How to Avoid Getting Sick on a Dive Trip

Diving is one of the most thrilling and rewarding activities you can do, but traveling for dive trips can bring with it a few health risks, including illness related to water quality, dehydration, jet lag, or food. Preventing sickness is just as important as preparing your dive gear—because if you’re not feeling your best, you won’t be able to fully enjoy your dives. Here are some tips to stay healthy and avoid common dive trip illnesses.

Stay Hydrated

Hydration is key, especially when you’re traveling to hot or dry environments. Dehydration can affect your energy levels, mood, and even your ability to equalize during dives. Make sure to drink plenty of water before and after your dives, and avoid alcohol or excessive caffeine, which can lead to dehydration.

Because I struggle with leg cramps, I have been experimenting with a sport drink powder from Skratch. A good rule of thumb is to drink at least 2 liters of water per day, and more if you’re in a particularly hot climate.

Avoid Food and Water Contamination

Food and waterborne illnesses are common complaints for travelers. To avoid getting sick:

• Only drink bottled or purified water
• Avoid ice unless you’re sure it’s made from clean water
• Eat at reputable restaurants
• Avoid street food or undercooked meals
• Be especially cautious about raw food like sushi, oysters, or ceviche

If you’re unsure about the hygiene standards of a place, it’s better to play it safe and avoid consuming raw or undercooked foods.

Prevent Motion Sickness

If the boat ride is longer than 30 minutes, I don’t take any chances. I dose up with a motion sickness pill—one 12 hours before the boat ride and another 1 hour before I board.

Don’t try and be macho—if you feel the potential for seasickness, just take the damn pill.

Motion sickness can ruin your day, so it’s better to be safe than sorry. Staying on deck and focusing on the horizon also helps, but medication is my go-to for peace of mind.

Protect Yourself from Sun Exposure

Spending long hours on boats or on the beach means prolonged sun exposure, which can lead to sunburn and heat exhaustion.

• Apply reef-safe sunscreen regularly
• Wear protective clothing: hat, sunglasses, rash guard
• Avoid direct sun exposure during 10 a.m. to 4 p.m.
• If you feel lightheaded or dizzy, get out of the sun and cool down immediately

Watch Out for Local Illnesses

Depending on your destination, there may be certain health risks to consider:

• Research any potential diseases in advance
• Ensure you’re up-to-date on vaccinations
• Use mosquito repellant and wear long sleeves if insect-borne illness is a concern

Rest and Sleep Well

Jet lag, long travel days, and excitement for your dives can make it tempting to skip sleep, but rest is essential for immune function and energy.

• Aim for 7–8 hours of sleep per night
• Adjust to the local time zone as soon as possible
• A well-rested body is more capable of fighting off illness

Know When to Rest

Overexertion can lead to fatigue and illness while traveling. If you’re feeling off:

• Take a break from diving
• Let your body recover fully
• Dive operators should respect your decision to rest

Pushing through fatigue or illness can lead to further complications and spoil your dive trip.

Final Thoughts

Staying healthy on a dive trip is essential to getting the most out of your time underwater. By taking simple steps like staying hydrated, eating safe food, protecting yourself from the sun, and ensuring adequate rest, you can significantly reduce the chances of getting sick. Planning ahead and paying attention to your body can help ensure you dive safely and fully enjoy your trip without being sidelined by health issues.