7 Essential Tips for Staying Healthy While Traveling

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Ever been on a flight and gotten sick right after? Well, according to a few studies, 20% of passengers may develop respiratory infections in the days after flying.

This is due to the recycled airplane air carrying all sorts of bacteria and viruses, but also the germ-covered trays, armrests, bathroom lavatories, door handles, and pillows. Even if you travel by bus, train, or in your own car, you’re still not 100% immune to illnesses.

During your trip, it’s essential to wash your hands regularly, disinfect all surfaces you touch, stay hydrated, and eat healthy, nutrient-rich food.

If you have a trip coming up, check out these 7 practical tips for staying healthy while traveling!

1. Keep Your Hands Clean

Airports, public transportation, and public restrooms are a breeding ground for germs. Washing your hands often is the first step to great health while traveling.

If you don’t have immediate access to clean tap water, carry a bottle of store-bought water with you. Bring a pack of antibacterial wet wipes, hand sanitizer or rubbing alcohol, and a bar of soap to have clean hands at all times.

This kit will come especially handy if you travel with children or don’t want to wait in line in the restroom. You can also use it to wipe down door handles, eating surfaces, chairs, and armrests.

2. Meditate

Traveling, whether for business or personal purposes, can take a toll on your body and mind. Going to a new place, changing time zones, and long-haul flights can throw your body off its natural rhythm.

Meditating in the morning or before bed can help you get back to normal and regulate your sleep. Another great option is practicing mindful breathing by focusing on your breath for at least 5 minutes.

Meditation reduces stress levels in your body and helps clear the mind so you can stay healthy on your travels.

3. Stay Hydrated

Your body is made of 50-65% water necessary to perform all functions and keep you healthy and alert. During traveling, the water percentage can drop if you don’t stay hydrated. This can lead to fatigue, headaches, weak immune system, and lowered cognitive functions.

The easiest way to stay hydrated is to carry a bottle of water with you at all times. You can use a reusable bottle and fill it up with tap water (if it’s safe to drink) or carry a few store-bought bottles.

The optimal amount of water you should consume during the day is 8 glasses. This can be pure water, fruit juices, smoothies, coffee, tea, coconut water, milk, yogurt, fruits and vegetables, and soups.

4. Exercise Regularly

Traveling involves a lot of sitting, starting from the airplane or train to hotels, taxis, and business meetings. This can affect your energy levels and immune system, so it’s important to get active to stay healthy.

If the hotel has a gym, take full advantage of it. Otherwise, you can always go for a walk, go jogging, do yoga outside, or exercise in your room. Taking the stairs instead of the elevator also counts as exercise. If you have time, exploring the neighborhood or the city on foot will help you burn some calories.

5. Eat Healthy Food

Healthy food is key to staying healthy and energized on your travels, but it can be hard to come by in new places. Before your trip, research the best healthy food restaurants and supermarkets in the area you’ll be staying, or pre-pack your own healthy snacks and lunches.

For instance, nuts and trail mixes are a great way to get some healthy fats; dried fruits will satisfy your sweet tooth, and granola bars will give you a boost of energy on the go.

There are vending machines that offer healthy snacks, drinks, and sides, and you can find them in airports, city locations, workplaces, and even hospitals. Check out Healthy You vending reviews to see what kind of food you can get and eat healthily while traveling.

6. Protect Your Skin From The Sun

One of the best tips to stay healthy while traveling is to protect your skin from the sun. It doesn’t matter if it’s summer or winter – the sun rays can damage your skin if you don’t wear sunscreen. In the summer, when the UV index is higher, you should apply sunscreen several times a day, wear quality sunglasses, hats, and rash guards.

Long-term exposure to the sun and sunburn can cause high fever, blisters on the skin, headache, nausea, and in the most extreme cases, skin cancer. It’s important to stay protected, seek the shade, and use an SPF 30 or above.

7. Get Quality Sleep

If you’re wondering how to stay healthy while traveling, start by getting quality sleep. This can be a bit challenging if you change time zones, travel with kids, or need adjusting to a new bed or climate, but your body will adapt quickly.

Dehydration, alcohol, junk food, and long flights negatively affect your sleep cycle. When you get settled in your room, take a long bubble bath, have a cup of tea, use essential oils to relax, and use pillow spray to help you doze off faster.

Jet lag can make it difficult to sleep as your body adjusts to a new time zone. If you feel sleepy in the middle of the day, try to stay awake until at least 11 pm. The next morning, get up at around 8-9 if possible to help reset your body clock back to normal.

These Are The Best Tips for Staying Healthy While Traveling!

No matter how often you travel, your immune system can still be vulnerable to illnesses and infections. From airport restrooms to food trays and armrests, germs are everywhere. Even traveling in your own car or taking the train can make you sick if your immune system is weak.

Luckily, these tips for staying healthy while traveling will help you enjoy your time away and make wonderful new memories. Staying hydrated, getting quality sleep, and washing your hands multiple times a day is key to feeling great and fight off diseases.

Head over to our blog to find more useful health and wellness tips.