Wellness While Cruising

As many of my friends and colleagues know, I am an avid cruiser. Cruising is how I unwind, decompress, and reconnect with myself. It helps to deepen my connection with my Creator, and I get to meet new people and form meaningful connection. I cruise because I love the smell and sound of the ocean, and the rhythm of the waves. It offers a peaceful tranquility, and the opportunity to momentarily forget whatever life has waiting back on land. However, this quietude can come at a price.

I have never experienced any major illness while at sea, but I often disembark a cruise with an Upper Respiratory Infection (URI). Recognizing this recurring pattern led me to begin a research project (currently underway) and intended for publication in a peer-reviewed journal. It is geared at identifying the different respiratory illnesses people are subject to while cruising and the effects it has with alcohol consumption.

While my research is still ongoing, I want to share practical, preventative strategies now. These tips are designed to help fellow cruisers stay healthy. This will not only protect themselves, but also fellow passengers, cruise staff, and the families they return home to.

A Preventative, Holistic Philosophy

As a healthcare provider, I have the ability to prescribe medications, including antibiotics. However, I do so very sparingly. I strongly believe in preventative medicine over curative medicine and trust the body’s innate ability to heal itself when properly supported.

That said, I still travel with antibiotics for emergencies. I can honestly say I have never had to use them while cruising. The holistic measures I consistently implement have always been sufficient to manage whatever I may encounter onboard.

Hydration Beyond Alcohol

Cruising culture often revolves around alcohol, which dehydrates the body, dries mucous membranes, and weakens immune defenses. This makes cruisers more susceptible to respiratory and other infections.

Special emphasis should be placed on Prioritize water intake throughout the day. One should be intentional about limiting alcohol consumption, especially on longer cruises. This will probable not happen among people who are avid drinkers. However, if you consume much alcohol, make a concerted effort to add hydration in-between those sips.

Sleep & Circadian Rhythm Disruption

Your sleep cycle will be disrupted, particularly on cruises longer than 15 days. That is often the amount of time it takes for the body’s biological clock to fully reset.

Helpful strategies:

· Try to go to bed close to your usual bedtime at home

· Wake up at roughly the same time each day

· If that’s not possible, reduce stress and go with the flow

Remember, you are on vacation. Rest is part of healing.

Hand Hygiene: Buffets, Railings & Elevator

Hand hygiene is one of the most critical. It is often overlooked and seems bothersome but it is a necessary preventative measures on cruises.

· Carry hand sanitizer at all times

· Sanitize before and after eating

· Sanitize before touching your face or eyes, and again afterward

On my last cruises, I developed two eye infections, both of which I treated successfully without medication. I used salt-water eye drops every three hours, including during nighttime bathroom breaks. I carry individual eye-drop bottles and replenish them with a simple salt-water mixture.

It is mildly uncomfortable, but extremely effective.

Because of those infections I now start to cover the pillows in my cabin with a towel before I sleep. If you think about it, these pillows are never sanitized. If the past guest had a cough and do so in that pillow, a clean pillow case offers little protection.

Respiratory Infections on Cruises

As mentioned earlier, I leave most cruises with a URI. The two worst episodes occurred:

· On a cruise from Barcelona to Rome

· On a cruise from New York City to the Caribbean

In both cases, I had close contact with visibly ill passengers. In other situations, people were coughing openly without covering their mouths.

Once I implemented specific preventative strategies, the frequency and severity of these infections decreased dramatically.

What Works for Me

· I wear a mask immediately in close quarters if people are coughing or sneezing

· I have no hesitation about protecting myself. I will put on a mask without delay

My Gold-Standard Gargle

· Equal parts baking soda and salt

· ½ teaspoon of each in 2 oz of water

· Gargle frequently and spit out

This mixture lasts several days and has been the most effective preventative measure I use.

At the First Sign of a Sore Throat

· Apply a few dabs of peppermint oil to the outside of the neck

· Apply a warm compress

· Go to bed immediately

This works best on the first night symptoms appear.

Hot and cold contrast showers can be a powerful way to support immune health.
Alternating 3 minutes of hot water (as warm as comfortably tolerated) with 30 seconds of cold water (as cold as you can tolerate), repeated for 4–6 cycles, may help stimulate circulation, invigorate the nervous system, and support the body’s natural immune responses.

Many people find this practice deeply rejuvenating—leaving the body feeling energized, refreshed, and more resilient.

When participating in excursions -- Particularly toward the end of a cruise. It is advisable to wear a mask on shared transportation (such as buses) if others around you are coughing or exhibiting respiratory symptoms

Managing Sinus Issues at Sea

· Bring and use inhalers consistently if prescribed

· Use saline sprays and steam showers

· Invest in a neti pot

· Hydrate aggressively

· Do not ignore early sinus pressure—it often precedes a URI

Motion Sickness & Gut Health

Don’t leave home without activated charcoal. It can be really helpful at the first sign of an intestinal bug or traveler’s stomach. Take 3–6 tablets as soon as symptoms start and drink plenty of water to help flush things through your system. A quick heads-up: your stool may turn black after using it — that’s normal. Make sure to hydrate well, since charcoal can cause constipation if you don’t. Important: Don’t take activated charcoal within 2 hours of any medications or supplements, because it can absorb them and make them less effective.

If you have prescribed medication for motion sickness, use it as directed. Prescription patches such as scopolamine are highly effective when used properly.

Supporting gut health is equally important, as the gut and immune system are closely connected.

Knowing When to Seek Medical Care Onboard

Seek onboard medical care if you experience:

· Persistent high fever

· Shortness of breath

· Chest pain

· Severe dehydration

· Symptoms that worsen despite rest and hydration

Cruise medical teams are equipped to manage acute conditions when needed.

Faith, Rest & Intentional Slowing Down

Cruising offers a rare opportunity to intentionally slow down. Connecting with God through meditation, prayer, and daily study nourishes the spirit, reduces stress, and supports physical healing. Rest is not laziness, it is restorative.

Final Thought

Cruising should be a time of renewal, enjoyment and fun, not recovery. With mindfulness, preparation, and respect for both your body and others, it is possible to enjoy the sea while staying well.

Companion Cruise Wellness Checklist

Health & Prevention Items

☐ Extra hand sanitizers
☐ Disinfectant spray or wipes
☐ Cough drops
☐ Eye drops (saline)
☐ Salt
☐ Baking soda
☐ Peppermint oil
☐ Charcoal tablets
☐ Sunscreen
☐ Sunglasses
☐ Masks

Daily Wellness Habits

☐ Drink water throughout the day
☐ Limit alcohol intake….(Oh No, lol)
☐ Wash/sanitize hands frequently
☐ Avoid touching face and eyes
☐ Prioritize sleep
☐ Spend time outdoors in fresh air

Dining & Social Safety

☐ Sanitize hands before and after buffet use
☐ Limit buffet dining when possible
☐ Request a new seat if someone nearby is coughing or sneezing
☐ Sanitize phone after photos or sharing devices

Cabin & Excursions

☐ Sanitize cabin surfaces on arrival
☐ Re-sanitize after cabin cleaning
☐ Mask up during excursions if others appear ill
☐ Avoid touching unnecessary surfaces

Seek Medical Care If Needed

☐ High or persistent fever
☐ Shortness of breath
☐ Chest pain
☐ Severe dehydration
☐ Worsening symptoms