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Top 10 Tips to Stay Healthy During Travel

There is no perfect time to come down with a head cold or catch a stomach bug. But isn’t it the absolute worst when you are away from the comfort of your own home and, not to mention, on a vacation you have just spent the whole year saving for?

While your comrades are relaxing at the beach in Mexico or getting their fill of ancient history in Turkey, you are posed with the equally disappointing options of either toughing it out or missing out on the adventures entirely.

So, what can you do to minimize your chances of getting sick while you travel and ensure that you stay healthy out there experiencing the world with the best of them? Let’s get into it.

Initial Prevention and Preparedness

First and foremost, don’t get sick before leaving your front door. Sometimes we can get so caught up in the excitement of our trip that we start preemptively letting go of our healthy routines. So, in the weeks leading up to your vacation, make sure you take care of yourself.

Consider bringing a small number of medications on hand, such as ibuprofen, Benadryl, or Imodium.

Purchase travel health insurance and identify the locations of local hospitals and health clinics near your hotel.

Consider Vaccinations

Before COVID, there were many vaccines that people were required to take to travel to certain countries. Be sure to do your research or talk to your doctor about what possible diseases or illnesses you may encounter and what you can do to prevent them.

The Points Guy has more amazing advice over at his blog.

Stay Hydrated

With our bodies being approximately 60% water, it is no surprise that it is an important component of feeling our best. Unfortunately, it is a common but naughty habit to drink less water as we travel because we don’t always know when to find the next restroom. But with extra planning throughout your day, you can include those short yet vital breaks into your day to be sure to get your daily recommended water intake.

Remember, if you have been consuming alcohol or caffeine, these diuretics cause you to become more dehydrated. Therefore, if you are flying, you should drink about eight ounces of water every hour.

Follow the link for more information.

Eat a Healthy Diet

Along with water, a healthy diet establishes a foundation for good health. Unfortunately, depending on where you go on vacation, healthy food may not be as easy to find, cheap, or tasty as the European pastries at the café next to your hotel.

Remember to start each day off right with a healthy breakfast to give you the energy to start your day.

  • When you first arrive at your destination, head to the supermarket and stock up on healthy snacks like fruit, nuts, and healthy granola bars that you can pack in your bag and snack on between meals.
  • If you are on a longer trip, opt to make some meals at your accommodation if possible. When sampling the local cuisine, ask other travelers for recommendations on quality restaurants.

Get Enough Rest

With all the excitement, it can be challenging to stick to a sleep routine, and we can wind up feeling exhausted by day two. Not only can this put a damper on the rest of the trip, but it can also break down your immune defenses.

So, do yourself a favor, get enough sleep! You will enjoy your trip to the fullest, and you will return from your travels feeling rejuvenated.


A holiday means taking a break from our regular routines. But exercise can be easy to incorporate into our vacation without feeling like an obligation. If you are staying in a hotel, take the stairs or use the pool.

Tour the city by walking or biking. Even a simple morning stretching session can be good to get the blood flowing and release tension in the body to prepare us for the day.

Take Care of Your Emotional Health

If your holiday consists of visiting three cities in five days or you are traveling with a large group and overseeing keeping everyone organized, it can be easy to get overwhelmed. Remember to take some downtime for yourself.

Whether that means waking up half an hour earlier than everyone else to enjoy your first coffee in meditative silence or taking an evening solo walk around the block to reflect on your day, take the time to take care of your mental wellbeing.

Sarah Scoop has a great list of tips on her blog.

Practice Good Hygiene

If COVID taught us anything, it’s that germs are everywhere, and they quickly spread. Remember to wash your hands frequently, especially before eating. You might want to keep some hand sanitizer in your bag so that you can clean things like the steering wheel of your rental car or the light switches and doorknobs in your hotel.

Stay Safe on Public Transportation

If you are taking public transportation, use hand sanitizer. Also, consider continuing to use your mask post-COVID, it’s expected these days, and you’re unlikely to get strange glances from anyone.

Moderate Alcohol Consumption

The whole point of a vacation is to relax and unwind. For some, that means sipping a pint at a lively Irish pub or sipping a slushy mojito while their feet are in the sand. But it’s crucial to remember that drinking alcohol goes hand in hand with getting enough sleep and staying hydrated, which are affected by our alcohol intake. So, remember to moderate yourself, drink water, and avoid the three am bedtimes too many nights in a row.

And there you have it. Stick to these tips, and you might make it through your vacation without a sniffle!

Click here for more useful travel advice.

Photo by [Samson Katt].

Post Author: Lillia Hall

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April 2024