Tips for staying healthy while traveling


Traveling is an exciting time. Whether it is for work or pleasure, seeing and experiencing new places can create lasting memories. Unfortunately, there are some important safety travel tips to be aware of before booking your next trip. There are also precautions you can take to stay healthy while on the road. Let us look at a few Tips for staying healthy while traveling.

Stay Active

Incorporating regular exercise into any trip is key, whether it’s for business of pleasure. This is usually quite convenient if you are staying at a hotel or resort that has a gym or fitness center. What is even better is that most are open 24/7, which means you can sneak in a workout before that conference call or at the end of the day.

If you are on vacation, plan some day trips that involve a lot of walking or hiking. Some resorts even offer exercise classes like yoga or pilates. Many resort activities can double as exercise, including paddle boarding, volleyball, nature trails, and even golfing. Capitalize on opportunities to stay active.

If you have a long day of sightseeing planned or you will be cooped up in a conference hall all day, stretching can help with both these situations. Take 5-10 minutes in the morning to perform some basic stretches in your room.

If you will be stationary most of the day, this will help keep your back and neck muscles from stiffening up. Try standing and walking around during breaks to keep blood circulating. If you plan to walk or sightsee for most of the day, stretching will help to warm up and prepare your body for the activities ahead.

Get Enough Sleep
 get enough sleep

You already know that sleep is a crucial component of maintaining overall health and wellbeing. Nevertheless, getting adequate sleep while traveling is even more important. Even for those who are extremely active from day to day, traveling takes a toll on your mind and body. The stress of flying is a major factor in exhaustion for travelers.

People often worry about their luggage arriving, missing their flights, and complications while in the air. This stress can cause upset stomach, chest pains, a rise in blood pressure and headaches. If you are someone who generally suffers from stress while flying, try to take a short nap during the flight or allow time for a nap after landing. Your body will need time to recover.

This is also advisable if you plan to be extremely active during your trip or need to rise early for business meetings. Try scheduling time for rest outside of your normal eight hours of sleep at night. This will help you stay alert and energized throughout your trip. 

Stay Hydrated


Proper hydration is key for overall health and wellbeing and is especially important when traveling. There is nothing worse than setting out for a long day of activities only to find you are miles away from any sort of town or convenience store. It is important to bring a water bottle along no matter where you go. This will ensure you do not fall victim to dehydration.

Let us be honest. If you are traveling for pleasure, you will likely consume alcohol at one point or another, sometimes in excessive amounts. This is a bad idea for a variety of reasons not counting unbearable hangovers, missed meetings, and potential blackouts.

But one of the most common effects of an overindulgence in alcohol is dehydration. This is because alcohol decreases the body’s production of antidiuretic hormones, which are what allows the body to reabsorb water.

Your body also loses more fluids through increased urination when consuming alcohol. So, if you do choose to drink alcohol on your trip, do so wisely. Try not to exceed four drinks at any given time. Be mindful of how strong the alcohol is and try eating either before or while drinking.

Another reason to avoid drinking in excess? Alcohol is comprised of nothing but empty calories. Pair alcohol consumption with indulging in rich and fatty foods and you could return home several pounds heavier than you were when you left! 

Wash Your Hands Often

 Hand Sanitizer

Washing your hands is the most basic defense against germs, bacteria, and other viruses both at home and abroad. Wash your hands before eating and after coming in contact with any foreign substances. This is not always easy. Soap and water isn’t always readily available during travel.

This means you should carry hand sanitizer or sanitizing wipes in your purse, backpack, or briefcase. These items make for quick, easy clean-up when a sink isn’t nearby. Even if you use hand sanitizer or a wipe to clean surface germs from your hands, it’s advised that you thoroughly wash your hands when you can.

The truth is, you never know what might happen while you are traveling. That is why investing in emergency health insurance may be a wise choice. Accidents and unexpected emergencies can occur at any time and if you are out of the country, your medical insurance may not cover related expenses. It is also wise to research the area you’re visiting to see if any vaccinations are required or recommended. 

Protect Your Skin

If you will be spending any amount of time outdoors during your trip, skin protection is key. You need to shield yourself from the sun’s rays, as well as any potential insects and bugs you might encounter. To protect your skin from sun damage, apply sunscreen at least 20 minutes before going outdoors. This allows your skin amply time to absorb it.

It is also recommended that you reapply sunscreen every two hours if you plan to spend an extended period of time in direct sun. You can also protect yourself using large hats, sunglasses, and even UV protective clothing.

Bugs are another potentially harmful threat to your skin and your overall health. You are likely familiar with mosquitoes, but you may be exposed to other pesky insects that bite including flies, wasps, spiders, and ants. It is advisable that you were some type of protective spray or insect repellent. Find a repellent that contains a high-percentage of DEET, a common ingredient in many products. The higher percentage the repellent contains, the better protected you will be.

Travel Wisely

Your first line of defense for safe travel is using common sense. Treat your body right while on vacation and you will get the most out of your trip. Adequate rest and hydration paired with knowledge of your destination and a well-balanced diet are sure to keep you safe and healthy for the duration of your trip. It never hurts to confer with your doctor before leaving, as well.

Article Submitted By Community Writer

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