Nobody likes getting sick, but feeling under the weather while you’re away
from the comforts of home is downright awful. Long flights, different time
zones, and the action-packed schedules that come with traveling can be
particularly hard on the body. Fortunately, there are healthy habits you
can practice to help keep you feeling your best during your trip.
Here are eight tips for staying healthy while traveling:
1. Don’t skimp on sleep
Many travelers sacrifice a few hours of sleep to fit more into their day.
While this may seem like a clever idea, it’s actually counterproductive.
The National Sleep Foundation recommends 7-9 hours of sleep each night for
adults to operate at peak performance and avoid a weakened immune system.
If you’re traveling to a different time zone, you can gradually adjust your
sleeping schedule a few days before your trip to
eliminate jet lag.
2. Eat healthy meals and exercise
If you’re traveling for pleasure, your days will likely be filled with
delicious meals. While it’s perfectly okay to indulge a bit while on
vacation, it’s important to be mindful of what you’re eating. If possible,
begin your day with a nutritious breakfast and bring some fruit, veggies,
or nuts with you to snack on throughout the day to avoid overindulging at
If you’re going on a hiking trip, this tip may not apply to you. But for
those traveling to get some well-deserved R&R, a little bit of exercise
can actually complement your body’s rejuvenation process. Many hotels offer
fitness centers so you can fit a workout into your daily schedule. And if
you’re traveling somewhere new, get some steps in while exploring
everything your destination has to offer!
4. Stay hydrated
Being on-the-go all day can cause your body’s water levels to fluctuate.
When you don’t sufficiently replace the water your body naturally loses,
you put yourself at risk for dehydration. The good news? It’s easy to avoid
dehydration by drinking enough water throughout the day. It can get
expensive to keep buying water bottles, so always bring a reusable water
bottle that you can simply refill throughout the day.
5. Wash your hands
The same hygiene rules
you practice at home should apply while you’re away. Keep illness-causing
germs and infections at bay by washing your hands frequently with soap and
water. It’s also always a good idea to have some hand sanitizer packed for
those times you don’t have access to a sink.
6. Wear sunscreen
If your travel plans include a lot of time spent outdoors, protecting your
skin from the sun’s harmful UV rays is a must. According to the
Skin Cancer Foundation, daily use of an SPF 15 or higher sunscreen reduces your risk of
developing skin cancer.
7. Pack a first-aid kit
You never know when you might need it, so it’s always best to be prepared
by carrying a first-aid kit. Basic first-aid kits can be purchased
pre-packaged or you can
create your own
. Be sure to bring it with you wherever you go in case of an emergency.
8. Take extra precautions for traveling abroad
U.S. Centers for Disease Control and Prevention
provides travel health notices on their website to keep you informed of any
health risks you may encounter on your journey.
Whether you’re traveling for work or pleasure, practicing these healthy
habits will help you make the very most out of your time away from home.