How to Stay Healthy on a Cruise: 10 Easy Tips for Smooth Sailing
⏱️ Estimated reading time: 7 minutes
Last updated: October 2025
Key Takeaway
Most cruisers sail happy and healthy every week. With a little cruise wellness know-how, you can avoid the headlines and enjoy every minute of your vacation. From fresh air and handwashing to hydration and rest, small habits keep you feeling your best at sea.
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Quick Cruise Wellness Facts
• Over 20 million people cruise each year, and only a small percentage experience illness onboard.
• Every ship has a medical center staffed by licensed professionals.
• Handwashing remains the number one way to stay healthy at sea.
Lately cruise ships have been making headlines again and not always for the right reasons. Between reports of COVID and norovirus outbreaks it’s easy to forget that millions of cruisers sail each year without so much as a sniffle. After more than thirty years of cruising (and catching a bug or two along the way), I’ve learned how to stay healthy on a cruise isn’t about stress, it’s about smart, simple habits.
If you’d like a lighter read on cruise wellness and balance, check out Cruise Wellness: 5 Simple Ways to Stay Healthy at Sea next.
Here are my ten favorite ways to stay healthy on a cruise so you can focus on the fun, not the tissues.
1. Prep for Success Before You Sail
A little preparation goes a long way. Rest well before embarkation, drink plenty of water, and pack a few vitamins or immune boosters if they’re part of your routine.
Double-check that your vaccinations are up to date and review any recommendations for your destinations.
Before every sailing, I confirm official updates on the CDC Cruise Ship Travel Page and make sure travel insurance is squared away. (If you need a refresher, here’s my Cruise Travel Insurance Guide.)
Feeling strong when you board is the best first step toward staying that way.
Quick Tip: Rest and hydrate well before embarkation day so you can start your trip energized instead of run down.
2. Pack a Cruise Wellness Kit
Tuck a few essentials in your carry-on: travel-size sanitizer, disinfecting wipes, motion sickness tablets, pain relievers, hydration packets, and any prescriptions.
If you’re cruising to a warm climate, don’t forget sunscreen, after-sun lotion, and something for bug bites. Sunburn and insect bites are two of the most common vacation spoilers.
For more inspiration, Travel + Leisure’s travel health kit guide has great suggestions for smart packing.
It’s one of those “hope you don’t need it but glad you have it” things that make cruising smoother.
3. Keep Your Cabin Clean
Once you board, take two minutes to wipe down high-touch areas such as door handles, light switches, counters, the TV remote, and bathroom surfaces.
Wash your hands more often than you think. Do it before eating, after using the restroom, and before heading out for drinks or excursions. Use the sanitizer stations placed around the ship, or bring your own small bottle for convenience.
For official hygiene reminders, visit the CDC Cruise Ship Travel Page again. It’s packed with simple prevention tips.
Quick Tip: The best time to sanitize your cabin is right when you arrive—before touching everything out of excitement!
4. Washy Washy Before You Noshy Noshy
If you’ve sailed Royal Caribbean you probably remember the cheerful “Washy Washy” Guy greeting guests at the buffet doors. He’s right, clean hands are your best defense.
Wash before every meal, after excursions, and after touching rails or elevator buttons. Use sanitizer in between if soap and water aren’t handy.
Want more peer-tested ideas? Check out Cruise Critic’s guide to staying healthy on a cruise.
5. Take the Stairs and Breathe the Sea Air
Skip the elevator when you can and use the stairs, it’s a built-in mini workout. Most ships also have a promenade or walking deck that circles the ship, making it a great way to hit your step goals with an ocean view.
While you’re inside, if a lounge or theater feels crowded, choose a seat with a little more breathing room when possible. And when you’re standing in line, give yourself some space and enjoy the breeze when you can.
Quick Tip: Aim for 5,000 to 8,000 steps a day onboard—it keeps your energy up and balances all those amazing cruise desserts.
6. Choose Outdoor (and Smaller) Shore Excursions
Fresh air is your friend on port days. Pick outdoor activities like snorkeling, kayaking, walking tours, or beach breaks.
When your budget allows, consider small-group or private tours. They keep the experience relaxed and give you a little more elbow room than large bus groups.
One of my favorites was the Awesome Shore Excursion – St. Lucia Food and Rum Tour. It’s flavorful, fun, and perfect if you want to sample local culture without feeling packed in.
7. Eat Smart (Without Skipping Dessert)
Healthy cruising doesn’t mean deprivation, it just means balance. Most cruise lines offer an impressive range of healthy choices including grilled seafood, fresh fruit, and vegetarian entrées.
You can always ask for smaller portions or skip the buffet if it’s too tempting. Dessert is still on the menu, and you’ve earned it.
Quick Tip: When in doubt, start meals with salad or fruit, and fill half your plate with fresh options before adding the fun stuff.
8. Stay Hydrated Like a Pro
Between sun, salt, and sea breezes, dehydration sneaks up quickly. Refill your water bottle regularly or mix hydration packets into your drink throughout the day.
The Mayo Clinic reminds travelers that drinking water often helps reduce fatigue and jet lag too, perfect for long travel days and warm ports.
Quick Tip: Drink one glass of water for every cocktail or coffee. Your body will thank you later.
9. Get Enough Rest
Cruise life can be busy with shows, trivia, karaoke, and late-night snacks, but rest matters. Fatigue can weaken immunity and make you more prone to catching whatever is going around.
Take a sea-day nap, skip a late show if you’re tired, and enjoy quiet mornings with coffee on deck. You’ll feel better and enjoy your excursions even more.
Quick Tip: Treat yourself to at least one early night and one afternoon nap per cruise. You’ll feel like a new person.
10. Know When to Ask for Help
If you do start feeling unwell, visit the ship’s medical center right away. The onboard medical staff handles everything from motion sickness to mild flu-like symptoms.
It’s also the moment you’ll appreciate having travel insurance coverage. It can save you hundreds if you need treatment or an early return home.
Quick Tip: Don’t wait it out—ship doctors are friendly, confidential, and used to treating everything from seasickness to sunburn.
Healthy Cruising Is Happy Cruising
Cruise wellness isn’t about perfection. It’s about enjoying what you’ve worked and waited so long for. With these simple steps, you’ll stay energized, comfortable, and ready for adventure from embarkation to debarkation.
If you’d like a shorter version of these tips, visit Cruise Wellness: 5 Simple Ways to Stay Healthy at Sea next.
We’re with you from Shore to Cruise! 💙
🌊 Keep Planning Your Happiest, Healthiest Cruise
If you found these tips helpful, explore these related reads:
- Cruise Prep Made Easy: Why I Always Pre Pack
- Ultimate Shore Excursion Guide
- Cruise Travel Insurance Guide
- Ultimate Cruise Embarkation Guide
❓ Cruise Health FAQs
Do cruise ships still have COVID or norovirus outbreaks?
Occasionally yes, but it’s rare compared to how many ships sail each week. Millions of people cruise every year without issue. Following simple hygiene habits goes a long way.
Should I bring my own cleaning wipes or hand sanitizer?
Yes. Ships provide sanitizer stations, but personal wipes or sanitizer make it easy to stay fresh anywhere, especially before meals, after using the restroom, or before heading out for drinks.
What are the healthiest types of shore excursions?
Outdoor tours such as snorkeling, beach breaks, or walking food tours are great ways to stay active. Choosing small-group or private tours offers extra comfort and space.
How can I avoid seasickness on a cruise?
Book a midship cabin on a lower deck for more stability, bring motion-sickness medication or wristbands, and step outside for fresh air if you start to feel off.
How can I boost my immunity before cruising?
Rest well, eat balanced meals, and hydrate. Packing vitamins or supplements can help, but sleep and water make the biggest difference.
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Michelle Strawcutter is a cruise educator, group travel leader, and creator of Shore to Cruise. She’s passionate about helping travelers plan stress-free vacations and stay healthy at sea through real, first-hand cruise wellness tips.
Michelle Strawcutter is a cruise educator, group travel leader, and the creator of Shore to Cruise, where she helps adults cruise smarter — from embarkation tips to bucket list itineraries. With 30+ cruises under her belt (and counting), she shares real-world insights, favorites, and “wish I knew that sooner” advice to help fellow cruisers make the most of every port and sea day.
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