Traveling can get you sick, do this to avoid it.
Traveling is one of life’s greatest joys—whether for business, leisure, or adventure—but it can also pose challenges when it comes to maintaining your health. Long flights, new environments, changes in diet, and irregular routines can all take a toll on your well-being. But don’t fret! With a bit of planning and mindfulness, staying healthy on the road is entirely possible.
Here’s your ultimate guide to maintaining optimal health while traveling:
1. Pre-Trip Health Preparation
Before embarking on your journey, taking a few proactive steps can set you up for success.
A. Visit Your Doctor
If you’re traveling internationally or to a destination with known health risks, it’s important to consult your doctor beforehand. You may need specific vaccinations, medications (like malaria prevention), or advice about local health issues (e.g., water safety, local food risks).
B. Pack a Health Essentials Kit
Prepare a small travel health kit containing:
- Prescription medications (if necessary)
- First-aid supplies (band-aids, antiseptic wipes, pain relievers)
- Supplements (probiotics, multivitamins)
- Hand sanitizer and antibacterial wipes
- Travel-size toiletries (toothpaste, soap, etc.)
- Insect repellent (for tropical destinations)
- Motion sickness tablets (if prone to nausea)
C. Get Travel Insurance
While we don’t like to think about health emergencies, unexpected illness or accidents can occur while traveling. Comprehensive travel insurance that covers medical expenses can be a lifesaver.
2. Healthy Habits During Your Journey
Traveling often disrupts your routine, but you can still maintain healthy habits on the road.
A. Stay Hydrated
Dehydration can sneak up on you, especially in dry or hot climates or during long flights. Always drink plenty of water—this is crucial to counteract the dehydration caused by air travel. Carry a refillable water bottle, and try to avoid excessive caffeine and alcohol, which can dehydrate you.
B. Choose Nutritious Snacks
Airport food courts and airplane meals aren’t typically the healthiest options. Pack your own snacks to ensure you have nutrient-dense, travel-friendly foods on hand, such as:
- Fresh fruits (apples, bananas, or berries)
- Nuts and seeds
- Whole-grain crackers or granola bars
- Dried fruits (without added sugars)
- Hummus and veggie sticks
Avoid too much processed food or sugary snacks, which can contribute to fatigue and irritability.
C. Move Your Body
Prolonged sitting during flights or car rides can lead to stiffness, swelling, or blood clots. Get up, stretch, and walk around when possible. On long-haul flights, do leg stretches in your seat to improve circulation.
Once you reach your destination, try to stay active by walking, hiking, swimming, or doing yoga. Many hotels also offer gyms, or you can take advantage of outdoor activities like cycling or paddleboarding.
3. Maintaining Mental Wellness
Travel can be exciting but also stressful, especially when adjusting to new time zones, unfamiliar environments, or unexpected delays. Here are some strategies to keep your mind and emotions in balance:
A. Get Adequate Sleep
Sleep disruption is a common issue when traveling across time zones. To minimize jet lag, gradually adjust your sleep schedule before your trip. Once at your destination, try to get as much natural sunlight as possible, as exposure to daylight helps regulate your circadian rhythm.
If you’re having trouble sleeping, try relaxing techniques such as deep breathing, meditation, or listening to calming music.
B. Combat Stress with Mindfulness
Traveling can be chaotic, especially in unfamiliar places. Keep your stress levels in check by practicing mindfulness. Techniques like meditation, deep breathing, or journaling can help you center yourself when things feel overwhelming.
Apps like Headspace or Calm are great tools for guided meditation during downtime.
4. Adapting to Local Food and Water
Eating local cuisine is one of the joys of travel, but it’s important to be mindful of what’s on your plate and how it’s prepared.
A. Choose Wisely
Eating local can be a culinary adventure, but it’s essential to prioritize foods that are freshly prepared and well-cooked. When in doubt, choose fruits, vegetables, and grains that are thoroughly washed or peeled. If you’re not sure about a dish, ask the locals for recommendations that are popular but easy on the stomach.
B. Drink Bottled or Boiled Water
In some regions, tap water may not be safe to drink. Stick to bottled water, and ensure the seal is intact before consuming. Avoid ice, as it may be made from untreated water.
If you’re in an area where water quality is questionable, consider carrying a portable water filter or water purification tablets.
5. Avoiding Travel-Related Illnesses
New environments can expose you to health risks you might not encounter at home. Here are a few ways to stay safe:
A. Protect Against Infections
Keep your hands clean by washing them frequently with soap and water. Use hand sanitizer when soap isn’t available, and avoid touching your face, especially your eyes, nose, and mouth.
Be cautious about where you sit in public places—airports, buses, and trains are all places where germs can spread easily. Use disinfectant wipes to clean your seat, tray, and armrests on planes or buses.
B. Be Mindful of Insects
Insect-borne diseases like malaria, dengue, and Zika virus can be prevalent in certain areas. Wear long-sleeve shirts and pants when possible, especially during dawn and dusk when mosquitoes are most active.
Use insect repellent with DEET or other effective ingredients, and consider wearing clothing treated with permethrin for extra protection.
6. After Your Trip: Rejuvenate and Recover
Once you return from your travels, it’s important to take care of your body and mind to recover from the stress of the journey.
A. Rest and Rehydrate
Catch up on sleep and drink plenty of water to rehydrate after your trip. Air travel, especially long flights, can be particularly dehydrating, so replenishing your body with fluids is key to feeling energized.
B. Detox and Reset Your Gut
Travel often leads to changes in diet, which can upset your digestive system. Consider incorporating probiotic-rich foods like yogurt, kefir, or fermented vegetables into your meals. You might also want to try a gentle detox with fiber-rich foods to help reset your digestive system.
C. Reflect and Relax
Take some time to decompress after your trip. Whether it’s through meditation, yoga, or simply journaling your experiences, allowing yourself to process the journey can aid your mental recovery.
Final Thoughts
Staying healthy while traveling doesn’t mean you have to sacrifice fun or exploration. With the right strategies in place, you can enjoy the best of both worlds—adventure and wellness. Plan ahead, listen to your body, and don’t forget to savor each moment of your trip. Safe travels and stay healthy!
