October marks the beginning of cold and flu season, and with concerns growing over the Ebola outbreak, it’s especially important to take the necessary precautions to stay healthy. Sometimes traveling can weaken your immune system—flying can be dehydrating, plus you’re in close proximity to strangers, and the air is being circulated. Here are 15 ways to stay healthy during cold and flu season.

1. Wash Your Hands

Washing your hands is the single most important step you can take to stay healthy. Just think of how many common surfaces you touch every day—whether you’re working or traveling. All of those surfaces are touched by many other people, and keeping your hands clean is the best way to make sure you aren’t picking up any germs you don’t want.

2. Use Antibacterial Wipes

Use antibacterial wipes to clean surfaces before you touch them, but also wipe up after you’ve touched them yourself. A quick wipe-down can help prevent the “traveling” of germs. This is especially important if you’re flying, taking public transportation, or want to be sure all the surfaces in your hotel room are clean. If you think you’re coming down with a cold, you can also wipe down surfaces as a courtesy to those around you.

3. Take Your Vitamins

Zinc is one nutrient known to help the immune system fight off any invading bacteria and viruses. The body also needs it to make protein and DNA, which are part of the genetic material in all cells. Vitamins C and D are also other known immune boosters. Zinc lozenges and vitamin supplements are easy to find at any local pharmacy.

4. Stay Hydrated

We are supposed to drink eight cups of water a day, but if you’re flying, it’s important to drink even more. The change in altitude and dry air can often mean dehydration, so it’s important to drink water regularly. One trick: Bring an empty water bottle through airport security so you can fill it up once you’re inside.

5. Get the Flu Vaccine

Travelers will ideally want to get the vaccine at least a week or two before they travel to give their body enough time to build up immunity. For those who are queasy about the shot, there are also nasal sprays available.

6. Pack a First Aid Kit

Carry a mini first aid kit in your carry-on—it can be as simple as a small Ziploc bag. Here are some things to consider including: a thermometer, allergy pills, Band-Aids, Tylenol, eye drops, nasal spray, anti-diarrhea pills, decongestants, antacid tablets, antibiotics, and motion sickness pills. For those with asthma, include an inhaler, and for those with severe allergies, include an EpiPen.

7. Stay Rested

Try to get as close to eight hours of sleep a night as you can. Our bodies need sleep to rejuvenate, and our immune system weakens when we don’t get enough rest.

8. Cough or Sneeze into a Tissue

Avoid coughing and sneezing into your hand because it helps germs travel—germs from your hand will transfer to whatever surface you touch next. Cough or sneeze into a tissue instead, then throw the tissue away and wash your hands immediately afterward.

9. Protect Your Nose From Dry Air

Our noses create mucus when a foreign bacteria or virus is encountered, and this mucus contains enzymes that break them down. Research shows that keeping your nasal passages hydrated is effective in boosting your body’s own system of germ eradication. Carry nasal mists and saline nasal sprays with you, especially on long plane flights. If you’re worried about the TSA 311 liquids rule, you can also bring a salve like Aquaphor, and place small amounts at the base of each nostril. It may sound strange, but it can keep your nose from getting dry.

10. Travel with Your Own Blanket and Pillow

Few airlines provide blankets and pillows anymore, and the ones they do often harbor germs. Carrying your own light blanket or shawl and inflatable or foldable pillow can act as another precaution against cold and flu transmission. You can also use both in hotels, especially if you’re worried about transferring germs.

11. Open the Air Vents

On the plane or in the car, there is often a lack of circulation, which creates a safe haven for germs. So turn on that air vent and get the air circulating.

12. Skip the Cocktail

Alcohol not only dehydrates you, but also contributes to jet lag. If you drink alcohol to reduce anxiety or to help you sleep, consider other options instead, such as taking melatonin or drinking an herbal tea.

13. Speak Up

This might be hard for the shyer travelers, but ask to change seats if someone next to you is coughing or sneezing. If you spot a stray hair or stain on your hotel bedding, call the front desk and ask to have them changed again.

14. Wear a Mask

When you can’t change who you’re seated next to, wear a face mask. Many germs are airborne, and face masks are proven to be effective in preventing transmission of airborne germs.

15. Get Moving

If you’re stuck on a long flight or on a long car ride, make sure to get up or stop at a rest stop to walk around and shake out your legs. Moving your body around gets circulation through your blood and lymph system, allowing for better illness prevention.

No matter where you are during cold and flu season, don’t be afraid to take precautions and speak up for yourself. Staying healthy is important, and often little things like washing your hands and wiping down surfaces can make a huge difference.

For more information about health and travel, check out:

• What Travelers Need to Know During the Ebola Virus Outbreak
• Diseases Travelers Can Catch in Popular Destinations
• 4 Ways Your Hotel Can Make You Sick & How to Protect Yourself

By Jessica May Tang for PeterGreenberg.com