Peru offers an unparalleled travel experience, from the misty peaks of Machu Picchu to the biodiverse Amazon rainforest, but exploring this magnificent country requires a mindful approach to health and wellness. The combination of high altitudes, physically demanding treks, and rich local cuisine can take a toll on your body if you’re not prepared. Healthy travel in Peru starts by acclimatizing properly, spend at least two days in Cusco or another high-altitude city before attempting strenuous activities. Hydration is crucial; drink plenty of water and avoid alcohol and excessive caffeine during your first few days to minimize the risk of altitude sickness. Incorporate Peru’s legendary superfoods into your diet, such as quinoa, maca, and camu camu, which provide natural energy boosts and essential nutrients. Opt for lighter versions of traditional dishes, like grilled anticuchos (skewers) instead of fried foods, and always choose freshly prepared ceviche from reputable spots to avoid foodborne illnesses. Packing electrolyte tablets, altitude medication (like Diamox, if needed), and high-energy snacks will help you stay energized during long excursions. To have a great healthy travel in Peru, listen to your body, pace yourself on hikes, take breaks when needed, and prioritize sleep to recover fully each day.
Beyond physical health, mental and emotional well-being are just as important for a fulfilling journey. Peru’s spiritual heritage offers unique opportunities for relaxation and introspection. Consider visiting a yoga retreat in the Sacred Valley or participating in a traditional ayahuasca ceremony (if properly vetted and guided by experienced shamans). The serene landscapes of Huaraz or the peaceful shores of Lake Titicaca provide perfect settings for meditation and mindfulness. To travel sustainably, support local communities by booking eco-friendly lodges, buying handmade crafts directly from artisans, and minimizing plastic waste. Protect yourself from the intense Andean sun with high-SPF sunscreen, sunglasses, and wide-brimmed hats, especially during hikes at high elevations. Finally, invest in good travel insurance that covers altitude-related issues and adventure activities. By combining smart preparation with conscious choices, you can fully embrace Peru’s wonders while staying healthy, energized, and present throughout your journey. Whether you’re trekking to ancient ruins or savoring the vibrant culture, a wellness-focused approach ensures an unforgettable and balanced adventure.
Altitude sickness often affects travelers who climb to high elevations too rapidly, such as those flying or taking a bus directly to cities like Cusco or Huaraz from lower altitudes. While not everyone experiences symptoms, the body generally needs a few days to adapt to the reduced oxygen levels. Keep in mind that even if you’ve visited high-altitude places in the past without issues, you might still be affected this time—our sensitivity to altitude can change over time. Upon arrival, you may notice breathlessness after light activity, along with dizziness, trouble sleeping, or a decreased appetite. Staying hydrated is crucial; a good guideline is to drink at least one liter of water daily for every 1,000 meters (3,300 feet) of elevation. Many of Peru’s key destinations sit high in the Andes, meaning you’ll likely spend multiple nights above 3,000 meters (9,800 feet) and may even reach heights exceeding 4,000 meters (13,100 feet) during your trip. Proper preparation can help minimize discomfort and ensure a smoother experience.
Many travelers visiting Peru for the first time choose to visit the city of Cusco (3350m) as their second stop. To do so, travelers must be well acclimatized to these altitudes. It is usually recommended to spend the first day just walking through the local streets and markets. It is not advisable to undertake tours to places that involve hiking above 4000 meters, as you are more likely to experience a physical decompensation or suffer a cardiorespiratory arrest. If you suffer from these health problems in very remote places, you are at very high risk, as medical services on the Vinicunca or Laguna Humantay hikes are non-existent. Therefore, these high-altitude activities are not recommended for seniors. In the event of an episode of respiratory failure, local guides will contact the nearest local clinic, which will evacuate you in an ambulance. The costs of these services must be covered by your travel insurance. There are cases in which even tourists are usually hospitalized for a couple of days, with an assisted ventilator, or they are also placed in hyperbaric chambers, to administer pure oxygen at high pressure, which increases the amount of oxygen in your blood. These costs are high, so it is good to bring good health insurance with you when traveling to high-altitude cities in Peru.
Consuming contaminated food or water is one of the most common ways travelers get sick abroad. In Peru, it’s advisable to be very careful about what you eat and drink. Avoid raw fruits and vegetables that can’t be peeled. Drink only bottled water, boiled water, or water treated with chlorine or iodine. For added safety, consider bringing a portable water purifier. Also, avoid eating from unreliable street vendors.
Changes in pace, climate, water, and food can all upset your gut. Diarrhea is something most travelers experience at some point, and there’s little you can do about it except drink plenty of water (without alcohol) and take oral rehydration salts. The famous “chicken diet,” which consists of chicken broth, is a good (non-vegetarian) option that can be found in any restaurant and most hotels.
Peru is known for its incredible cuisine, from ceviche to lomo saltado. While enjoying local flavors is a must, practicing food and water safety will ensure you enjoy every bite without issue. Eat at reputable restaurants: Choose restaurants that maintain high hygiene standards. Avoid raw produce from street stalls: Although vibrant markets are tempting, avoid raw fruits and vegetables unless they have been thoroughly washed or peeled. Be careful with ice: Make sure the ice used in your drinks is made from purified water.
When traveling, you can take medication (loperamide) that slows your digestion. However, this does not cure the source of the infection; it is best to use these medications only when you cannot go to the bathroom for an extended period. If diarrhea persists for more than two days or if side effects such as fever or blood occur, consult a doctor.
You can minimize the risk of diarrhea by being careful about what you eat, washing your hands regularly, and not drinking tap water. We highly recommend using filter bottles like WaterToGo or LifeStraw, but there are other great options available to ensure you always have access to clean drinking water without the use of chemicals or plastics.
Peru is a country of incredible diversity, from the high-altitude Andes to the humid Amazon rainforest and the sunny coastal regions. However, these varied climates can take a toll on your body, making it essential to stay hydrated and protect your skin throughout your trip. Dehydration can lead to fatigue, headaches, and even altitude sickness, while excessive sun exposure can cause burns and long-term skin damage. By taking a few simple precautions, you can ensure a more comfortable and enjoyable journey.
Hydration is Key, Especially at High Altitudes
If you’re visiting Cusco, Machu Picchu, or other high-altitude destinations, staying hydrated becomes even more critical. The dry mountain air and increased physical exertion can cause your body to lose fluids faster than usual. Drink plenty of water throughout the day—avoiding excessive caffeine and alcohol, which can contribute to dehydration. Carrying a reusable water bottle with a built-in filter is a great way to ensure safe drinking water, especially in remote areas. Additionally, consuming hydrating foods like fruits (oranges, watermelon) and soups can help maintain your fluid levels.
Sun Protection is a Must in Peru’s Varied Climates
Peru’s strong sun—particularly in the Andes, where UV rays are more intense due to the elevation—can cause severe sunburn even on cloudy days. Apply a broad-spectrum sunscreen with at least SPF 30 every two hours, and wear a wide-brimmed hat and UV-protective sunglasses. If you’re trekking or spending long hours outdoors, consider lightweight, long-sleeved clothing for extra protection. In the Amazon, humidity and insect bites can also affect your skin, so using a sweat-resistant sunscreen and insect repellent (applied in the correct order) will help keep you safe.
Extra Care for Lips and Eyes
Many travelers forget to protect their lips and eyes, which are especially vulnerable in Peru’s harsh climates. Use a lip balm with SPF to prevent chapping and sunburn, and wear sunglasses with UV protection to shield your eyes from glare, particularly in snowy or sandy areas like Huacachina or the Rainbow Mountain. If you wear contact lenses, bring rewetting drops, as dry air and dust can cause irritation.
By prioritizing hydration and skin protection, you’ll be able to fully enjoy Peru’s breathtaking landscapes and cultural treasures without discomfort. A little preparation goes a long way in ensuring a healthy and memorable adventure! Whether trekking to Machu Picchu or relaxing on the beaches of northern Peru, staying hydrated and protecting yourself from the elements is crucial.
Peru’s diverse ecosystems, from the Amazon rainforest to the coastal regions, are home to many insects, including mosquitoes that can carry diseases such as dengue, Zika, and malaria. Protecting yourself from bites is essential for a safe and enjoyable trip. Insect repellent should be a key item in your travel kit, especially if you’re visiting jungle areas like Iquitos, Puerto Maldonado, or the Manu National Park. Even in cities like Lima or Cusco, mosquitoes can be present, so it’s best to stay protected at all times.
Choose the Right Repellent for Maximum Protection
Not all insect repellents are equally effective. Look for products containing DEET (20-30%), as these are proven to repel mosquitoes and other biting insects. DEET is particularly effective in high-risk areas like the Amazon, where mosquito-borne illnesses are more common. If you prefer a natural alternative, citronella or eucalyptus-based repellents can help, though they may need more frequent reapplication. Always check the label for duration of protection and apply as directed—especially after swimming or sweating.
How to Apply Repellent Correctly
To ensure maximum effectiveness, apply insect repellent after sunscreen but before moisturizers or makeup. Spray or rub it evenly on exposed skin, avoiding cuts, eyes, and mouth. For extra protection, treat clothing with permethrin, a long-lasting insecticide that repels mosquitoes and ticks. Wearing light-colored, long-sleeved shirts and pants can also reduce bites, particularly during dawn and dusk when mosquitoes are most active. If you’re staying in jungle lodges, sleep under a mosquito net, even if your room has screens or air conditioning.
Additional Tips to Avoid Insect Bites
Beyond repellent, there are other ways to minimize insect encounters. Avoid wearing strong perfumes or scented lotions, as these can attract mosquitoes. Stay in accommodations with mosquito nets and screened windows, and use electric repellent devices if available. If you’re trekking in the jungle, be mindful of other insects like sandflies and ticks—wearing closed-toe shoes and tucking pants into socks can help. If you develop unusual symptoms like fever, rash, or body aches after being bitten, seek medical attention promptly, as some diseases may require immediate treatment.
By taking these precautions, you can focus on enjoying Peru’s incredible landscapes—from the Amazon to the Andes—without the discomfort and risks of insect bites. A little preparation goes a long way in ensuring a healthy and worry-free adventure!
Peru is a breathtaking destination with diverse landscapes, from the Andes Mountains to the Amazon Rainforest. However, different regions may expose travelers to certain health risks, making vaccinations an essential part of trip preparation. Diseases such as yellow fever, typhoid, and hepatitis A can be present in some areas, so checking with a travel health specialist at least 4-6 weeks before departure is crucial. This ensures you have enough time to complete any required vaccine schedules and build immunity before your trip.
Essential Vaccines for Peru Travelers
The Centers for Disease Control and Prevention (CDC) and World Health Organization (WHO) recommend several vaccines for visitors to Peru. Yellow fever vaccination is strongly advised if you’re traveling to jungle regions like Iquitos, Puerto Maldonado, or the Manu Biosphere Reserve—some countries even require proof of vaccination for entry. Hepatitis A and typhoid vaccines are recommended for all travelers due to potential exposure through contaminated food and water. Additionally, routine vaccines (such as measles, mumps, rubella, tetanus, and influenza) should be up to date, as outbreaks can occur in crowded or remote areas.
Hepatitis A: This vaccination provides protection against the Hepatitis A virus which can cause severe liver disease. It is recommended for all travelers to Peru since Hepatitis A can be contracted through contaminated food or water. The vaccine requires 2 doses spaced 6-12 months apart. But you should get the first dose at least 2 weeks before departure.
Typhoid: Typhoid fever is another disease that can be spread through food or drink contaminated by Salmonella Typhi bacteria. While rare, typhoid outbreaks do occur in Peru, so it’s better to be protected through vaccination if possible. There are a few options for typhoid immunization – injections or oral tablets.
Rabies: Only recommended for travelers who plan to spend a lot of time outdoors, hiking, biking, camping, or interacting closely with animals in Peru. Rabies is transmitted through the saliva of infected mammals and is nearly 100% fatal once symptoms start.
Routine Vaccines: Make sure you are up-to-date on all your routine vaccinations like MMR (measles, mumps, rubella), polio, tetanus, etc. Check with your doctor or travel clinic for guidance.
If possible, get vaccinated at least 4-6 weeks before your departure date to Peru. This gives your body time to build immunity. And don’t forget to bring your vaccination records with you as proof!
Additional Health Considerations for High-Risk Areas
If you plan on adventurous activities like trekking, volunteering in rural communities, or extended stays in the Amazon, additional vaccines may be necessary. Rabies vaccination is worth considering if you’ll be in contact with animals or exploring caves where bats may be present. Malaria prophylaxis is also recommended for travelers visiting lowland jungle areas, along with precautions like mosquito nets and repellents. Altitude sickness is another concern in cities like Cusco and Puno, so consulting your doctor about acetazolamide (Diamox) or other preventive measures is wise.
Where to Get Travel Vaccines and Health Advice
Visit a travel health clinic or your healthcare provider to discuss your itinerary and receive personalized recommendations. Some vaccines require multiple doses over weeks or months, so planning ahead is key. Carry your vaccination records (like the International Certificate of Vaccination for yellow fever) in case immigration officials request them. Travel insurance that covers medical emergencies is also highly recommended, as healthcare in remote areas may be limited.
By taking these precautions, you can explore Peru’s wonders—from Machu Picchu to the Amazon—with greater peace of mind. Vaccinations are a simple yet vital step in ensuring a safe and healthy journey!
Traveling to Peru is an exciting adventure, but unexpected situations like medical emergencies, trip cancellations, or lost luggage can turn your dream vacation into a stressful experience. Purchasing comprehensive travel and medical insurance before your trip provides crucial protection against unforeseen events. Whether you’re hiking the Inca Trail, exploring the Amazon, or wandering through colonial cities, having the right coverage ensures you can handle emergencies without financial strain.
Key Coverage to Look for in a Travel Insurance Policy
When selecting insurance for Peru, prioritize plans that include emergency medical expenses, evacuation, and trip interruption/cancellation. High-altitude destinations like Cusco and Huaraz can pose health risks, so altitude sickness coverage is a valuable addition. If you plan on adventure activities such as trekking, zip-lining, or sandboarding, verify that your policy includes adventure sports coverage, as some standard plans exclude them. Additionally, lost or stolen belongings coverage is important, especially when traveling with expensive gear like cameras or hiking equipment.
Medical Insurance for Peru: Avoiding High Out-of-Pocket Costs
While Peru has decent healthcare in major cities like Lima, private clinics and emergency services can be expensive for foreigners. A robust medical insurance plan ensures access to quality care without draining your savings. Look for policies with direct payment to hospitals so you don’t have to pay upfront in an emergency. If you’re visiting remote areas like the Amazon, emergency evacuation coverage is critical, as airlifts to proper medical facilities can cost thousands of dollars. Some credit cards offer limited travel insurance, but these often exclude high-risk activities, so always read the fine print.
How to Choose the Best Insurance for Your Peru Trip
Before purchasing insurance, compare different providers and read reviews from other travelers. Companies like World Nomads, SafetyWing, and Allianz are popular choices for Peru due to their flexible and adventure-friendly policies. Check if your plan includes 24/7 assistance services for emergencies, such as finding English-speaking doctors or arranging last-minute flight changes. Always disclose pre-existing conditions to avoid claim denials. Finally, print a copy of your insurance details and save a digital version on your phone—Peruvian authorities or medical staff may request proof of coverage.
Peru is a country of incredible natural diversity, offering everything from dense Amazon jungles to towering Andean peaks and arid coastal deserts. However, exploring these stunning landscapes requires proper preparation to ensure a safe and enjoyable experience. Whether you’re hiking the Inca Trail, trekking in the Andes, or venturing into the Amazon rainforest, following essential outdoor safety tips can help you avoid common risks.
Many of Peru’s most popular destinations, such as Cusco (3,400m) and Lake Titicaca (3,812m), are located at high altitudes. Altitude sickness (soroche) can affect anyone, causing headaches, nausea, and fatigue. To prevent severe symptoms, spend a few days acclimatizing before engaging in strenuous activities, stay hydrated, avoid alcohol, and consider natural remedies like coca tea or prescribed altitude medication.
Peru’s diverse geography means weather conditions can vary dramatically between regions, even within the same day. In the Andes, temperatures can swing from warm sunshine to freezing rain or hail in just hours, while the Amazon remains hot and humid year-round with frequent downpours. Before heading out, always check reliable weather sources like Senamhi (Peru’s national weather service) or apps like Windy and AccuWeather for updates. If trekking—especially on routes like the Inca Trail or Rainbow Mountain—consult local guides, as microclimates can create unexpected hazards like landslides or sudden fog.
Coastal areas, including Lima, often experience garúa (dense mist) in winter (June–October), while summer (December–April) brings sunshine but intense UV radiation. Meanwhile, the jungle has a wet season (November–March) with heavy rains that can flood trails and a dry season (April–October) with fewer mosquitoes but still high humidity. No matter where you go, packing layers, waterproof gear, and sun protection is essential. Always have a backup plan in case weather disrupts your travel plans, especially in remote areas where storms can isolate villages or block roads. Staying informed ensures a safer and more enjoyable adventure!
Peru’s climate varies drastically by region, but sun exposure can be intense, especially in the Andes and coastal areas. Wear high-SPF sunscreen, a wide-brimmed hat, and UV-protective clothing. Dehydration is also a risk, particularly at high altitudes, so drink plenty of water and carry purification tablets or a filtered bottle if trekking in remote areas.
In the Amazon and other jungle regions, mosquitoes can carry diseases like dengue, malaria, and yellow fever. Use insect repellent with DEET, wear long sleeves and pants, and consider antimalarial medication if traveling to high-risk zones. Additionally, ensure you’re vaccinated against yellow fever if visiting the Peruvian rainforest.
If embarking on guided hikes, jungle tours, or adventure activities, always book with licensed operators. Check reviews, verify safety standards, and ensure guides are trained in first aid. Avoid overly cheap tours, as they may cut corners on safety equipment or guide expertise.
Peru is home to diverse wildlife, including snakes, spiders, and other potentially dangerous creatures. Avoid touching or provoking animals, and be cautious when walking through dense vegetation. In the jungle, stay on marked trails to avoid getting lost or encountering hazardous plants.
Avoid Contact with Wild Animals
When in Peru, never touch or feed wild animals. Keep your distance and don’t let their saliva get on you. Be careful around dogs, bats, monkeys, sea animals, and snakes. They can be dangerous if they feel threatened.
If an animal bites or scratches you, clean the wound with soap and water right away. Then, get medical help quickly. This is key to stop infections and diseases like rabies.
