15 Tips for Travellers to Stay Healthy

Dr.Poonam Sharma

March 31, 2021

Summary: Travelling is a one-of-its-kind experience that comes with its share of difficulties. So, if you want the ups to befriend you and the downs to leave you alone while travelling, you need to stay healthy. Here are some useful and healthy tips for travellers that will help you stay fit and enjoy your journey at its best.

Are you off for a vacation this time, or is it just an official drill? Where are you headed to – the majestic hills, a stunning beach location, into the woods, or overseas? Well, no matter wherever you go, you will be away from your home at some point in time. And away from home means away from routine, as well. However, that does not mean that you will also have to steer away from your healthy habits. Right? You can very much travel healthy. 

All you need is a pinch of creativity and some preparations. Here we have covered 15 healthy tips for travellers. So, let us plunge in!

#1 Do not even think of skipping breakfast

Do not even think of skipping breakfast

Oh! I need to rush to the airport, train or bus station. I will not have breakfast. Most people do that. However, make sure you never leave your home without eating the first meal of the day. When you are full, you are less likely to scramble for snacks on the go. Thus, you are less likely to make unhealthy food choices later in your journey. Also, you will not feel exhausted after so much running here and there. So, no negotiation with breakfast.

#2 Drink water, water, plenty of water

One of the crucial healthy tips for travellers is keeping yourself hydrated. So, drink adequate water not only during your travelling time but also before and after it. Remember, dehydration can cause many other problems, including headache, constipation, lethargy, fatigue, cravings for sugar, and muscle cramps. And you do not want these to spoil your trip. So, drink water and enjoy your journey. A reminder – water might not be reliable everywhere. So, go for bottled water.

#3 Avoid eating uncooked food

Avoid eating uncooked food

Make sure not to eat raw and uncooked food. If you love to eat fresh fruits and salads, avoid these during your trip as these are high-risk food items. Plus, you might never know – for how long the vendors have kept the fruits after cutting and washing. And the water used for washing might be questionable too. Only if you get to peel the veggies or fruits on your own and have safe water to wash them, then you can munch on your favourite fruits. 

#4 Always choose hot food

Even if you stay away from street food, occasionally, you have to, especially when you are travelling. And street food is prone to cause food-borne ailments owing to many factors. If you cannot find a sit-down eating place and eat street food, choose hot food over cold. When any food is well cooked and piping hot, the chances of infections are thin. The same stands true for beverages. A cup of hot tea or coffee made in boiling water is safe to drink as boiling kills most germs. This is one of the most important health tips for travellers.

#5 Keep your snacks handy

Keep your snacks handy

When you are on a trip, you often need to wait for a long time before you can eat something. It is one of the most common reasons why people overeat. So, keep your snacks ready so that you do not have to make unhealthy choices to kill your hunger pangs. Some of the best options include – nuts, dry fruit, energy bars, among others.

#6 Beware of mosquito bites

Mosquito bites are not only irritating but can be risky for your health owing to the illnesses these can spread, including malaria, dengue, Zika, yellow fever, to name a few. Therefore, wear body-covering clothes and carry EPA (Environmental Protection Agency)-approved insect repellent with you. Also, as some disease-carrying mosquitoes are active during the day, do not forget to apply the mosquito repellent in the early hours of the day.

#7 Wash your hands frequently

Wash your hands frequently

COVID or no COVID, washing your hands frequently and especially before eating, drinking, or touching your face, is a healthy habit. It reduces the risk of catching a range of infections, including cold and flu, diarrhoea, etc. In case there is no access to water and soap, you can always have alcohol-based sanitizer in your bag. 

#8 Pack your pills before everything

Never forget to take your medications when going on a trip. Otherwise, you might land in trouble if you fall sick. Studies say that around 70% of travellers are likely to experience traveller’s diarrhea at some point in time. So, it is better to stay prepared. Also, if you take any prescription medicine, make sure to take the prescription along with you to avoid hassles. 

#9 Choose to walk over taking a cab

Choose to walk over taking a cab

Although resting and relaxation are two vital aspects of a vacation, you also need to keep yourself active. So, whenever possible, why not choose to walk over any other mode of commute, like strolling around the city on your foot instead of taking a cab? Walking is indeed One of the best exercises, after all! And breathing exercises? You can do them anywhere and anytime!

#10 Do not overeat

It is better to eat less than overeat, especially when you are travelling. So learn where to stop. Have smaller meals at frequent intervals. Try not to eat until your stomach has no space left. It will make you feel light, and you will be able to travel comfortably.

#11 Indulge, but in moderation

Vacations mean enjoyment, fun, thrill, adventure, relaxation, and indulgence. While you can indulge your heart out and enjoy the local or international cuisine, do it in moderation. Also, make sure to be picky about what you eat. In simple words, find a balance between what you want to eat and what you do not. For example – enjoy a light lunch and keep your dinner indulgent. Sounds okay?

#12 A digital detoxification is necessary

One of the best things you can do for your mind, body, and soul (while travelling) is – disconnecting from the digital-scape. Even if you are on an official trip, go for the digital detox whenever possible. With so much digital aura around, you hardly get any time for yourself. And vacations give you the chance to unwind. So, go, make the best use of it.

#13 Get enough sleep. It is needed

Get enough sleep. It is needed

You cannot underestimate the importance of getting an adequate amount of sleep, no matter whether or not you are travelling. Make sure to sleep enough to recharge your body and your mind too. Sleeping will ensure that you feel fresh. Trust us! You will feel the difference. 

#14 Do not be a stressed traveller

Some people try to visit and see every single thing in a city in one go. It does overwhelm and stress them. So do not follow the same path. Take time, breathe, and travel. You took the break for rejuvenation, not overburdening yourself unnecessarily. So pace yourself.

#15 Keep your skin protected

Keep your skin protected

While talking about all things healthy, you often overlook your skin. Do not forget that the skin is the largest organ of the body, and you need to protect it as well. Apply sunscreen when going down under the sun, wear covered outfits, use moisturisers, bug repellents, and take a bath as and when needed.

These are some time and tested healthy tips for travellers. Keeping these healthy tips in mind will help make your journey happy and delightful. After all, no one wants their trip to be ruined due to unwanted and avoidable health issues.

Frequently Asked Questions (FAQs)

Q. What is the traveller’s diarrhoea?

A. It is a health condition related to the digestive tract that most international travellers pick up. Traveller’s diarrhoea is also known as Deli Belly and Montezuma’s revenge. It mainly occurs due to eating or drinking contaminated food or water. Follow the healthy tips for travellers given above and stay away from this condition.

Q. Is it safe to travel when you are pregnant?

A. While it is most likely to be safe to fly when you are pregnant (mid-third trimester), it is always wise to consult your doctor. He or she should be the right person to help you with it.

Q. What vaccines do you need before you travel?

A. Which vaccine(s) you need to take before travelling depends on certain crucial factors. It includes: 1) The location you intend to travel. 2) Any underlying health conditions you have. 3) The vaccines that you have already taken. Get in touch with your doctor to learn more about the same.

Q. How can you avoid jet lag?

A. It is one of the biggest problems international travellers often face. So, is there any way you can avoid it? Yes, there is. Get your melatonin supplements in the first place. Your body produces melatonin (a hormone that regulates your sleep-wake cycle) on its own. However, when you are travelling overseas, your internal clock might not function as supposed. Taking melatonin supplements will ensure that you get enough sleep.

About the Author

I, Dr. Poonam have 3+ years of experience in the field of Medicine. Currently serving as a Resident Physician at HealthifyMe, I have worked with premier hospitals such as Manipal Hospital, Bangalore as a Resident in Plastic and Reconstructive surgery and Rajiv Gandhi Government Hospital, Chennai as a Medical Officer. I aspire to put my knowledge in medicine to use in providing healthcare and fitness services to people and help enhance my abilities in meeting the ever-growing healthcare needs.

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