’t let the summer flu ruin your trip: 7 health habits every UAE traveller needs

Nothing wrecks your travel mood than a flu. Yes, imagine seeing the most stunning sights like Hoi An the little town of lanterns, or walking through British trails, and finding yourself…sneezing throughout? 

But, unfortunately, that’s what travel can do.  Late nights, unfamiliar food, dry airplane air, and disrupted routines can leave even seasoned travellers feeling drained, or worse, sick.

Well, we’re here to help. 

Oliver Motisi, Chief Product Officer at Bioniq and a specialist in Clinical and Public Health Nutrition, shares his tips for staying healthy and energised while travelling. From immune support to gut health and personalised nutrition, here’s how to prep your body before takeoff—and keep it running smoothly until you’re back home.

Build an immune-proof routine

We all know someone who came back from holiday with more than just a tan, cue the sniffles, sore throat, or post-travel fatigue. Travel often means exposure to new pathogens, temperature changes, and crowded spaces (hello, airport security lines). Motisi recommends strengthening your defences before and during your trip by focusing on key nutrients:

• Vitamin D

• Zinc

• Antioxidants like Vitamin C

Even better? Don’t guess—test. Check with your doctors before trying anything. 

Personalise whenever possible 

Not everyone is the same, and that’s especially true when you’re on the move. Don’t try to follow your friends routines and wellness habits: Tailor your own. 

And listen to your body: “Wearables like WHOOP and other health tracking tools make it easier to understand and respond to your body’s signals. And if you know you need regular snacks to stay energised, don’t skip them , just make sure they're healthy and nourishing,” explains Motisi.

Keep your gut happy 

Jet lag and airport food are rough enough, but did you know travel can throw your gut microbiome out of whack too?

“Your gut isn’t just about digestion—it impacts your immune system and even your mood,” says Motisi. This is due to the gut-brain axis, a direct line of communication between your digestive system and central nervous system.
To stay balanced:

• Take a daily probiotic

• Include fibre-rich foods like oats, fruits, and veggies

• Avoid highly processed or unfamiliar heavy meals that can trigger discomfort

Eat light, eat local

Ah breakfast buffets are just top-notch. You really want to cram everything on your plate. However, don’t. Try to fuel your body with whole, local, seasonal foods will keep your energy and digestion in check.

Opt for a Mediterranean-style approach: think grilled fish, fresh salads, olive oil, nuts, and legumes. Preparing your own travel snacks can help you avoid impulsive choices—but always check your destination’s rules on fresh produce and packaging.

Hydrate well 

If there's one thing air travel guarantees, it’s dehydration. The low humidity on planes can dry you out quickly, leaving you tired, bloated, or even with a headache.

Motisi’s rule: start hydrating the day before you fly. Then aim for 2.5–3 litres of water per day while travelling.
Bonus tip: Add electrolytes if you’re flying long-haul, sweating more in hot climates, or feel jet lag creeping in.

Prioritise sleep hygiene

Changing beds, noisy streets, and jet lag can wreck your sleep—but that doesn’t mean you have to give in to groggy mornings.

Motisi suggests the following for better shut-eye:

• Get natural light exposure in the morning to help reset your internal clock

• Limit screens an hour before bed

• Consider supplements like magnesium or melatonin (ideally personalised to your needs) for extra support