1. Get Necessary Vaccinations and Medications

Before traveling, check the required and recommended vaccinations for your destination. For Tanzania and other African regions, common vaccinations include:

• Yellow Fever (required for some travelers)
• Typhoid and Hepatitis A & B (recommended for food and water safety)
• Tetanus and Rabies (important for adventure travelers)
• Malaria Medication (Tanzania is a malaria-prone area, so preventive pills like Malarone, Doxycycline, or Lariam are advised)

Visit a travel clinic at least 4–6 weeks before departure to get up-to-date advice on health precautions.

2. Stay Hydrated and Eat Safely

• Drink bottled or purified water to avoid waterborne illnesses. Avoid tap water, ice cubes, and unpasteurized dairy products.
• Stick to cooked foods and fruits you can peel (like bananas or oranges). Avoid raw salads, undercooked meats, and street food unless you’re confident in its hygiene.
• Carry oral rehydration salts (ORS) in case of dehydration due to heat or stomach issues.

3. Prevent Altitude Sickness (For High-Altitude Destinations Like Kilimanjaro)

If you plan to climb Kilimanjaro or visit high-altitude areas, acclimatization is crucial.

• Ascend gradually and allow time for your body to adjust.
• Stay hydrated and avoid alcohol or sleeping pills, which can worsen symptoms.
• Consider taking Diamox (Acetazolamide) to reduce altitude sickness effects.
• Watch for signs of altitude sickness, such as headaches, dizziness, nausea, and shortness of breath.

4. Pack a Travel First-Aid Kit

A well-stocked first-aid kit can save you from minor health issues. Include:
✔ Pain relievers (Paracetamol, Ibuprofen)
✔ Antidiarrheal medication (Imodium)
✔ Antihistamines (for allergies and insect bites)
✔ Motion sickness tablets (if traveling by boat or plane)
✔ Sunscreen and lip balm (for sun protection)
✔ Bandages, antiseptic wipes, and blister pads (especially for hikers)

5. Protect Yourself from Insect Bites

Mosquitoes in Tanzania can carry diseases like malaria and dengue fever. Reduce the risk by:

• Wearing long sleeves and pants, especially in the evening.
• Applying insect repellent with DEET or Picaridin.
• Sleeping under a mosquito net in areas where malaria is present.

6. Get Enough Rest and Manage Jet Lag

Traveling across time zones can cause jet lag, leading to fatigue and trouble sleeping. To adjust quickly:

• Try to match your sleep schedule before departure.
• Stay hydrated and avoid excessive caffeine or alcohol.
• Spend time in natural sunlight upon arrival to help reset your internal clock.

7. Practice Good Hygiene

• Wash your hands frequently or use hand sanitizer.
• Avoid touching your face, especially in crowded areas like airports.
• Carry wet wipes to clean surfaces like airplane tray tables and door handles.

8. Get Travel Insurance

A comprehensive travel insurance plan covers medical emergencies, trip cancellations, and lost luggage. If you’re planning adventurous activities like hiking Kilimanjaro, make sure your policy includes high-altitude trekking coverage.

9. Listen to Your Body

If you feel unwell, don’t ignore symptoms. Seek medical attention if necessary, and take rest days when needed. Overexertion, especially in hot climates or at high altitudes, can lead to serious health risks.

10. Mental and Emotional Well-Being

Traveling, especially long-term or solo travel, can be overwhelming. Stay connected with loved ones, take breaks when needed, and practice mindfulness to reduce stress and anxiety.