Traveling is an exciting and enriching experience, but it can also take a toll on your health. Whether you’re exploring a new city, hiking in the mountains, or lounging on a beach, it’s important to take steps to stay healthy. A combination of planning, preparation, and common sense will help to ensure your safety. So, here are some pro tips for avoiding illness and staying fit on the go.
Pack a travel health kit
Before you leave for your trip, find out if your destination has any vaccine suggestions or requirements. If you plan on visiting a destination with questionable water quality, consider Dukoral for the prevention of severe diarrhea due to the potential for E-coli contaminated drinking water.
Pack a travel health kit with essential items such as pain relievers, motion sickness medicine, allergy medication, antacids, 1% hydrocortisone cream, bandages, and hand sanitizer. Consider adding items like insect repellent, sunscreen, and a first aid kit if you’ll be engaging in outdoor activities.
If you take prescribed medications, ensure that you refill your prescription in plenty of time to take it with you. Also, take an extra few days worth of medication to cover you in case of an unforeseen delay or cancellation that prevents you from getting home on time.
Stay hydrated
Dehydration can lead to fatigue, headaches, and other uncomfortable symptoms. Make sure to drink plenty of water during your trip, especially if you’re in a hot or humid climate. Avoid alcohol and sugary drinks, which can dehydrate you.
Eat healthy foods
Traveling is often a time for indulging in local cuisine, but it’s important to balance that with healthy food choices. Look for fresh fruits and vegetables, lean proteins, and whole grains. Avoid street food and other risky food choices that could lead to food poisoning or other illnesses.
Many resorts and cruises these days will ask if they need to be aware of any food allergies you might have. However, if they don’t ask and you’re unsure of what’s on the menu, make sure that you voice your allergy concerns before you eat anything.
Get enough sleep
Lack of sleep can weaken your immune system and make you more susceptible to illness. Try to maintain a regular sleep schedule and get at least seven hours of sleep per night. If you’re having trouble sleeping in a new environment, consider bringing earplugs or a white noise machine to help you relax.
Stay active
Traveling often involves long periods of sitting, whether it’s on a plane, train, or bus. Even a few minutes of stretching can help improve your circulation and reduce stiffness. And after you arrive at your destination, make an effort to stay active during your trip by taking walks, hiking, swimming, or practicing yoga.
Avoid injuries
You can avoid cuts, scrapes, blisters, and injuries if you take caution wherever you are and whatever you do, and ensure that what you wear is suitable for the type of activity or attraction you plan to undertake. For example, pack good supportive walking shoes if you plan on doing a lot of sightseeing. Make sure you have decent sneakers for any sporting activities.
Use a high-SPF sunscreen to avoid uncomfortable sunburns, and be careful of how long you remain in the sun – overexposure can cause sunstroke.
Also, simple common sense goes a long way. For example, do not run around the wet surface of a pool, and obey pool rules at all times. If you rent water sports equipment, adhere to all safety instructions and keep your wits about you. Generally speaking, adhere to rules and regulations wherever you are to prevent accidents.
Practice good hygiene
Washing your hands frequently or using hand sanitizer can help prevent the spread of germs. Avoid touching your face, especially your eyes, nose, and mouth, which can introduce germs into your system.
You don’t need to be beach bound to benefit from a pair of flip-flops. This is an item that comes in handy anywhere you go – ideal for protecting your feet at a hotel’s indoor and outdoor pools, as well as whirlpool or sauna facilities. Not only can they prevent cuts to your feet from something sharp on the ground, but they can also protect you from plantar warts, which are contagious and commonly spread near swimming pools, whirlpools, and showers. They are also useful at hotels of questionable cleanliness. If you don’t want your feet on the dirty carpet or touching the floor of a dubious bathroom, cheap rubber flip-flops can save the day.
Consider travel insurance
In case of unexpected illness or injury, consider purchasing travel insurance before your trip. This can provide peace of mind and financial protection if you need medical care while traveling.
Happy travels!