10 Tips to stay healthy while traveling

Travelling is medicine for the soul.  It is not always glamorous. Traveling can be stressful and take a toll on your health. Staying healthy while traveling isn’t just about eating nutritious food. It is doing your best to avoid illness. It can be challenging to stay healthy while traveling. Some precautions can stop you from getting ill and enjoy your traveling to the fullest. Here are ten travel tips to help you to stay healthy:

1. Stay hydrated

stay hydrated travel tips for staying healthy

Flying is drying. Planes have extremely low humidity levels of 20% or less. It can dry out mucous membranes and make you more susceptible to germs. It is very important to keep yourself hydrated. Drink as much water as possible. Experts recommend consuming 8 ounces of water per hour on a flight and 1 ounce for every pound of body weight during the day. Carry a water bottle. You can ask hotel housekeeping for extra bottled water. Never drink water from rivers, lakes or wells without purifying it first.

2. Get enough sleep

get enough sleep travel tips for staying healthy

Sleep is essential for our health and well-being. It is proven that people who don’t get quality sleep are more likely to get sick. When flying overseas – different time zones can disturb your sleep. You can start to go to bed closer to your destination’s time zone. Doing this for two or three days prior to your departure can make a difference. It can give your body a boost upon arrival. Ask for a quiet hotel room away from elevators, ice machine, and street noise. What you can do is – pack travel pillow and earplugs. It will help you to have sound sleep.

Are you taking the right food?

3. Eat healthy food

eat healthy food travel tips for staying healthy

One of the important travel tips is eating habits. Heavy meals can weigh you down both physically and mentally. Do not skip breakfast. You should eat fresh and healthy food. Cut down on meat and eat vegetables and fruits. The green salad is a good option. You can choose a place where the kitchen is available. You can purchase food from the market and cook for yourself. Pack yourself healthy travel snacks. It is advisable to limit alcohol consumption. Eat hot food.

4. Take care of your skin

take care of your skin travel tips for staying healthy

Skin protection is very important while traveling. You should bring sun protection in the form of sun protective UVA/UVB clothing, sunglasses and sunscreen. Keep hand cream, face cream or lip balm with you. Apply it throughout the flight. You can wear sunscreen with a minimum SPF 15. Don’t forget to wear insect repellent if you are visiting an area full of mosquitoes and insects.

5. Walk or bike

walk travel tips for staying healthy

Don’t skip your daily routines. Walk as much as you can. Walking will help you to keep your metabolism moving. You can learn about the new place at the same time. Walking or biking is quicker than waiting for a taxi. Some hotels provide free bikes for guests to use. By walking or biking, you will be able to explore the place in an interesting way.

6. Try to avoid germs

stay away from germs travel tips for staying healthy

Airports, buses, trains, cars and public transportation are dirty. While traveling, you will come in contact with other people. Germs can make you sick. In some places, soap and water are not readily available. You can use antibacterial hand-sanitizer to prevent the spread of germs. Make sure you have hand sanitizer with you while traveling.

Are you ready for the medical emergency?

7. Study basic first aid

first aid kit travel tips for staying healthy

Vitamins and general medications can be a lifesaver. You can pack anti-motion sickness tablets, medicine for pain or fever, aspirin, ibuprofen, antacid and antidiarrheal medication. Study basic first aid. While traveling in less developed countries – knowing first aid can be useful. You will be able to handle the situation calmly and quickly. In short, be ready for any urgent medical condition.

8. Stay active

workout travel tips for staying healthy

You must be having a fitness routine. Try to maintain this routine while traveling. Take out time to work out. You can try creative ways for work out. If your hotel has a swimming pool then dive in. Some hotels offer rooftop yoga. Running will help you to keep up with the fitness routine and you will have good experience of sightseeing.

9. Keep your travel insurance details with you

travel insurance travel tips for staying healthy

In case of emergency, travel insurance is very useful. You will need to have plan for medical costs apart from having travel insurance. You can buy a supplemental policy.  In unfortunate circumstances, make sure you inform your insurer. Keep travel insurance details with you. Email yourself a scan of your policy certificate. Travel insurance should be your priority while following travel tips.

10. Do your research

do your research travel tips for staying healthy

Every destination will have a different weather condition. In some places, you should consider avoiding street foods. When you are visiting a new city, keep information about pharmacies and local health services. Keep bottled water with you. It is important that you have information about emergency services. You never know when you will you need a doctor. Research thoroughly.

I hope these tips will be useful for future travels. If you have any travel tips to share then let us know in the comment box below. Happy travel to you!


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