How To Stay Healthy While Traveling

Article by: Rebecca Siggers

So you’re about to launch a vacation or a business trip on another horizon. It might be useful for you, but you know from experience the dangers this can pose to your physical and mental health whenever you’re on the go.

It may be tempting to feel intimidated and overwhelmed by leaving life’s comfort at home with all the fair share of bumps thrown at you. So how can you overcome exhaustion and stay healthy at the same time while traveling? Here are surefire tips that will make your next trip glamorous yet healthy.

1. Get A Lot Of Sleep

If you’re crossing time zones, try to get a good night’s sleep before you travel and maintain a regular sleep schedule as much as you can while on your trip. Additionally, getting enough sleep helps keep your immune system healthy. Here are pointers to help you get your recommended seven to nine hours of sleep every night:

• Avoid electronic devices like e-readers and smartphones for at least an hour before going to bed.
• Minimize your alcohol and caffeine consumption.
• Avoid long daytime naps.

2. Stay Hydrated

Taking plenty of water is essential for healthy travel, especially if you’re taking a flight. Your body’s natural defense against bacteria and viruses is the mucous membrane in your nose. Remember that the air in the airplane cabin is arid. Dry air and dehydration can desiccate nasal passages, which can make you susceptible to flu and colds from other passengers.

Also, avoid drinks with alcohol and caffeine and, instead, stick to your bottled water. And yes, you’re probably on vacation, and a drink or two would be a welcomed idea. Making merry and taking your drinks is fine, but take it in moderation.

3. Eat Healthily

Granted, eating a balanced diet throughout the year will keep you healthy, but it will also do you a lot of good while traveling. Focus on taking immune-boosting and whole foods, which will go a long way towards warding off infection and keeping your immune system healthy. You don’t have to load your car’s universal roof rack. Buying sufficient fresh fruits from the grocery stores will do. Also, cut the meat and go for a vegetarian dish or toss in some salad to balance your meal. 

4. Make Your Food If You Can

You might want to indulge in the cultures you’ll be visiting, and try new types of food for a wholly unique experience, but it will be a good idea to make your food if you can. Eating out, whether it’s street food, at restaurants, or the mix of the two, is usually not the best way to go about things. 

If you have your kitchen, you can control the nutritional aspect of your food quickly. You’ll need to head to your local grocery store to pick up healthy food and fresh fruits. Additionally, you can likely save some cash since you won’t have to rely on pricey restaurant meals.

5. Don’t Skip Your Breakfast

Have your breakfast first thing in the morning. Don’t make the mistake of jumping straight to lunch; you’ll be doing your body a great disservice. If you feel like it will be a hustle stepping out to grab breakfast, buy a box of instant oatmeal, mix it with hot water, and sort it. In case hot water isn’t readily available, you can get pastries and some fruit juice from your local store, and you’ll be good to go. Again, whatever you do, don’t skip breakfast. Get the energy you need to start the day the right way.

6. Protect Your Skin

If you’re going to be outside a lot, especially in the summertime, you need to take care of your skin. Getting a bad sunburn as your souvenir is the last thing you would want. Ensure that you’re using a sunscreen with an SPF 15 or higher and always reapply regularly throughout the day. Additionally, if you’re in an area with many mosquitoes or other dangerous insects, an insect repellant should be top on your checklist.

7. Book Hotels With Pools and Gyms

Exercising while on vacay is probably the last thing on your mind. However, getting in a light run or quick work out will boost your energy levels and will leave you feeling fantastic. So, when booking a hotel, ensure that it has a pool or a gym to make the exercising routine easy and all worth your while. If getting these amenities is not possible for whatever reason, you can always work out in your room (jumping jacks, pushups, situps- whatever will get those calories burning!). You could opt to take a brisk walk or run around the neighborhood. Also, come up with a schedule, stick to it, and exercise every three days or daily at 6 am.

8. Use Hand Sanitizer and Wash Your Hands Frequently

While traveling, your hands will carry the suitcases, touch the museum’s doorknobs, press on hotel the lift’s buttons, and a list of other things. Now, this translates into bacteria, and that’s why you need to be particularly careful to have your hands clean at all times. Carry a hand sanitizer with you for times when soap and water are not available. If you can access fresh, running water and soap, wash your hands thoroughly. 

9. Pack Multivitamins and Take Them Daily

Eating healthy can sometimes be difficult when you travel; your body will likely be pushed beyond what it’s used to as you continually expose it to new environments. Taking your daily multivitamins can significantly help to supplement your meals.

10. Get Help When Needed

Make sure to see a local doctor or pharmacist if you feel unwell. Usually, the staff in your hostel or hotel will help you. This will be a better answer for both your peace of mind and health.

Final Thoughts

Staying healthy while on the road is a struggle since we don’t have access to our standard healthy resources. But that doesn’t have to be the case; you can remain healthy while traveling as long as you follow the tips mentioned above.