Winter Travel Health Essentials: Gear up for a chilly adventure

Australians love to travel, and although our most sought-after destinations tend to boast tropical beaches or crystal clear swimming holes in the Mediterranean Sea, chilly climates are having a moment in the spotlight.

Embarking on a winter adventure is an exciting departure from the norm, but with colder temperatures comes an increased risk of illness. Follow our tips to get prepared and ensure you stay healthy on your next chilly adventure!

8 Must-Haves for thriving in the cold

  1. Travel-handy Hand Sanitiser: Ward off winter bugs and prevent the spread of illness with a small, convenient hand sanitiser that clips onto your bag and goes everywhere you go!
  2. Thermal layers: Layer up to ensure you stay warm down to the core.
  3. Immune Support Supplements: Load up on your probiotics, Vitamin C, Zinc, Elderberry and Echinacea.
  4. Portable heat packs
  5. Electrolyte tablets: Support hydration and lost electrolytes from cold weather activities. Our current favourite is the Hot Hydration Electrolyte Powder by Hydralyte, helping you to stay toasty warm while hydrating!
  6. Cold and flu relief, in case the cold gets the better of you.
  7. Sun Protection: Even in cold weather the sun can pack a punch! Remain sunsafe wherever you go.
  8. Healthy Snacks: Nuts, dried fruit, and protein bars will help you maintain energy and nutrient levels.

Travel Vaccinations

Before embarking on your overseas adventure, ensure your vaccinations are up-to-date.

It’s always best to consult your health professional about your vaccination requirements before travelling, as your immunity to certain diseases may have lapsed and you may require a booster. Pharmacists in many states are now able to provide a larger range of travel vaccines, which can be more economical than visiting the GP.

At WholeLife, our pharmacists are available to advise on, and administer, a wide range of travel vaccines, including:

Travelers can also bring diseases back with them when they return home to Australia, so getting vaccinated before travelling is important in protecting your own health as well as the health of others.

Jet lag

Before travel:

Shift sleep and wake times gradually by 30 minutes per day, starting 3 days before departure, to match the destination time zone.


  • Set watch to destination time.
  • Keep hydrated; avoid alcohol, tea and coffee.
  • Sleep at destination’s nighttime; use ear plugs and an eye mask.

On arrival:

  • Maximise sunlight exposure during the day – keep active with a light walk.
  • Establish new routine for meals and activities.
  • Adults may consider 1-3 caffeinated beverages in the morning, but avoid caffeine after midday to ensure a good night’s sleep.
  • Delay sleep until night time, or take a short half-hour nap if you’re feeling sleep deprived.
  • Stay in the dark during night time at new time zone, even if you’re unable to sleep.

Traveling with medicines

People taking regular medications can consult our WholeLife pharmacists for assistance in managing medications while away. It is important to:

  • Consider the amount/s of medications that you’ll need to take with you, to ensure you have enough for the duration of your trip
  • Keep medication in original packaging, preferably in your carry-on luggage in case of lost baggage.

When travelling outside of Australia with medications it’s also important to check the local regulations beforehand, as many countries place restrictions on medications you can bring in.

Commonly restricted medications include:

  • amphetamines, such as ADHD medications
  • medicinal cannabis (including oils, creams, edibles)
  • opioid-based painkillers, such as codeine
  • anti-anxiety and antidepressant medicines
  • sleeping pills
  • medications containing pseudoephedrine, such as cold and flu tablets

You can read more about this here.

Come visit your local WholeLife Pharmacy & Healthfoods to check off all the essential travel items on your list. Our pharmacists are always available and happy to discuss medication and vaccination requirements with you, ensuring you receive advice tailored to you and your specific travel plans.

Vaccination services may vary in different locations, based on state and territory regulations. Service fees apply and are subject to availability and pharmacist pre-screening. Please enquire within.

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