BY THE OPTIMIST DAILY EDITORIAL TEAM

Even though cruise ships may have a bad rap in the news lately, you may have planned or are still planning a trip on the sea. You’ve looked up the excursions, debated which restaurants to book, and maybe even perused the spa offerings. The health side of cruise prep isn’t nearly as exciting, but spending some time on it now could be the difference between the vacation you’ve been imagining and days locked away in your cabin.

Here are the areas you need to pay special attention to.

A few weeks before you board

Book a pre-trip doctor’s visit

Schedule a visit with your doctor four to six weeks before departure. The CDC recommends getting up to date on flu and COVID-19 vaccines before a cruise, and if you’re in a higher-risk group, ask about the RSV vaccine too. If your itinerary includes tropical or remote destinations, your doctor can advise on any destination-specific vaccines or medications.

Start adjusting your sleep schedule now

While you’re at it, think about your sleep. If you’re flying east and crossing three or more time zones, jet lag is a real factor: it leaves you feeling run down and more susceptible to digestive issues before you’ve even boarded. Shifting your bedtime by 15 to 20 minutes a day over two to three days beforehand can make a noticeable difference in how you feel on day one.

Assemble a health kit

Put together a small health kit before you go. Cruise ship shops carry some of this, but the selection tends to be limited, and the markups are steep. Pack any prescription medications in their original containers, something for motion sickness (meclizine or Dramamine work for most people), basic pain and fever relief like ibuprofen or acetaminophen, antacids, an antidiarrheal, and a few bandages. If you have a history of serious seasickness, ask your doctor about scopolamine patches, worn behind the ear, which can provide relief for up to three days at a time.

Travel insurance and cabin choice

One last note before you leave: travel insurance is worth considering. Onboard medical care adds up quickly, and emergency air evacuations can run well over $200,000. It’s the kind of thing you hope you never need. If motion sickness is a concern, a lower-deck or midship cabin tends to reduce what you’ll feel at sea.

What to pack beyond the obvious

Sanitizer, wipes, and a mask

Cruise ships have hand sanitizer stations throughout, but bringing your own means you can use it whenever you want rather than tracking one down. Pack antibacterial wipes too: crew members clean regularly, but wiping down your cabin’s door handles, light switches, and TV remote when you arrive is a two-minute habit worth doing. An N95 or KN95 mask is worth having for crowded indoor spaces, especially if you’re in a higher-risk group.

Shoes, sunscreen, and what to leave for the ship’s shops

Sunscreen with SPF 15 or higher is a given. So are good walking shoes: passengers on cruise ships average 10,000 to 15,000 steps a day, which is more than most people expect, and your feet will know it by day two if your footwear isn’t up to it. Add insect repellent if your itinerary includes tropical excursions: it’s significantly cheaper to bring from home.

A refillable water bottle matters more than it sounds. Staying properly hydrated supports immunity, helps with any nausea, and does your skin a favor after a day in the sun. Modern cruise ships typically have hydration stations you can fill from directly.

Habits that keep you well on board

Handwashing: more important here than at home

A 2026 study found that only one in 20 cruise ship passengers maintained proper hand hygiene throughout a trip, despite how much it matters in a shared, enclosed space. You want to be in that five percent. Wash your hands before eating, when you return from a port excursion, every time you re-enter your cabin, and after touching stair railings or elevator buttons. Soap is more effective than sanitizer, but sanitizer is the right move when soap isn’t available.

What to eat, drink, and skip

At mealtimes, the temptation to go hard at the buffet is understandable, but overeating is a reliable route to feeling rough at sea. The CDC recommends limiting alcohol to one drink per day for women and two for men, worth keeping in mind when drinks are included. If you’re planning to swim, it’s especially worth staying clear-headed. Be cautious about food at local port restaurants, too: preparation and hygiene standards aren’t always consistent with what you’d find on the ship.

Apply sunscreen at least 15 minutes before going outside and reapply every two hours. On a sea day, it’s easy to lose track of how long you’ve been on deck.

If something goes sideways

For seasickness

Seasickness usually responds well to moving to a lower deck, lying down with your head still, and consuming something with ginger: ginger ale, ginger chews, or ginger tea. Applying pressure to the P6 point on your inner wrist, which some research links to nausea relief, can also help; wristbands designed for this are available at most pharmacies before you leave. An antiemetic like dimenhydrinate (sold as Dramamine or Gravol) is worth packing if you’re prone to motion sickness.

For anything more serious

For anything more significant, including fever, vomiting, diarrhea, or difficulty breathing, notify the ship’s medical team promptly. They handle exactly this and will guide you on the next steps, which might include a brief quarantine period. A stomach bug typically resolves in one to three days with rest and fluids. For milder respiratory symptoms, wearing a mask protects the people around you.

One more thing: if you can, build in a recovery day or two when you return before heading back to work. Travel is genuinely tiring in ways that don’t always show up until you stop. Give yourself the time, and you’ll remember the trip for the right reasons.

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