A record 107 million Americans will be traveling over the winter holidays – 6 million by plane alone, according to AAA. Experts say that travel, stress, and sleep loss wreak havoc with the immune system.

According to a 2002 study published in the Journal of the American Medical Association about 20 percent of plane passengers surveyed reported respiratory infections within five to seven days of traveling.

“Folks who go through jets and airports do have a little higher risk of getting infectious things, including head colds and influenza, and the reason is just exposure to more people,” says Dr. Catherine Forest, a family medicine doctor at Stanford Health care.

Dr. Max Lebow – medical director of Reliant Urgent Care, which operates four clinics in the Los Angeles area including one at LAX airport – says that the most common illnesses he and his staff treat are travelers with acute sinusitis, ruptured ear drums, nausea, and vomiting.

It’s not only exposure to more germs that makes us more vulnerable to infection. Other behavioral factors come into play. Lack of sleep is the most common, especially when travelers fly across time zones. Stress also tends to weaken the immune system so even the ordeal of planning, packing and taking a trip can leave your more susceptible to illness.

But there are steps you can take to keep your defenses up and stay healthy, if you’re traveling over the next week. Here are 10 items you can bring with you on the plane to reduce your risk of illness.

1. Electrolyte mixes. Staying hydrated is the single best defense against potential health problems while traveling, says Lebow. “People who are traveling by plane tend to get dehydrated from the re-cycled air and altitude. Take a Gatorade or a similar sports drink on board with you especially when flying economy. That tiny glass of water they provide is not enough to keep you hydrated.”

2. Compression stockings. The risk of getting potentially deadly deep vein thrombosis or DVT, which is the formation of blood clots in deep veins, increases with longer time travel. According to the National Institutes of Health, the risk of developing DVT is small on flights up to four hours, but if you are flying for a longer period of time, make sure you walk up and down the aisles every hour and flex and point your feet, says Lebow. “You may ask your doctor if compression stockings can help if you are older and have medical problems.”

3. Surgical face masks. Despite the aesthetics of wearing a face mask, if your seat mate is sneezing or coughing up a storm, you’ll be glad you have one to save you from inhaling the post-sneeze or post-cough infected air.

4. Antibacterial wipes. Germs can spread easily from surfaces like railings and handles so pack antibacterial wipes to disinfect the seat belt, armrests, and tray on a plane. Avoid using the pocket in front of you if you can.

5. Pepto-Bismol tablets. These handy pink tablets can help with gastrointestinal distress such as nausea, heartburn, indigestion, upset stomach and diarrhea. It’s a versatile and portable medication to bring on your travels.

6. Motion sickness medication. Motion sickness is very common for all forms of transportation says Lebow, who sees many passengers enter his clinic suffering from nausea and vomiting. “Take Dramamine which is over-the-counter or ask your doctor for a prescription,” Lebow advises. “Dramamine also can help you become sleepy which is a good side effect if you want to rest on the plane.”

7. Gum. Chewing gum helps equalize pressure in the ear canal and sinuses which can prevent infection and ruptured ear drums. “This is especially important for children who may not know how to relieve the pressure by swallowing,” he says.

8. Pain relievers. Travel is ripe for opportunities that cause headaches, sore muscles or other aches and pains. Carry either acetaminophen or ibuprofen with you to ease the pain. They’ll also come in handy if you develop a fever.

9. Allergy-fighting antihistamines. From the moment you leave home to the moment you return from your trip, your body is exposed to a host of different allergens including new plants, foods, and particles in the air. You can carry Claritin or Allegra which are basic allergy pills or try something like UrgentRX Allergy Attack which are individual convenient- to- pack diphenhydramine powders—the same formula as Benadryl.

10. Sleep aids. Since lack of sleep in one of the main reasons we get sick while traveling you can use an OTC medication like Tylenol PM Simply Sleep or ask your doctor for a stronger prescription. Since sleeping pills are for specific situations, like traveling, don’t be shy to ask your doctor to help you get and keep your sleep cycle on track.

By the Numbers: 2017 Holiday Travel Forecast

• All travel modes: 107.3 million Americans will travel 50 miles or more (3.2 million more than last year).
• Automobiles: The majority of travelers (97.4 million)- will hit the road (a 3 percent year-over-year increase).
• Planes: 6.4 million people will travel by air, a 4.1 percent increase and the fourth year of consecutive air travel volume increases.
• Trains, buses, rails and cruise ships: Travel across these sectors will increase by 2.2 percent to 3.6 million.