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How to stay healthy while travelling

Dated: July 1, 2019

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Updated November 29, 2020

Silhouette of woman doing yoga pose by pool in front of cityscape
Don’t forget your health habits while travelling.
Photo credit: Cristina Toscan on Scopio

When youโ€™re away from home it can be hard to remember to take proper care of yourself.

The simple habits that you keep up at home to stay healthy are easily forgotten as youโ€™re distracted by wonderful new sights and experiences.

You may not even be sure how to stay healthy while travelling when there are so many other things to think about.

But making good health a priority is even more important when you’re travelling, as your body won’t be used to its different surroundings and the new routine.

As long as youโ€™re being conscious of your health, itโ€™s actually quite easy to incorporate those habits into your life on the road.

In fact, all you need to do is follow these 7 simple steps to ensure you stay healthy while travelling.

1: Hydration, hydration, hydration

Person's point of view of their hands holding a plastic water bottle on a bridge over blue water.
The most important thing you can do for your health is to stay hydrated.
Photo credit: Lucas Yamakawa on Scopio

We all know that staying hydrated is important in our daily lives.

Add a change in climate, an increase in sun exposure, a bit of jet lag and a few alcoholic beverages, and it becomes even more so.

If you’re in a country where you can drink the tap water, grab a reusable bottle and keep it topped up at all times! Drinkable tap water is your best friend.

If the tap water is unsafe for drinking you’ll have to buy bottled water or, better yet, bring your own bottle with a water filter or a method of water sterilisation.

Yes, you need to stay hydrated, but don’t make yourself sick by drinking untreated water!

Be aware of anything that may have been washed in untreated water and isn’t cooked, like salad, as well as ice that has been made in the establishment rather than being brought in, as it could have been made with the tap water.

Also, be aware of the water you’re using to brush your teeth!

2: Keep your hands clean

Hands washing with soap bar in white sink
Wash your hands with soap whenever you can.
Photo credit: Sangeeta Banerjee on Scopio

It can be hard to keep your hands clean while travelling; you never know when you’ll find yourself in a bathroom with no soap.

Keep a small bottle of hand sanitiser with you at all times for moments just like this.

You can’t possibly go all your time with your hands in your pockets (and who would want to?), but you can make sure your hands are clean before you eat.

After all, travel is best enjoyed when you really experience it. So feed that elephant, climb that temple, shake that local’s hand! And before you tuck into those delicious spring rolls, grab your hand sanitiser and stay healthy.

Another option is dissolvable soap strips, which come in a small container that will fit in your pocket. Just run one under water to turn it into soap!

3: Catch up on sleep

Close-up of woman's hands resting above her head on bed.
Sleep is essential for good health.
Photo credit: Michaela Stano on Scopio

Probably one of the best ways to stay healthy while travelling is to ensure you’re well rested.

It may be tempting to stay out partying every night (and I’m not saying you shouldn’t) but you DO need to make sure you catch up on your sleep.

Your body will be having a hard enough time as it is trying to get through the jet lag, so try not to make it worse by staying out into the early hours every night and not allowing yourself to adjust to the new time zone properly.

Chances are you’ll want to be out participating in activities, sightseeing and meeting new people during the day, which can all take its toll on you if you’re not well rested.

Sleep is often underrated, but it’s incredibly important. Don’t burn yourself out by trying to do ALL THE THINGS on a low energy reserve.

4: Eat fresh & eat local

A variety of green vegetables on a market stall
Head to a local market for fresh fruit and vegetables.
Photo credit: Melissa Mahoney on Scopio

It can be SO hard to eat healthy when you’re travelling.

The first time I travelled in South East Asia, I put on a lot of weight from spending most of my time lying on beaches, eating noodles and drinking beer (it was a hard life!). ๐Ÿ˜‰

If you can, try to shop for fresh fruit and veggies in local markets and cook your own meals.

If this isn’t an option, try to opt for fresher, healthier meals as often as you can when eating at your favourite restaurant or street food stand.

I LOVE a fresh fruit smoothie in the morning; it starts my day off perfectly!

5: Stay active

Woman standing on fence doing yoga pose while facing away from the camera.
Try to keep up an exercise routine.
Photo credit: Daniela Acero on Scopio

If, like me, you’re not too happy with watching your bikini body get rounder by the day from all the carbs and no exercise, it’s probably a good idea to get moving.

Take some time each day to be active and exercise, whether you go for a run, do some yoga or just go for a walk.

Walking is a great way to see any destination as it allows you to really focus on what’s around you, and it can also be great for your mind if you’re feeling a bit low.

6: Look after your skin

Woman's legs resting on sand near yellow bag and sun hat.
Your skin needs protection.
Photo credit: Zeina Kassem on Scopio

If you’re spending a lot of time in the sun, you need to make sure you’re protected.

Sunburn is always uncomfortable and an unnecessary burden to your trip as it is easily preventable.

It’s pretty easy to remember to use sunscreen if you’re sunbathing on the beach, but what about if you’re walking to the shops?

My sunburn usually happens because of some trivial trip I made in the sun without even thinking about it because I didn’t think I’d be out for long or that I’d even be exposed.

The easiest way around this is to make it part of your daily routine; soon you’ll be covering up without even thinking about it!

Itโ€™s also a good way to make sure your skin doesnโ€™t dry out.

Pro Tip: Don’t forget to protect the backs of your hands if you’re going cycling, riding a motorbike or a jet-ski! It’s an area I always forget about and I’ve ended up with hands like crispy bacon after all of these activities!

7: Protect yourself from insects

People laying in shelter outside with mosquito net
Mosquito nets are another great precaution to take against bug bites.
Photo credit: Presley Roozenburg on Unsplash

Mosquito bites can be more than just an annoying itch; some mosquitoes carry horrible viruses or parasites that could land you in hospital from malaria, yellow fever or dengue fever, to name just a few.

Prepare yourself before you go with tablets and vaccinations if required, and make sure you cover up with repellent and use mosquito nets while on your trip.

Check out this article on essential planning tips for more advice on preparing for your trip before you leave!

Final thoughts on how to stay healthy while travelling

Itโ€™s easy to stay healthy while travelling as long as you’re sensible about it; these tips might seem pretty obvious when reading them at home, but it’s very easy to get carried away and burn yourself out too quickly once you’re abroad.

Listen to what your body is telling you and take care of it. If you follow these simple tips then youโ€™ll be able to make the most of your trip without any worries.

Take it easy, be sensible, but most importantly, enjoy yourself!

What are some ways that you plan to take care of yourself while youโ€™re travelling? Would you add anything to this list? Let me know in the comments! ๐Ÿ™‚

Want more like this? Check out these articles:

  • Travelling with anxiety: a personal experience story
  • 13 essential planning tips for long-term travel
  • 14 easy ways to save money while you travel

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Woman in blue dress and sunset standing on beach with text overlay - 7 top tips for great travel health.
Split image: top shows silhouette of a woman doing a yoga pose at sunset in front of a cityscape, bottom image shows woman's legs on sand by beach bag and hat. Text overlay reads - How to stay healthy while travelling
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Posted Under: Travel Advice, Travel Health, Travel Planning

Reader Interactions

Comments

  1. Hazel says

    01/12/2020 at 3:13 pm

    Hi Sarah, I love this list! I like bringing my hand sanitizer/alcohol with me all the time – even pre-COVID. I’m such a hygiene freak haha! And it does come in handy for those times where there is no soap in the bathroom during travels! ๐Ÿ˜‚ I also like bringing mosquito repellent as I do get tons of insect bites all the time. ๐Ÿ™ I need to stay active and eat more healthy fresh food when I travel. I’ll definitely keep those in mind. ๐Ÿ™‚

    Reply
    • Sarah says

      01/12/2020 at 4:09 pm

      Thanks Hazel! I know, it can sometimes be so hard to feel clean when travelling so I always have hand sanitizer too! Ugh, insect bites are the worst aren’t they? Yeah I definitely recommend eating fresh food when you can, it pretty much always makes you feel better ๐Ÿ™‚

      Reply
  2. Kate says

    30/11/2020 at 9:47 pm

    These are great tips! I feel like I always forget to drink enough water when I’m traveling, and it’s so important! Eating healthy, local food is also a great tip. It’s so easy to eat too many treats while on vacation, and fresh fruits and veggies are so much better! (of course, treats in moderation too!)

    Reply
    • Sarah says

      01/12/2020 at 4:06 pm

      The fruit and veg always seem more exotic in different countries too! It’s a great way to experience something new. And yeah, it’s definitely good to have a few treats as well ๐Ÿ˜‰

      Reply
  3. Katherine says

    30/11/2020 at 6:47 pm

    I’m good at staying active when I’m travelling, mostly because I want to see and do everything that I tire myself out. I need to work on getting enough sleep and eating fresh food though. These are great tips!

    Reply
    • Sarah says

      30/11/2020 at 8:30 pm

      I’m the same, I always find myself walking for miles because I want to see everything! ๐Ÿ™‚

      Reply

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Check the entry requirements well in advance of yo Check the entry requirements well in advance of your departure so you know exactly what to expect, how much it will cost and how long it will take.
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When I was planning my first long-term travel adve When I was planning my first long-term travel adventure, my family (understandably) wanted to know all about where I would be going and what I would be doing. And I had only the vaguest of ideas!
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Hostels are such a great accommodation option for Hostels are such a great accommodation option for long-term travellers on a budget!
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lastminutewanders

โœˆ๏ธ Travel & Mindset Mentor
โœจ Helping you plan world travel without the drama
๐Ÿ Planning, Destinations & Hikes
๐Ÿ“ England ๐Ÿด๓ ง๓ ข๓ ฅ๓ ฎ๓ ง๓ ฟ
๐ŸŒ 28 countries visited

Sarah Meyer | LMW
Here's a quick summary of places I recommend in Ne Here's a quick summary of places I recommend in New Zealand!
Follow me for more ๐Ÿ˜Ž
Don't forget to:
โ™ฅ๏ธ Double tap
๐Ÿ’ฌ Leave a comment
๐Ÿ“ค Share with a friend
๐Ÿ“ฅ Save it for later
๐Ÿ’Œ DM me to chat!
#travelexpert #travelmentor #mindsetmentor #travelmindset #travelmotivation #mindsetmatters #travelplanning #travelplantheeasyway #travelplanningmadeeasy #longtermtravel #worldtravel #firsttimetravel #firsttimetraveller #lastminutewanders
Two years spent in this indescribably beautiful co Two years spent in this indescribably beautiful country were not enough!
New Zealand is more amazing than you could ever dream of...
Do you want to go??
Follow me for more ๐ŸŒ
Don't forget to:
โ™ฅ๏ธ Double tap
๐Ÿ’ฌ Leave a comment
๐Ÿ“ค Share with a friend
๐Ÿ“ฅ Save it for later
๐Ÿ’Œ DM me to chat!
#travelexpert #travelmentor #mindsetmentor #travelmindset #travelmotivation #mindsetmatters #travelplanning #travelplantheeasyway #travelplanningmadeeasy #longtermtravel #worldtravel #firsttimetravel #firsttimetraveller #lastminutewanders
Are you worried about jet lag ruining the first fe Are you worried about jet lag ruining the first few days of your trip? 
Here are my top tips to help you enjoy your adventure from day one!
Don't forget to:
โ™ฅ๏ธ Double tap
๐Ÿ’ฌ Leave a comment
๐Ÿ“ค Share with a friend
๐Ÿ“ฅ Save it for later
๐Ÿ’Œ DM me to chat!
#travelexpert #travelmentor #mindsetmentor #travelmindset #travelmotivation #mindsetmatters #travelplanning #travelplantheeasyway #travelplanningmadeeasy #longtermtravel #worldtravel #firsttimetravel #firsttimetraveller #lastminutewanders
Check the entry requirements well in advance of yo Check the entry requirements well in advance of your departure so you know exactly what to expect, how much it will cost and how long it will take.
Follow me for more long term travel planning tips! ๐Ÿ˜Ž
Don't forget to:
โ™ฅ๏ธ Double tap
๐Ÿ’ฌ Leave a comment
๐Ÿ“ค Share with a friend
๐Ÿ“ฅ Save it for later
๐Ÿ’Œ DM me to chat!
#travelexpert #travelmentor #mindsetmentor #travelmindset #travelmotivation #mindsetmatters #travelplanning #travelplantheeasyway #travelplanningmadeeasy #longtermtravel #worldtravel #firsttimetravel #firsttimetraveller #lastminutewanders
IT DOESN'T HAVE TO BE HARD!! Follow me for practic IT DOESN'T HAVE TO BE HARD!! Follow me for practical tips and advice for long-term travel planning ๐Ÿ˜ŽโœŒ๐Ÿป
Don't forget to:
โ™ฅ๏ธ Double tap
๐Ÿ’ฌ Leave a comment
๐Ÿ“ค Share with a friend
๐Ÿ“ฅ Save it for later
๐Ÿ’Œ DM me to chat!
#travelexpert #travelmentor #mindsetmentor #travelmindset #travelmotivation #mindsetmatters #travelplanning #travelplantheeasyway #travelplanningmadeeasy #longtermtravel #worldtravel #firsttimetravel #firsttimetraveller #lastminutewanders
When I was planning my first long-term travel adve When I was planning my first long-term travel adventure, my family (understandably) wanted to know all about where I would be going and what I would be doing. And I had only the vaguest of ideas!
Are you a planner or do you prefer to be spontaneous? ๐Ÿค“
Don't forget to:
โ™ฅ๏ธ Double tap
๐Ÿ’ฌ Leave a comment
๐Ÿ“ค Share with a friend
๐Ÿ“ฅ Save it for later
๐Ÿ’Œ DM me to chat!
#travelexpert #travelmentor #mindsetmentor #travelmindset #travelmotivation #mindsetmatters #travelplanning #travelplantheeasyway #travelplanningmadeeasy #longtermtravel #worldtravel #firsttimetravel #firsttimetraveller #lastminutewanders
Hostels are such a great accommodation option for Hostels are such a great accommodation option for long-term travellers on a budget!
Follow me for practical tips and advice for long-term travel ๐Ÿ˜Ž
Don't forget to:
โ™ฅ๏ธ Double tap
๐Ÿ’ฌ Leave a comment
๐Ÿ“ค Share with a friend
๐Ÿ“ฅ Save it for later
๐Ÿ’Œ DM me to chat!
#travelexpert #travelmentor #mindsetmentor #travelmindset #travelmotivation #mindsetmatters #travelplanning #travelplantheeasyway #travelplanningmadeeasy #longtermtravel #worldtravel #firsttimetravel #firsttimetraveller #lastminutewanders
Here's your pre-departure checklist for everything Here's your pre-departure checklist for everything you need to remember in the lead up to your adventure!
Don't forget to:
โ™ฅ๏ธ Double tap
๐Ÿ’ฌ Leave a comment
๐Ÿ“ค Share with a friend
๐Ÿ“ฅ Save it for later
๐Ÿ’Œ DM me to chat!
#travelexpert #travelmentor #mindsetmentor #travelmindset #travelmotivation #mindsetmatters #travelplanning #travelplantheeasyway #travelplanningmadeeasy #longtermtravel #worldtravel #firsttimetravel #firsttimetraveller #lastminutewanders
It's time to start booking, buying and applying fo It's time to start booking, buying and applying for those important things that will make your travel plans more concrete!
Don't forget to:
โ™ฅ๏ธ Double tap
๐Ÿ’ฌ Leave a comment
๐Ÿ“ค Share with a friend
๐Ÿ“ฅ Save it for later
๐Ÿ’Œ DM me to chat!
#travelexpert #travelmentor #mindsetmentor #travelmindset #travelmotivation #mindsetmatters #travelplanning #travelplantheeasyway #travelplanningmadeeasy #longtermtravel #worldtravel #firsttimetravel #firsttimetraveller #lastminutewanders
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