10 Best Tips For Staying Healthy While Traveling
Updated: Jan 2019
We all agree that traveling can be amazing and we should do it as much as we can. However, this can be ruined by a simple case of sickness while on a trip. Staying healthy while traveling is very important. It is not a new thing for one to fall ill while visiting a new destination, sometimes our body just refuses to adapt to change.
- Get Vaccinated
- Restock your first aid kit
- Carry enough water
- Carry your medication
- Get enough sleep
- Eat the right way
- Avoid alcohol
- Avoid heavy lifting
- Stay active
10 Best tips for staying healthy while traveling
1. Get Vaccinated
Most countries require you to be vaccinated for yellow fever before entering the country. It is also great to get a vaccination against diseases such as malaria, hepatitis A/B, cholera among many others in order to stay healthy while traveling.
Vaccinations ensure that you are protected in case of outbreaks. Vaccinations should be done at least a month before the traveling rather than on the final few days before traveling.
This is because most vaccines take a while before they are able to offer full protection. It’s always best to prevent sickness and disease before it happens.
2. Restock your first aid kit
If you are going to enjoy outdoor activities, maybe camping or hiking, go prepared with a well-stocked first-aid kit. This is the same for cases where you are planning to drive for long distances. This comes in handy if you are involved in minor accidents while on the road.
In your first aid kit, be sure to carry meds to take care of diarrhea, anti-histamines and something for motion or sea-sickness depending on your destination.
Other essential things that you should carry in your first aid kit may include hand sanitizers, disinfectant wipes, and bandages.
3. Carry enough water
Simple, stay hydrated during your travels. It is said that a human being can go for over 21 days without food but only 3 days alive without water.
Dehydration is very common for travelers and you should always carry enough clean water. Taking water will prevent cases of headaches and stomach upset.
If you are going to be spending a lot of time on the beach in the sunshine, water can be your best friend.
Avoid drinking river water, wells or lakes without boiling it first or at least purifying and treating it before you drink.
4. Carry your medication
If you are under any form of treatment or you sometimes require certain medications from time to time, do not forget to restock them.
For example, asthmatic individuals should always carry a spare inhaler in their luggage for use in case of anything. You can as well set a reminder on your phone to take the meds at specified times without failure.
Remember to carry your sunscreen as well if you are going to be spending a lot of time outdoors in the sun.
5. Get Enough Sleep
No matter how old or energetic you think you are, sleep has a way of rejuvenating us. Your body needs to rest to beat the jet lag or to adjust to different time zones.
You can read our article on How To Avoid Jet Lag Here
. Enough sleep will also ensure that you have the most needed energy to make good use of your days.
Doctors recommend you have enough rest and sleep so that your body can repair and recharge well so that you can retain your travel health. While on the travels, try and get time to be alone so that you can recover and recharge as well.
Other than sleeping and resting enough, be sure to observe personal hygiene by taking showers regularly and washing your hands as many times as possible.
6. Eat healthy – But don’t just eat everything.
Fruits and vegetables are very healthy and you should consider taking more of these while on your travels. Its very important to reduce your intake of red meat while on the road.
If you have access to fresh supplies of fruits and vegetables, take advantage and stock up enough for yourself. just remember to wash these fruits and vegetables with clean water before consuming them.
Other types of advisable things to eat are the travel snacks, pack enough dry snacks, they will come in handy.
7. Exercise while on your travels
Being away from home doesn’t mean that you forsake your routine exercise. If you have access to a gym, go there and do your routine exercises, jogging or swimming.
Hiking is the best form of exercise while on your travels. Other ways to maintain your travel health might include travel yoga, which is very ideal exercise for both mind, spirit and body – if you are aware that the other forms of exercise might not be available, all you need to do is get yourself a yoga mat and you are good to go.
It is also important to stick to your normal routine of doing things.
8. Avoid Drinking Alcohol
While traveling, try a much to reduce the amount of alcohol intake. Your body might be trying to adjust to new environment and that extra bottle might not be doing you as much good as you expect.
If you must drink at all, ensure that you keep it to the bare minimum. For avoiding Jet Lag, It’s a proven fact that drinking alcohol can actually act as a stimulant which is counterproductive to getting desired sleep.
Drinking alcohol during your flight is never a good thing to help you avoid Jet Lag.
Limiting alcohol consumption when traveling can be an uphill task especially for beer enthusiasts, those who love wine or people who like partying.
It may be difficult to stop completely but a good compromise would be to alternate alcohol and water. This assists with both hangover prevention and calorie count.
While traveling, try a much to reduce the amount of alcohol intake. Your body might be trying to adjust to new environment and that extra bottle might not be doing you as much good as you expect. If you must drink at all, ensure that you keep it to the bare minimum.
9. Avoid lifting heavy luggage
In order to travel healthy, avoid cases of lighting heavyweight. Instead, you should use suitcases with wheels that are easier to pull or push.
This will help you avoid unnecessary shoulder and back pains when you are traveling. The most ideal weight to carry is something that can easily be lifted with one hand, otherwise, it is way too heavy after that.
You would rather travel light or pay extra cash to the extra luggage rather than get yourself injured while on your travels.
10. Stay Active
For you to be able to stay healthy traveling, engage yourself in activities that involve yourself in fun activities rather than be the boring dead weight that would rather stay indoors and binge.
There are a lot of activities you could get involved in like go on a safari, bird-watching, sightseeing, deep sea fishing, snorkeling, hiking, biking and many more.
Engaging in fun activities ensure that your body metabolism is also active to fight off any form of attack to might be looking to put you down.
How To Eat Healthy While Traveling
When we think about eating on the road, there is a high chance that fast food is what crosses our minds. I know for me, sometimes its just easier to grab a quick meal at the drive-thru. However, this is not something you should focus on when traveling.
You don’t have to consume foods that will make you feel tired, bloated and depleted when traveling. Making better choices with regard to food will positively affect your leisure time and make you feel better and enjoy your trip even better.
Athletes know how to eat healthy while traveling. They realize that drinking plenty of water and eating healthy food can sustain energy levels, help with quick recovery and fuels the muscles.
In fact, the food that you eat on the road functions as a traveling repair kit for the body. Knowledge of how to eat healthy foods during travel is essential to your wellbeing.
Insightful tips on how to eat healthy while traveling:
Whether you’re on vacation or traveling for work, your healthy breakfast routine can be impacted by traveling. Maybe you’re staying in a hotel room and don’t have access to a kitchen, your only option to have breakfast might be at a local hotel buffet or nearby restaurant.
Also, keep in mind that you may be sleeping less when your travel. Jet lag, noisy hotel rooms or early morning appointments can make it harder to start your day off right with a healthy meal.
Sometimes carrying your own food to eat for breakfast is an effective way of offsetting the damage of traveling to your diet. You can carry with you a box of whole grain cereal to assist you in kick-starting the day in the right way.
The best approach to this is simply portioning it out in zip-lock baggies, supplement this with one container of healthy Greek yogurt to add some protein.
At breakfast, aim to eat whole grains, protein, fruits, and vegetables. Whole grains deliver fiber, which helps fill you up, its great for digestion and helps keep you regular.
Protein also fills you up at breakfast to keep you satisfied until lunch. Fruits and vegetables deliver more fiber, are low in calories and add vitamins and minerals to your day.
Everyone loves a free breakfast. If you’re staying at a hotel with a breakfast buffet included, chances are you can get a healthy meal. Check out all of your food options first before adding any items to your plate. Then try to add some protein, whole grains, and vegetables.
Scrambled eggs are usually available, with whole-wheat toast and an apple or banana. Also look for oatmeal, plain yogurt, and colorful mixed berries. Skip the muffins and pastries if possible, these probably are not homemade and can add on a lot of calories and added sugar to your breakfast.
Flavored coffees like mocha, caramel or pumpkin-spiced drinks can have around 30 grams of added sugar that you don’t need. Skip the flavors and order a plain coffee. For food, most coffee shops will have unsweetened oatmeal with fruit and nuts.
I have seen Starbucks offers a Classic Whole-Grain Oatmeal, which delivers whole grains and fiber to help fill you up. If you’re ordering a breakfast sandwich, choose an English muffin over a bagel. This can save you about 170 calories.
If you’re awake early and need to hit the road in the morning, you may need to grab breakfast on the go either at the airport or eat in the car. Pack healthy portable breakfast foods to make a meal. Pack nuts or fresh or dried fruit from home in ziplock baggies or containers.
Add a plain yogurt or latte for a more protein and calcium. Also, grab an energy bar made with dried fruit and nuts or a whole-grain granola bar or biscuit, can be a great mid-flight or road trip snack early in the morning.
It is good practice to prepare for some hunger pains in-between meals by carrying healthy snacks of your own. Good options, in this case, would be small boxes of whole grain crackers of packs of nuts with just a few hundred calories in them.
Furthermore, remember to pre-portion snacks into bags. This allows you to leave some snacks at your place of accommodation while carrying the ones you require with you. This approach will prevent you from overeating and saves on bag space.
This is an important tip on how to eat healthy foods during travel.
Carry an empty water bottle inside your travel bag so that you can fill it after going through the security checks at the airport. Tea is good for hydration but since most airlines just serve black tea, pack tea bags of your own to use on board.
Remember that fruits such as strawberries, oranges, and pears are very good for hydrating. Drinking plenty of water helps with the following:
• Helps with junk-food cravings
• Symptoms associated with overexposure to the sun or heat
• Helps in avoiding Jet lag
• Rids the body of toxins
It is not a secret that most of the unhealthy cravings people experience while traveling can be solved with refreshing drinks of pure water. Therefore, hydrate as part of your healthy food and drink while traveling routine.
Eating fruits and vegetables is very important. Fruits and vegetables offer us many health benefits and you should always make an effort to satisfy your daily requirement of vegetables.
This also helps in the sense that it leaves much less room for you to stuff bad food in your stomach. A good example of doing this is eating salad prior to eating bad food while traveling. It will provide you with healthy fiber before fats and carbohydrates can be consumed.
More health benefits of fruits and vegetables include:
Fiber: Fiber will always help us go to the bathroom, but it also fills us up which is a huge bonus when it comes to portion control and maintaining a healthy weight. The more fiber we eat, the fuller we get, and the less we eat.
Antioxidants, Vitamins, & Nutrients: Many of these antioxidants, vitamins & nutrients help us maintain a strong immune system, and provide us with the nutrition we need to survive in a fit and functional manner.
Eat like the locals
Travelling entails experiencing the local flavor. The most important thing to note is that the local flavor has some amazing healthy options.
Look closely and you are bound to find a lot of lean protein, little-processed foods and plenty of vegetables that are rich in fiber. Do not limit yourself to dishes of your host country that are uber-famous, all regions of the world have healthy food especially Vietnamese food.
Here are some great reasons why eating like the locals are very beneficial:
Local Food is Part of the Culture
Experiencing the local culture is a huge part of traveling and trying the traditional foods is a cultural experience you don’t want to miss. People are very passionate about their culture and you should embrace that.
Traditional foods are part of a country’s heritage and are strongly rooted in the memories of the local people. It’s the same all over the world and eating traditional foods is a great way to taste a part of that culture.
Local Food is Fresh & Tastes Amazing
When your food hasn’t had to travel half way around the world, it’s definitely fresher. Fruit and vegetables that have been for days in the back of a truck in transit aren’t going to taste like the ones dug up locally.
When you travel, you won’t always know which foods are locally grown, but buying from local businesses and markets instead of the chain supermarkets is a good place to start.
Local Food is Better for the Environment
Flying food around the world uses a lot of energy. The average distance our food travels is around 1500 miles give or take a few, and when you start adding that up it’s a lot of energy.
Locally grown food doesn’t have near as far to travel and most local farmers use sustainable farming methods. Buying locally also means you are supporting the farmland and green spaces in that area.
Local Food is Cheaper and Supports the Community
There’s no question that eating local foods is the cheapest option. It’s quick and convenient and it’s the food that everyone in that region has been eating for a long time. Usually, the best local foods can be purchased from a street vendor.
Street food is always the cheapest option, no matter where you are in the world!
Supporting the local community is a really important aspect of travel. You can go anywhere in the world and walk into a fast food chain, but instead of benefiting the local community, the money you spend at those chains are leaving the local economy.
In places where tourism is high and the demand for fast food is high, local food will become less and less popular.
If you decide to drink coffee in a local café, snack on street food or have lunch in a local eatery is a simple way to be a socially responsible tourist. Eating in local places supports local businesses and the local economy, and it also builds connections between the local people and travelers. Which is very important.
If you’re only staying in one place for a couple of days, you may think that it’s too short a time to build any relationships, but where you eat will constitute part of the local community’s perception of tourists.
Avoid feel bad foods
Feel bad foods are those foods that we crave but leave us feeling depleted and sick after we consume them. It is wise to completely avoid foods that deflate your mood and drain your energy while on the road. The foods to avoid include the following:
• Simple carbohydrates also are known as high glycemic foods like sodas, fruit juices, sugary snacks or refined grain products.
• Deep-fried foods
• Sweeteners and nonfat desserts that are rich in chemicals, which the body cannot metabolize easily.
• Partially hydrogenated foods like packaged baked goods, nondairy creamer etc.
• Excess alcohol. As earlier mentioned, excess alcohol is bad for you.
Chicken, seafood and fish dishes are a bit healthier compared to pork and beef. This is why most of your diet should be centered around these while traveling.
Fortunately, all countries and cultures have interesting methods of preparing these lean proteins so that you will not sacrifice flavor for health. Consuming the right portions of complete protein foods will allow for necessary essential amino acids for your activity level and weight.
This helps in stabilizing blood sugar, enhances concentration and keeps you strong. High-quality lean protein provides the body with the energy required for traveling thus preventing fatigue.
Eat rice instead of pasta
You should avoid eating too much pasta while traveling. Instead, people should eat wild rice, long-grain rice, basmati rice or brown rice. This is because most of the pasta that is bought from stores are processed and contain trace amounts of sugars.
Pasta is a popular meal for most travelers but you should avoid it if possible.
Learn about the quick-service restaurants that are available when traveling, particularly those that offer clients healthy food options.
Sometimes, this might mean having to go out of your way but your body will thank you for it. The best way to go about this is by speaking the locals as they are better placed to know such establishments.
The tips listed above are not exhaustive as there are many more ways to eat healthy while traveling. The tips above are mostly based on the psychology of eating, thus have a scientific basis.
Traveling should not leave a dent in your diet, adopt any of the tips above for your on-the-go nutrition.
Hopefully, you enjoyed our 10 Best tips for staying healthy while traveling guide.
As always, feel free to leave a comment or send us a message anytime via our contact form.
Thanks for reading!
If you like this post, Pin it!
Some of the links on this page are affiliate links, which means we may receive a small commission if purchases are made through those links at zero cost to you. I will only sell and recommend products that I have either used personally or believe will be helpful for you. You will only see proven and trusted gear, and I will help guide you away from the products that simply don’t work!
You May Also Like: