No one enjoys being sick. When your body aches, your nose is stuffed, and you just want to crawl out of your skin to escape the misery – it’s the worst! And, nothing makes it more agonizing than being away from home.

It happens to the best of us. My first time in Prague, I was ecstatic to see all that the Czech capital had to offer. I researched hotspots, pored over guides, and planned day trips to nearby sights. So, imagine my disappointment when I spent the majority of my time there lying in bed with a head cold that would make even the toughest man cry (okay, maybe that’s a bad comparison since we all know men turn into giant babies when they’re sick. But, I digress).

In an effort to avoid the same thing from happening to you, here are ten tips for staying healthy while traveling that are sure to help.

1. Check Health Warnings

Before embarking on your next adventure, check the CDC website for health advisories for where you’re headed. It has detailed information on outbreaks, the seriousness of possible diseases, and recommended vaccinations and medications. It also tells you the likelihood of certain illnesses based on your planned itinerary and offers additional tips to stay healthy.

Plus, it offers expert advice on how to prepare for your trip and what to look out for when you return home. So, you’ll be prepared for every stage of your journey!

2. Carry a Mini First-Aid Kit

It’s also wise to bring a mini first-aid kit with you when you’re traveling. Nothing too fancy, but some essentials that might come in handy should you start to feel under the weather or get scraped up. A few things I never leave home without include:

Band-Aids
Neosporin
Tylenol (for aches)
Zyrtec (for allergies)
Pepto-Bismol (for upset stomach)
Dramamine (for motion sickness)

That way, I’m fully prepared for whatever might happen. I can’t tell you how many times it’s come in handy during my own travels!

3. Use Sanitizer

Long before COVID-19 made us painfully aware of how much more we should be washing our hands, keeping clean was still one of the best tips for staying healthy while traveling. And, when a sink and soap aren’t available, hand sanitizer and wet wipes are the next best thing.

Keeping a travel-sized hand sanitizer with you is a convenient way to stay sanitary on the go. Killing up to 99% of germs, viruses, and whatever else you come in contact with, it’s a must!

Another great way to keep clean is with anti-bacterial wipes. I use them to wipe down my area on the plane, before and after eating, and anytime I’m just feeling a little grubby.

4. Take Your Vitamins

Not to sound like your mother, but take your vitamins! Doing so will help boost your body’s resistance to illness and keep you healthy while you’re away.

In addition, multivitamins have been proven to increase energy levels, decrease stress and anxiety, and help reduce allergy symptoms.

As an extra precaution, I also start taking Airborne a few days before my trip. That way, the extra boost of Vitamin C and Zinc has my immune system primed and ready to withstand the onslaught of germs I’ll encounter as I make my way from Point A to Point B.

5. Stay Hydrated

Staying hydrated is another one of the best tips for staying healthy while traveling. Drinking water helps your immune system, digestion, blood pressure, kidney function, and energy levels.

Of course, it’s possible to have too much of a good thing. And, drinking too much water can actually be bad for you. So, a common rule of thumb is to drink about eight 8-ounce glasses of water a day (or around 2-liters). This is known as the 8×8 rule.

Just as it’s crucial to stay hydrated, it’s equally smart to stay away from things that can dehydrate you. Sadly, that includes sugary drinks and alcohol (whomp, whomp). That doesn’t mean you can’t indulge at all (it’s vacation, after all!) but just do so in moderation.

Stay healthy without killing the planet by drinking from a reusable water bottle!

6. Eat Well

Equally important to staying hydrated is eating healthy foods. Sure, travel is a great excuse to throw down on some fried goodies, chocolate, and cheese-smothered everything. But, it’s not going to do anything for your energy, sleep, or waistline.

Avoid excessive carbs, sweets, and fats. Instead, try to work in more protein-rich foods and leafy greens to make you feel your best.

This doesn’t mean you can’t enjoy a few decadent meals. Just try to make sure you’re also eating just as many that are good for you.

7. Keep Your Stomach Settled

Montezuma’s Revenge. Bali Belly. Pharaoh’s Revenge. Delhi Belly. Stomach sickness is known by many names around the world, and the symptoms are all equally miserable.

It’s easy to throw your system for a loop with jet lag, new foods, and unsanitary water conditions when you travel. In fact, around 30-50% of travelers to tropical destinations experience some sort of stomach upset. To avoid it, try to shy away from foods that may be a little too exciting and prep your system with Pepto-Bismol or Pepcid before you eat.

In addition, if you’re in a destination where water conditions aren’t ideal, take adequate precautions. Don’t drink or brush your teeth with anything but sealed water bottles. And, don’t eat fruits or vegetables that may have been washed with unsanitary water. A good rule of thumb is if it doesn’t have a peel, don’t eat it.

I learned that the hard way in Cuba, when I decided to indulge in some strawberries at a chocolate fountain. Long (and very graphic) story short, it cost me a night’s sleep and my tour the next day. Trust me, it’s just not worth it!

8. Get Your Rest

Different time zones, excessive walking, wrestling heavy luggage, the stress of catching flights, and trains, and ride shares… it’s a lot.

So, to avoid exhaustion throwing your body into a tailspin, it’s important to get enough rest. Try to stick to a (somewhat) normal sleep schedule, pace yourself, and allow some downtime to catch your breath.

If you need help shutting out the world so you can catch a few winks, I recommend a great sleep mask. It will ensure you can get plenty of rest so get the most out of your adventure!

9. Stay Fit

Exercising is another one of the best tips for staying healthy while traveling. It not only helps keep you fit, but it also reduces stress, promotes better sleep, and improves your mood.

And, while it may not always be possible to pop into a gym, there are still plenty of ways to exercise when you’re away from home. Going on a brisk walk, stretching, or yoga are some low-impact ideas. Or, if you really want to work up a sweat, implement a routine of squats, crunches, push-ups, and lunges right in your hotel room.

Keeping up a regular fitness regime will help you stay active and sane while you’re away.

10. Protect Your Skin

Follow Baz Luhrmann’s advice and wear sunscreen! Speaking as someone who’s had skin cancer before, it’s not a whole lot of fun. And, the best way to prevent it (along with signs of aging like wrinkles and sunspots), is to wear sunscreen with a strong SPF.

For example, SPF 50 blocks about 98% of the sun’s harmful rays. And, SPF 100 blocks around 99%.

Sure, we all want to return from our vacation with a healthy glow. But, that can be achieved just as easily with a good sunless tanning lotion. Believe me, your older self will thank you for not baking in the sun like a piece of toast.

Sunscreen does go bad, so check the expiration date before you pack it!

BONUS – Be Properly Insured

While all these are helpful tips for staying healthy while traveling, what happens if you do fall ill or get hurt? Well, that’s where good travel insurance comes in.

Having proper insurance is important to protect you in the event something goes wrong. I, personally, use World Nomads when I’m abroad and I love it! They have a variety of policies that are reasonably priced and cover a plethora of medical needs (as well as my belongings and trip interruptions or cancellations).

I don’t know about you, but I’d rather spend my time enjoying my trip instead of stressing about illness, injury, or the unknown.

And, there you have it! Ten tips for staying healthy while traveling, so you can avoid feeling under the weather on your next adventure.

What are some ways you stay healthy when you’re away from home? Comment below, I’d love to hear about them!

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