How to Stay Healthy while Traveling

Staying healthy while traveling is one of the most important things to make sure that you have a good trip. One of the worst things that can happen while you’re in a foreign country is getting sick. Unfortunately, if you don’t take the right precautions, it’s bound to happen.

Constipation, diarrheoa, jetlag, heat-related illnesses, and respiratory sickness are just a handful of the common ‘traveler’s sicknesses’. Usually, it is a result of being exposed to a new environment that is foreign to your body. It can also be due to a lack of nutritious foods, as well as dehydration.

It is really important to have somewhat of a routine, or at least good habits that you can still implement while traveling, if you want to avoid getting sick. In this post, I’ve outlined some of the basic things I’ve learned in the past few years that might help you.

Eat Healthy

It can be difficult to eat nutritious meals while traveling, especially when you want try authentic local dishes. As a foodie myself, I always travel with a list of traditional foods that I want to try at my destination. Often, these foods are high in fat or sugar. Now, I’m definitely not one to tell you to avoid trying new foods, but it’s important to balance it out a bit.

Eat some fruits and veggies

Eating fruits and vegetables regularly is key to make sure that your metabolism stays supported, so it will help you prevent digetive issues. The fibre helps keep you regular, and the nutrients will help support your immune system.

When I’m at home, I eat fruits and vegetables multiple times a day. But I’ve found that once I’m out of my routine, in a new place with unique and exciting foods I’ve never tried, I forget. If I don’t remind myself, I’ll go 2 weeks without eating fruits and veggies. But trust me, after a few days, my body reminds me. I start to feel really sluggish and get cravings for them.

Here are a couple of ways I like to incorporate fruits and vegetables into my diet while traveling:

• Visit local markets where I can buy fresh produce. This is also a great way to taste exotic foods that don’t grow or aren’t sold where you’re from.
• Buy fruit to have as a snack throughout the day.
• When you’re eating out and having a rich meal, pair it with a side salad.

Don’t eat out every single day

Eating in restaurants is one of the best ways to try new local dishes. It is important to keep in mind, though, that restaurants often use a lot more oil and sugar than you would when cooking at home.

Eating out less will also be the more budget-friendly option in most places.

Prepare your own meals

Instead of eating out, try to prepare some of your own meals. Of course, this isn’t always possible, especially if your accommodation doesn’t have a kitchen.

When I travel for more than a week at a time, I try to find accommodation where I can cook. Apartments, Airbnbs, and hostels are good options.

Of course, I try to cook with minimal ingredients to avoid food waste. One of the easiest meals I like to make is pasta with pesto, chickpeas and some sort of vegetable, like zucchini or broccoli.

Always carry healthy snacks with you

I always like to have something to snack on in my bag while I’m out for a day of sightseeing. Buy some fresh or dehydrated fruit and nuts at a local supermarket. I also really like protein bars, especially when I’m craving something sweet (which happens every day).

It is especially important to pack snacks if you’re doing something active. Whether you’re just walking from one sight to the next, or doing something like hiking or kayaking, always have something on hand to fuel your body.

Taking snacks with you will help you avoid getting extremely hungry throughout the day and eating the first deep-fried food you find on the side of the street.

Keep Moving

Staying active is really important to stay healthy when you’re traveling to help you stay fit. I’m sure I don’t have to tell you about the benefits of exercise, but it basically helps improve not only your physical health but also your mental state.

In the iconic words of one of my generation’s favourite blondes: ‘Exercise gives you endorphins. Endorphins make you happy. Happy people just don’t shoot their husbands.’

Getting in 30 minutes of exercise 4 to 5 times a week is vital to stay healthy, and sometimes, it can be difficult to maintain while traveling. Here are a few of the things I like to do to stay active while traveling:

Explore your destination on foot

Rather than driving or taking public transport, try walking to different sights. If you’re visiting a European city, the most famous landmarks are often quite close together.

Use Google Maps to check how long the walk to a particular spot takes. I like to walk if it’s anywhere under 30 minutes. Also try to take the stairs whenever you can instead of taking the elevator.

Of course, always check for safety guidelines in your destination. If the place is generally considered unsafe, rather stick to the other tips on this list.

Find gyms

A great way to stay active is by finding a gym close to where you’re staying. If you’re in the same place for a few weeks or even months, try to find a gym that offers memberships for that period. Many gyms also have options for single entry, which is great if you’re only in a place for a few days.

Alternatively, you can try finding accommodation with a gym. Many hotels have gyms that are free for all guests to use.

Go for a run

If you already enjoy running, you’ll know that it’s a good way to see your destination while also staying healthy while traveling. When you’re visiting a coastal city or town, go for a run on the beach. If you’re in a big city, find a park nearby where you can be close to nature while running.

Use YouTube or Apps for Workouts

Personally, I find this to be the best option for me for workouts to stay healthy and fit while traveling. I like more low-impact activities that I can do from the comfort of my hotel room or apartment. There are many apps available, but I like to follow along with workouts on YouTube.

For most of these workouts, you don’t need any equipment, so it’s perfect. It is also a great way to discover new forms of exercise, including yoga and pilates.

Find active ways to have fun at your destination

If you don’t want to do any actual workouts to stay healthy while traveling, I totally get it. It takes away from the time you could be exploring a new destination.

Instead of going to the gym or following workout videos, why not incorporate exercise right into your itinerary?

Try activities like bike tours around a city or go on a hike. The beach also offers great opportunities for this, like kayaking, diving, and surfing. It is perfect if you want to appreciate the natural beauty and landscapes in a destination, instead of just visiting popular tourist attractions.

Stay Hydrated

Proper hydration is the top tip anyone can give to stay healthy, whether you’re traveling or not. Unfortunately, it’s really easy to forget to drink water regularly when you’ve got a full itinerary to follow.

It’s especially important to drink lots of water when you’re walking a lot, or if you’re traveling during summer, because you can get dehydrated easier. Dehydration can lead to a whole lot of problems, including constipation and headaches, but also more serious issues like kidney stones and urinary tract infections (UTIs).

Also remember to drink lots of water during long flights. Always have a full bottle of water with you when you board the plane, and feel free to ask flight attendants for water if they don’t give you enough.

Drink a lot of water

I always carry a full, refillable bottle of water with me while traveling. I like using a bottle with thermal insulation to keep my water cold.

If you’re traveling to Europe, you’ll find that a lot of cities have fountains everywhere where you can fill up your bottle. Try the app FreeTaps to check for fountains nearby. If the tap water in the destination is safe to drink, you can fill it up in a bathroom (I know it sounds weird, but it’s perfectly okay). This way you don’t have to buy a new bottle of water every time you finish yours.

Try to remind yourself constantly to drink water, even if you’re not feeling particularly thirsty. I try to take sips when I’m waiting for buses or trams.

Check if the water is safe to drink

In some countries or areas, the tap water is not safe to drink. They can cause water-borne illnesses, which can make you extremely sick. Make sure to do your research before you start your trip.

In these places, you may want to avoid more than just the water. Don’t buy drinks with ice, and be careful of fresh fruit and fruit juice. It may be best to buy bottled water. Buy large bottles of water (5L or so) and use this to fill up your bottle instead of buying a 500ml bottle four times a day.

Luckily, you can disinfect water to make it safe for consumption by using one of the following methods:

• Boiling the water for at least 3 minutes.
• Using a water filter.
• Using a UV water purifier.
• Using a chemical disinfectant like Iodine or Chlorine tablets.

Avoid too much alcohol or caffeine

If you want to prevent dehydration, it is best to limit your consumption of alcohol and caffeine. Both of these substances are dehydrating and can make you feel sick.

Alcoholic drinks are also often pumped full of sugar, which can cause a sugar crash and make you feel really sluggish. It can also be unsafe to get drunk in a foreign place where people can take advantage of you. If you want to experience the nightlife in a city, of course, have a few drinks and enjoy the night.

Try to avoid drinking so much that you actually get drunk, because it can have some horrible consequences. I don’t know about you, but I think that being hungover takes so much away from a trip.

Get Good Sleep

Getting 7-9 hours of decent sleep every night is vital to staying healthy while traveling. Proper rest helps improve brain function and supports physical health.

I know the excitement of exploring a new place can tempt you to stay up late and get up early, but try to prioritise sleep while traveling. To avoid travel exhaustion, especially when you’re on a longer trip, you’ll have to get to bed early enough.

If you’re staying in a hostel, I’d recommend bringing earplugs and a sleeping mask. Often, young people who choose this type of accommodation come back late and disregard the privacy of those sharing a room with them.

Melatonin and magnesium can also help you sleep if you’re having trouble. Consult your doctor before taking any supplements though!

Avoid Getting Sick

Visit the doctor before a big trip

Before leaving for any trip, check the country’s government webpage to see if you need any vaccinations. Visit your local clinic or doctor to get these.

About 4-6 weeks before you leave, schedule a general check-up at the doctor to avoid anything coming up during your trip.

If you take any regular medication, make sure you have enough to last you your entire trip.

Be wary of where you buy street food

Depending on the location, street food vendors do not have to follow the same strict food safety guidelines that restaurants do. This is not the case in most EU countries, where street food is generally safe to eat. Do some research on the particular destination you’re visiting to know what to look out for.

As a general rule, avoid eating raw meats as well as fresh, cut-up fruits and vegetables from street food stands. Cooked food, especially if you see it coming straight off the grill, is usually safe to eat.

When trying street food, try to just think logically. Maybe don’t eat ceviche in the middle of the jungle and don’t eat meat that is lying out in the open.

Take supplements

When traveling, you will be exposed to a foreign environment. This, as well as changes in your routine, diet, and physical activity, can affect your health in a negative way. In some places, you may be exposed to germs that your body is not used to, so it’s important to give it a fighting chance.

Which supplements you take highly depend on where you’re going, where you live, and your individual physiological needs. Make sure to consult your doctor before taking any sort of supplementation. Don’t just follow the advice of some person on the internet!

That being said, some of the supplements that may be useful are:

• Multivitamins: Give you a wide range of different vitamins and minerals, which may be missing if you’re eating less nutritionally dense foods.
• Probiotics: Help prevent digestive issues.
• Vitamin C: Helps strengthen your immune system, which will help your body fight off infections.
• Vitamin D: Useful if you’re traveling to a place with little sun.
• Magnesium: Good to take at night to help you sleep and reduce stress.
• Melatonin: Great if you’re having trouble sleeping. It’s good to have on hand if you’re traveling to a different time zone and need to adjust your sleep cycle.

Travel with a first-aid kit

If anything happens during your trip, it’s best to have a little first-aid kit on hand. I always carry band-aids and a pill box with different types of medication with me. Essentials include a painkiller and something to help with nausea.

Plan Your Trip Right

Don’t overdo it when you plan

Stress is one of the most impactful factors when it comes to staying healthy while traveling. In order to reduce stress, you’ll want to plan your trip effectively. Avoid overplanning and leave some space in your itinerary to be spontaneous.

Make sure to leave enough time between scheduled activities to relax and enjoy your vacation. You don’t want to be running from one activity or landmark to the next.

If you have anxiety or get stressed easily, it may help to meditate or performing calming exercises to help you relax.

Before you leave for your trip, do some research on the culture in order to avoid extreme culture shocks that may make you feel stressed or uncomfortable.

Get travel insurance

If your health insurance doesn’t cover medical in the country you’re visiting, make sure to get travel insurance. It’s usually not expensive, but can really come in handy.

According to Forbes, the best travel insurance providers are PrimeCover, Travel Insured International and WorldTrips.

Avoid Jetlag

If you’re traveling to a destination with a different timezone, jetlag is a really awful thing to deal with. It can cause headaches, fatigue, insomnia, and even more. It’s important to adjust your sleep cycle accordingly even before your trip.

When you travel west to east, jetlag tends to be worse than when you travel east to west. It may also hit you harder if you are older or if you travel often.

Here are a few tips to help you get rid of jetlag:

• Adjust your sleep cycle a few days before you leave.
• Try to take a flight that arrives at your destination in the early evening.
• Get exposure to natural light to help reset your body’s internal clock.
• Avoid eating heavy meals close to bedtime.
• Take melatonin supplements.

These tips will help you adjust to your new time zone as quickly as possible.

If you apply all these tips, you will be much more likely to stay healthy while traveling. Hopefully you try some of these out on your next trip.