Stay Healthy While Traveling: 5 easy steps for every trip
Staying healthy while traveling is very important. No one wants to get sick while traveling and spend their vacation in the hospital or on bed rest. We all want to have fun and enjoy our vacation without constantly worrying about our health.
Here are some simple ways to stay healthy while traveling.
1. Stay Hydrated
Make sure to drink plenty of water, whether you're on the road or in the air (especially when flying). According to the Aerospace Medical Association, the recommended water intake is 8 ounces per hour during flights.
Staying hydrated helps with jet lag, as dehydration makes you more tired and can cause headaches and grogginess. Cabin air is dry and pulls moisture from your skin and nasal passages, leading to dry skin and sinus problems; staying hydrated helps prevent that.
If you’re on a long flight, consider adding electrolytes to your water to prevent dehydration (check with your doctor first if you have high sodium levels).
When you’re out, carry your own water bottle or drink only bottled water. Some may want to be adventurous, but it’s best not to risk your health.
If you dislike drinking water, find easy ways to make it more enjoyable.
2. Get Moving!
During flights, whether long or short, it’s crucial to get up and walk every 1 to 2 hours to avoid stiffness and deep vein thrombosis (DVT)—a serious condition where a blood clot forms in a deep vein. Moving around promotes blood circulation and helps prevent swelling in your legs and feet.
Sitting for long periods can cause sluggishness; the best way to combat this is to move, as activity increases oxygen-rich blood flow to your muscles and brain, making you feel more alert and energetic.
Moving isn’t just good physically but also mentally, especially if you have flying anxiety or dislike tight spaces.
If getting up isn’t possible or makes you uncomfortable, try these seated exercises:
- Foot pumps: with heels on the ground, curl your toes upward, hold for 3 seconds, then lower and repeat.
- Ankle circles: lift your feet slightly and rotate them clockwise and counterclockwise, ten times each.
- Knee-to-chest: hug one knee to your chest and hold for 15 seconds, then switch knees.
- Shoulder rolls and shrugs: lift shoulders to ears, roll backward, then forward.
When on the ground, incorporate movement—stretch, do lunges, squats, butt kickers, or arm circles. If possible, take brisk walks around the hotel or walk to nearby places.
3. Eat a Balanced Diet
It’s tempting to indulge while traveling but maintaining healthy eating habits is important. You don’t have to deny yourself treats, but follow the 80/20 rule: eat whole foods, lean proteins, veggies, and fruits 80 percent of the time, and save 20 percent for indulgences.
Before dining out, check the menu to pick healthier options, or ask locals or staff for recommendations. When sightseeing, snack on trail mix, nuts, dried fruit, protein bars, or whole-grain crackers—I.e, options that sustain you.
Bring water to counteract the salt in pretzels or other salty snacks.
If your hotel offers breakfast, include protein-rich options such as eggs, cheese, yogurt, oatmeal, or smoked salmon.
4. Practice Hygiene and Wellness
Always wash your hands! The first thing you should do when returning to your room is wash your hands. When eating out, wash and sanitize your hands. If you are unable to wash your hands, then be sure to sanitize before eating. Carry hand sanitizer everywhere.
Getting enough sleep is vital, especially after long flights. We all want to binge-watch movies, but rest is essential. To improve comfort on planes, use a neck pillow that you like and works best for you.
Natural sleep aids, such as melatonin or meditation, can also help. Take sleep aids sparingly and avoid combining them with alcohol.
If you fear flying, try meditation or listen to calming sounds, such as the ocean or rain. Many apps offer guided meditations and sleep sounds.
Try to keep a normal sleep schedule while traveling and take naps if needed. Adjust your sleep times gradually to match the local time zone to help your body adapt.
If you struggle with jet lag, use sleep aids or meditation to help you get at least 8 hours of sleep.
5. Pack Essentials and Supplements
When packing, include a first-aid kit, available at pharmacies and stores. If you take medication regularly, pack those and include multivitamins, especially vitamin C, to boost immunity.
Following these tips will help keep you healthy and avoid sickness during your travels.
