Tips to Stay Healthy While Traveling

Headed to ski the slopes of Colorado? Peruse the shops of Paris? Lounge on the beaches of Hawaii? Vacations are awesome, and who doesn’t love traveling the world and experiencing new things?

Keeping your immune system in check is one of the best ways to ensure a worry-free trip. Even just a lack of sleep or dehydration can significantly dampen the excitement of your vacation.

So, what are the two most important ways to stay healthy during your vacation? Get enough sleep and drink plenty of water. While there are many other tips provided below, starting with these two can make a significant difference.

Most of the tips below are geared toward vacations that require an airplane ride, but many of them are also applicable to road trips, cruise adventures, train rides, etc. Hopefully, a few of them will come in handy for your next excursion. Bon voyage!

Before You Travel

• Be proactive about immune support. Start using probiotics (like this 25-strain probiotic or TravelBiotic) and immune system boosters (like Echinacea or Vitamin C).
• Buy a reusable water bottle. This will save you a considerable amount of money on bottled water. If you’re traveling to a location where the tap water isn’t safe to drink, buying bottled water will be necessary.
• Pack your vitamins and medications. Use a travel case or zip-top baggies, which take up less space than bottles. Ensure any liquid medications comply with TSA guidelines, which require them to be less than 3.4 oz.
• Stock up on healthy snacks. Pick up trail mix, KIND bars, or try making these homemade energy bars.
• Get adequate sleep and relax. Travel planning can be stressful. Starting your journey without enough sleep is not the best way to initiate your trip.

While You Travel

• Pack the essentials. Keep these items in your carry-on bag so they’re easily accessible from your seat:
• Ginger for an upset stomach
• Sleep aids
• Chapstick, lotion, eye drops, and nasal spray (as airplane air is notoriously dry, drying out the skin and membranes inside your nose)
• Gum (to help ease ear discomfort due to the pressure of plane takeoff and landing)
• Items for comfort (blanket/shawl, pillow, eye mask, headphones, ear plugs, etc.)
• Wear socks. Socks can help you avoid picking up extra germs in security lines and also keep your toes warm on the plane.
• Fill your water bottle. Ensure it’s empty through security, but fill it up before boarding the plane, and then drink plenty of H₂O while flying.
• Sanitize. Planes are full of germs. Sanitize your hands after touching commonly touched surfaces like airplane armrests (especially aisle armrests) and tray tables, and anything in the bathroom.
• Get adequate sleep. Resting during a flight is especially important if you’re flying overnight or for an extended period.

During Your Vacation

• Stay active. One of the best ways to explore a new city is by walking or biking. Keeping your body active is a great way to see new sights and burn calories.
• Hydrate. While it may be tempting to try new beers, wines, or cocktails at every restaurant, ensure you are also drinking plenty of water.
• Try local food. Ordering fresh fruits and veggies from the area is a great way to nourish your body and try new flavors. Aim to have one serving of fresh fruits or veggies with every meal.
• Sleep. Not getting enough sleep while traveling can lead to overeating and moodiness, which can detract from the enjoyment of your trip.
• Sanitize or wash your hands often. Be mindful of germ hotspots like ATMs, handrails, and door handles.

Have a tip for staying healthy that we missed? Add it in the comments below!