Hey there travel enthusiasts and welcome to my post where I will outline for you my 6 tips for staying healthy when traveling this year. When you’re traveling, it can be easy to let your healthy habits fall by the wayside.
Between indulging in local cuisine, sitting for long periods of time on planes or trains, and being exposed to new environments, it can be challenging to stay on track with your health goals. However, with a little bit of planning and effort, it’s possible to maintain your health while on the go.
- Understand the Health Risks
- Eat and Drink Well
- Exercise
- Plan for Specific Health Concerns
- Get Vaccinations and Travel Insurance
- First Aid and Emergency Preparedness
Tips for Staying Healthy When Traveling
This probably goes without saying, but the better you feel as you move around, the more enjoyable your travel may be. So here are some things you can try to assist you in staying as fit and healthy as possible on the road.
1. Understand the Health Risks
The first thing to keep in mind here is when you travel, you may be exposed to various health risks that you wouldn’t encounter at home hence understanding them is essential to staying healthy while on the go. Here are some of the most common health risks you may face while traveling.
Illnesses and Infections
One of the most significant health risks when traveling is the possibility of contracting an illness or infection – especially in third world countries. And one of the most common problems you will face here right off the bat are the dreaded stomach upsets that come mainly from digesting untreated water – yearp, the good old Bali Belly has struck many of us down in our time.
So make sure you are mindful of what you eat and drink however in my experience, it is the smaller things that often get you such as:
- Ice cubes
- Lime peels etc. in drinks
- Table condiments
Additionally, you can reduce your risk by practicing good hygiene habits such as washing your hands frequently, avoiding touching your face and using hand sanitizer when necessary. And always use bottled water when cleaning your teeth.
Insect and Animal Bites
Insect and animal bites can also pose a risk to your health while traveling mainly as you are spending a lot more time outside checking out the great outdoors. Mosquitoes, for example, can transmit diseases such as malaria and dengue fever as well as potential exposure to other less friendly creepy crawlies in rivers and jungles etc.
To reduce your risk, use insect repellent and wear protective clothing such as long sleeves and pants. If you do get bitten, clean the area with soap and water and apply an antiseptic immediately. And whilst you might be an animal lover, my strong recommendation is to avoid patting domestic animals in many places as well.
Covid-19
The Covid-19 pandemic, whilst almost an afterthought at time of writing, has brought new health risks to travelers. It’s important to stay up to date on the latest guidelines and restrictions for the areas you plan to visit. Additionally, you should continue to practice good hygiene habits to reduce your risk of contracting the virus.
Trust me, contracting COVID in a country such as Bali is no fun at all!
2. Eat and Drink Well
Maintaining healthy eating and drinking habits while traveling can be a challenge – especially as after all, you are on vacation right? And whilst I certainly don’t want you to pass up that extra hamburger, fried rice or cocktail by the pool, here are some tips to help you eat and drink healthily while on the go:
- Stay hydrated: Dehydration can cause fatigue, headaches and other health issues. Carry a reusable water bottle with you and refill it with bottled or tap water as needed. And as above, if you are traveling to a place where tap water is not safe to drink, make sure to buy bottled water instead.
- Eat a balanced diet: As we all know, eating a balanced diet that includes fruits, vegetables, protein and healthy fats is essential for maintaining good health. So try to incorporate raw fruits and nuts into your diet as healthy snacks between the cocktails and creamy pastas as well.
- Be mindful of local cuisine: Trying new foods is part of the fun of traveling, but be mindful of the local cuisine. Some dishes may be high in fat, sugar or salt, which can be detrimental to your health. Look for restaurants that offer healthy options or ask for modifications to make the dish healthier.
- Pack healthy snacks: Packing healthy snacks such as protein bars or jerky can help you avoid unhealthy snacks while on the go. It is also a good idea to bring your own snacks if you have dietary restrictions or food allergies.
- Avoid alcohol: This obviously depends on the holiday you are taking, however if you can take a break from the beach clubs for at least one alcohol free day, you will feel better for it.
3. Exercise
For many of us, simply checking out new places can involve a lot of walking, which obviously assists with this part. However, if staying active while traveling is challenging – afterall that pool lounger in your resort is not going to sit on itself – here are some tips to help you stay active whilst on the road:
- Pack workout gear: Bring comfortable workout clothes and shoes so that you’re always ready to exercise. You could also consider packing resistance bands or a jump rope for a quick workout in your hotel room.
- Explore the city on foot: Walking is a great way to stay active and explore your surroundings. Take a walking tour, stroll through a park or walk to your destination instead of taking a taxi or public transportation.
- Find a local gym or fitness class: Many hotels have gyms or offer fitness classes, but you could also look for a local gym or yoga studio. Trying a new workout or class can be a fun way to stay active and meet new people.
- Meditate: Traveling can be stressful, and meditation is a great way to reduce anxiety and improve mental clarity. You could try a guided meditation app or find a quiet spot to sit and focus on your breath.
4. Plan for Specific Health Concerns
When traveling, it is important to take precautions to prevent specific health concerns that may arise. Here are some tips to help you stay healthy and safe during your travels.
Sunburn and Heat Related Illnesses
When spending time outdoors, it is important to protect your skin from the harmful effects of the sun. Here are some tips to prevent sunburn and heat-related illnesses:
- Wear protective clothing, such as long-sleeved shirts and hats, to shield your skin from the sun’s harmful rays.
- Apply sunscreen with a high SPF to all exposed skin, including your face, neck and ears.
- Stay hydrated by drinking plenty of water and avoiding alcohol and caffeine, which can dehydrate you.
- Take breaks in the shade or indoors to avoid prolonged exposure to the sun’s rays.
Managing Jet Lag and Motion Sickness
Jet lag and motion sickness can make traveling uncomfortable and exhausting. Here are some tips to help you manage these issues:
- Adjust your sleep schedule before your trip to help your body adjust to the new time zone.
- Stay hydrated and avoid alcohol and caffeine, which can disrupt your sleep and exacerbate jet lag.
- Take breaks and stretch your legs during long flights or car rides to prevent blood clots and reduce the risk of motion sickness.
- Consider taking over-the-counter medications for motion sickness, such as Dramamine or Bonine. Ginger is good here as well.
Check out these: Tips for Avoiding Jet Lag
Dehydration and Injuries
When traveling, it is important to take steps to prevent dehydration and injuries. Here are some tips to help you stay healthy and safe:
- Drink plenty of water to stay hydrated, especially in hot or dry climates.
- Wear comfortable shoes and avoid overexerting yourself to prevent injuries.
- Use compression socks to improve circulation and prevent blood clots during long flights or car rides.
- Be aware of your surroundings and take precautions to avoid accidents, such as wearing a helmet when biking or using a seatbelt in a car.
5. Get Vaccinations and Travel Insurance
This next tip is all bout preparations before you travel in terms of getting the appropriate vaccinations and ensuring you have adequate travel insurance.
Before you travel, check with the Centers for Disease Control and Prevention (CDC) to see what vaccinations are recommended for the country you will be visiting. Make an appointment with your healthcare provider to get any necessary vaccines at least a few weeks before your trip and it’s also a good idea to bring your immunization record with you in case you need to show proof of vaccination.
In addition to vaccinations, it’s important to have travel insurance that covers medical emergencies. This can help protect you from unexpected medical expenses while traveling. Be sure to read the policy carefully and understand what is covered and what is not.
Check out my post: How to Choose the Right Travel Insurance
6. First Aid and Emergency Preparedness
Now, if any of the above doesn’t work and you find yourself with minor injuries, then having a well-stocked first aid kit can be a lifesaver in these situations. Here are some essential items to include in your travel first aid kit:
- Adhesive bandages in various sizes
- Antibiotic ointment
- Ibuprofen, paracetamol and/or acetaminophen for pain relief
- Prescription medication, if needed
- Contact information for your healthcare provider and emergency contacts
In addition to having a first aid kit, it’s important to be aware of the emergency services available in the area you’re traveling to. Research the local emergency phone number and keep it easily accessible. If you have any pre-existing medical conditions or allergies, make sure to inform your travel companions and keep any necessary medication with you at all times.
It’s also a good idea to familiarize yourself with the location of the nearest hospital or medical facility. If you’re traveling internationally, consider purchasing travel medical insurance to cover any medical expenses that may arise as well.
Check out these: Best Medication Organizers for Travel
FAQs
What are some healthy snacks to bring while traveling?
When traveling, it’s important to have healthy snacks on hand to keep your energy levels up and avoid unhealthy options. Some great options include fresh fruit, nuts, seeds, protein bars, and veggie sticks with hummus.
What are some exercises that can be done while traveling?
Even if you’re short on time or don’t have access to a gym, there are plenty of exercises you can do while traveling. Some examples include bodyweight exercises such as push-ups, squats or lunges as well as yoga and stretching.
Conclusion
There you have it, my 6 tips for staying healthy when traveling this year. As always, please let me how this article helped you or if there are any tricks that you get up to that are not on the list.
Also, please do not hesitate to comment below if you have any questions, concerns, or corrections or would like me to check anything else out for you.
Until next time.
Have fun
Paul
