Last Updated on June 5, 2025
You’re feeling on top of the world as you step aboard the ship that will take you on the cruise you’ve been dreaming of for what seems like forever. Chances are good you’ll have the time of your life, but nasty bugs may be among your fellow passengers, not to mention the potential for accidents. Both can turn your dream vacation into a nightmare. There are steps you can take to minimize the risks and maximize your enjoyment.
My husband and I have done most of our cruising on Holland America ships, so what follows will be based on our experiences aboard that particular line. However, there are industry standards for health and safety by which all cruise lines must abide, if you cruise with another line, the information I’m sharing should apply.
Healthy Cruising Begins Before You Board
As your departure date gets closer, your excitement builds and you begin to make the necessary preparations: making sure your passport is up-to-date, purchasing travel insurance, and deciding what to pack. What about your health? A small amount of planning can go a long way to keeping you healthy at sea.
First and foremost, make sure you pack enough prescription medication, over-the-counter supplements, and anything else you take regularly to last you the entire cruise, as well as a few extra days. Pack your meds in your hand luggage. Also, if you are prone to certain illnesses, you might want to speak to your doctor about prescribing antibiotics to prevent bacterial infections from getting started.
Pack plenty of sunscreen. Even when the sea breeze feels delightful, that radiant sun shining down from a cloudless sky can still leave you with a burn that will make you miserable for days.
Take along a collapsible water bottle to help you stay hydrated, which won’t take up much space in your carry-on luggage. While you’re at it, depending on where you’ll be docking, consider bringing along some bug spray.
Keep Those Hands Clean
According to Dr. Arnold Teodoro, Senior Doctor aboard the Holland America Noordam, the number one thing you can do to keep germs at bay is to wash your hands – frequently and thoroughly. Hand sanitizers work in a pinch, but there’s nothing like good old-fashioned soap and water.
Prior to COVID-19, cruise lines made wall-mounted hand sanitizers available throughout their ships. Today, they’re accompanied by sinks on Holland America’s Lido Decks, where the sumptuous buffet is located.
The sink stood out when we set foot on the Lido Deck for the first time since COVID, and having touched elevator buttons and handrails between our cabin and the buffet, we used it. According to Yelena Simoen, Hotel General Manager on the Noordam, the sinks were installed as an accessibility feature.
“It’s interesting that it really didn’t have anything to do with COVID,” she said, “but it may encourage more handwashing.”
Yelena explained that sanitizing handrails, banisters, elevator buttons, and other frequently-touched surfaces is an integral and on-going part of the cleaning routine aboard Holland America ships. Although not a replacement for washing our hands frequently, knowing this was reassuring.
Stay Hydrated
Your skin, your gut, and your general health need water to function effectively. Make sure you give your body the hydration it craves and needs, whether you’re lounging in your cabin, catching some rays by the pool, or exploring a port town on a hot day, keep your water bottle handy.
Along with the sink in the buffet area, we noticed a sign cautioning us to refrain from filling our bottles directly from the water and beverage dispensers. So, we filled up glasses and deposited the contents into our bottles instead. It was an extra step, but we could see the logic.
If you’re visiting ports where the local water may not be safe to drink, you will be notified before the ship arrives. Heed the warnings to drink only bottled water, and give iced drinks of any kind a pass. Also, beware of unpeeled fruits and raw vegetables that may have been washed in questionable water.
Be Mindful of Your Food and Alcohol Consumption
Cruise ships are a food-lover’s paradise. Multi-course meals in the dining room, specialty restaurants, buffets featuring food of all types and ethnicities, and room service at your fingertips comprise a 24-hour-a-day munch-fest for the taking. If you employ a few simple strategies, you stand a good chance of returning home without more baggage on your body than in your luggage.
- Because you can have five courses in the dining room doesn’t mean you’re obligated to do so. Choose the foods you know you will enjoy or would like to try for the first time, even if you opt for two appetizers and no main course.
- If the portions look too large, ask for a smaller serving. Food waste is a problem on all cruise ships, and you don’t want to be someone who adds to it. Besides, if you’re hungry later, there’s always food available somewhere on the ship.
- If you want to indulge in a larger-than-usual dinner, consider a light lunch, or enjoy a full breakfast and skip lunch altogether. My husband and I sometimes chose one of the custom-made omelets bursting with our favorite goodies on the Lido deck, which held us for most of the day. Well, okay, we did occasionally also sneak in an ice cream cone mid-afternoon.
- Cruise the buffet before making your decision. This will allow you to prioritize your selections based on what you truly want. You also avoid situations where you become aware of something marvelous you must have halfway through your meal, fill another plate with it, and end up overeating.
- A cruise ship buffet provides the opportunity to try foods new to you. You can request a small amount on your plate to sample, then decide if you want more.
- If you like to snack, pick up some fruit when leaving the buffet area to munch on later. My husband and I loved sharing an Asian Pear almost every day while cruising from Japan to Vancouver via Alaska.
Drinks packages aboard cruise ships can be both a blessing and a curse. If your package includes soft drinks, freshly squeezed juices, and specialty coffees, you may get your money’s worth without drinking to excess. If you imbibe in alcohol, consider purchasing by the drink. It can be tempting to make the most of your package, but your body won’t thank you in the morning.
Alcohol consumption aboard cruise ships, especially on those considered “party boats,” can lead to other problems than a bad hangover. When your guard is down, you could find yourself behaving in ways you’re likely to regret later, and you may be vulnerable to predators. Enjoy your libations, but know your limits.
Keep Your Body and Mind Fit
Cruising is synonymous with rest and relaxation, and a certain amount of vegging can be beneficial. At the same time, an ocean voyage may serve as an opportunity to tone up your body and tune up your mind.
The Holland American ships on which we’ve sailed all had fitness centers with modern equipment, a pool, and a promenade deck enabling you to chalk up a mile on your pedometer for every three circuits. And of course, you always have the option to take the stairs instead of the elevator.
Time ashore offers plenty of walking opportunities. Whether you take one of the ship’s excursions, or explore the port on your own, staying on the move and learning about the history and culture of the city you’re visiting is a painless way to do both your mind and body good.
Cruising gives you the opportunity to catch up on your reading, immerse yourself in word or math puzzles, socialize, meet new people, and engage in activities simply for the fun of it. Whether you enjoy music, dancing, flexing your trivia muscles, or participating in a variety of games, even sea days can be full of enjoyment and mental stimulation. Remember, you don’t stop playing when you grow old, you grow old when you stop playing.
If the Worst Happens?
Cruise ships may be like floating hotels, but they aren’t floating hospitals. If you’re in tip-top shape when you board, but you become ill or have an accident while at sea, you can expect basic care. Nake sure you have travel insurance that would cover these situations.
The Noordam has a medical center with two doctors, four nurses, and three hospital rooms. You can expect competent and compassionate treatment for minor ailments, cuts, scrapes, and some fractures. Anything more serious involves keeping patients stable and comfortable until the ship reaches the nearest port. Although rare, helicopter evacuations are possible under certain circumstances.
If you catch a bug, it may take 48 hours before symptoms appear. See a doctor or nurse at the first sign of trouble. The sooner you receive treatment, the sooner you’ll start feeling better. Be aware that you may be asked to isolate for a couple of days. This will be a disappointment, but consider your fellow passengers and the ship’s crew. Call room service for some chicken soup and make the best of it.
Here’s a final checklist to help you stay healthy on your cruise:
- Wash your hands frequently and use hand sanitizers when you can’t
- Stay hydrated both on and off the ship
- Make sure you have all the medication you’ll need for the duration of your cruise, plus a little extra
- Don’t overeat on the ship, and be careful of what you consume while in port
- Use your sunscreen, sunglasses and hat
- Watch your step and use the ship’s handrails when seas get rough
- Keep your distance from coughers and sneezers
- Enjoy your cruise to the fullest
