Travel Tips for the Health-Conscious Traveler

Summary: You can take your wellness routine on the road with you on your next fun adventure, armed with these travel tips and tricks.

Traveling is an exciting prospect, but it can be challenging to those looking to stay healthy while taking in the sights and sounds.

But what if we told you it’s possible to embark on a life-changing trip without your health falling off the rails? While vacations are certainly where you want to recharge and relax, you can still find ways to stick to your fitness goals and enjoy healthy travel.

Ensuring your health during travel is crucial, particularly in light of a 2022 survey revealing that 23.9% of Americans aged 34 to 44 and 12.1% of those aged 45 to 54 reported falling ill while on vacation.

This can often be attributed to trying new cuisines with unfamiliar flavors and ingredients, concerns over food hygiene and managing food allergies. The last thing you want is for your dream holiday to be marred by sickness or injury.

So whether you’re jet-setting across the globe or embarking on a road trip, read ahead for some simple but effective healthy travel tips.

Travel tips for the health-conscious traveler

As you travel the world, make sure you take care of the following:

1. Stay hydrated on clean water

Traveling can be dehydrating, especially if you’re flying, engaging in physically-strenuous activities or spending time in hot climates.

Make sure to drink plenty of water (between 9 and 13 cups for women and men, respectively, though this may vary from person-to-person) throughout your journey to keep your body functioning properly and to avoid fatigue and headaches. Bring your own reusable bottle to remind you to drink up.

If you plan to use water from faucets in hotels and local restaurants, check with the staff if the water is clean and good for drinking especially if you’re traveling in a foreign country. To be extra cautious, you can opt for bottled water or even boil your water before you drink it.

2. Carry healthy snacks

You know better than to travel with no snacks in your bag. After all, who doesn’t need a pick me during a long day of sight-seeing! Remember to pack some nutritious snacks to keep you fueled during your travels.

Portable, small snack packs of nuts, low-sugar trail mixes, dry fruit, granola bars or even low-salt jerky can take help the edge off your hunger between meals. This tip is especially important if you’re travelling with children and you want to avoid constantly eating out on your trip.

3. Get plenty of sleep

We get it. You’re in a new city or country, and you want to stretch your waking hours to maximize your time exploring. But be warned, a lack of rest can take a steep toll on you. If you’re crossing time zones, you already have the headache of jetlag to deal with. Long travel hours can disrupt your sleep schedule further, leading to fatigue and irritability. Inadequate sleep has even been tied to lowered immunity.

Put your well-being first by ensuring you don’t compromise on sleep while on vacation. Try to squeeze in your regular workout to make sure your body is ready for sleep come nighttime. If you’re hesitant to miss out on prime sight-seeing time, why not take a leisurely walk? That way you can satisfy your urge to explore and allow your body the activity it needs for optimal health. Adjust your current sleep and eating schedule to your new waking hours to overcome jetlag and help maintain your sleep quality even while on the road.

As you plan and budget for your travel, bring along earplugs and an eye mask to help block out noise and light. Compression socks can also come in handy for long-haul flights or car travel.

4. Practice good hand hygiene

It’s not just kids who need to be reminded to wash their hands. With so many people passing through airports, train stations and other public spaces, it’s critical for all of us to practice good hand hygiene to avoid getting sick.

Wash your hands frequently with soap and water for at least 20 seconds, especially before eating or touching your face. If soap and water aren’t available, use hand sanitizer with at least 60% alcohol to kill germs and prevent the spread of illness.

5. Stay active

If you’re going on a long-distance trip, you may find it often involves long periods of sitting, whether on a plane, train, or in a car.

Make an effort to stay active during your travels by taking regular breaks to stretch your legs. At your destination, make an effort to go for long walks whenever possible. Look for opportunities to stay active during your trip, whether it’s taking a scenic hike, going for a bike ride, or simply exploring a new city on foot.

As we mentioned, try to stay regular with your workout routine. Doing so will keep your energy levels high and help you sleep better.

6. Limit alcohol consumption

While it’s reasonable to indulge in the occasional glass of wine at dinner, try to reduce your alcohol intake as much as possible.

Consuming too much alcohol can lead to dehydration, which can be especially problematic when dealing with jet lag. It can also wreak a number of short- and long-term ill effects on your health, including a higher risk for chronic diseases and a weakened immune system.

In addition, many cocktails often contain a high amount of added sugar, which makes them pack quite the calorific punch. Try to stick to water or choose non-alcoholic beverages instead.

7. Eat well but mindfully

Exploring new cuisines is one of the best parts of traveling, but it’s essential to eat only what your body agrees with, however tempting the alternative may be.

Explore restaurants that have a reputation for serving well-cooked, clean and nutritious meals. Read through restaurant reviews online to find this out. Try to eat a balanced diet while on holiday, ordering meals with plenty of vegetables and lean proteins.

When you indulge in local delicacies, make sure to ask for the ingredients they contain so you steer clear of any allergens. Also, moderation is key. While trying new cuisine is one of the best parts of travel, overeating can leave you feeling uncomfortable afterward.

Finally, consult the Center for Disease Control and Prevention’s food and water safety list to make sure you are making the right choices for your destination.

8. Practice sun safety

For many, the perfect vacation is lying on a sun-kissed tropical beach. That’s a great, relaxing choice, but make sure you’re using sun protection.

If your travels take you somewhere bright and hot, be sure to protect your skin.

Bring along your trusty sunscreen with a high SPF and apply and reapply it regularly. Wear broad-brimmed hats to keep the sun off your face and wear protective clothing if needed. Seek shade, especially when the sun is at peak intensity (typically between 10 am to 4 pm in most places). This will help protect you from risky UV exposure.

If you want to make sure you know what the UV Index is, consider smartphone weather apps that can tell you the exact number. This information can come in handy even before you head out into the sun.

Also, circling back to point #1, stay hydrated in the heat, as your body can lose a lot of water through sweating.

9. Be prepared with first aid and medicine supplies/travel insurance

No matter how careful you are, accidents or sickness can still happen while traveling for a holiday or vacation.

It’s best to be prepared for minor injuries, pesky bug bites and illnesses with a small first aid kit that has adhesive plasters, bandages, pain relievers, insect repellents and antiseptic cream and wipes.

Additionally, if you take any prescription medications, it’s important to stock up on them as directed by your doctor before you travel. Also, take the time to research mandatory vaccinations before leaving on a cruise or international travel.

Consider getting travel insurance to cover unexpected health challenges and familiarize yourself with local medical facilities and emergency contact numbers at your destination.

10. Listen to your body

Above all, listen to your body and prioritize your health and well-being while traveling. If you start to feel run down or unwell, don’t hesitate to take a break and rest. Consult local health authorities if required.

Your holiday should rejuvenate you. So resist the urge to push yourself too hard. Take it slow and give yourself permission to relax and recharge as you explore your surroundings. Try to avoid checking your work messages and social media frequently to take care of your mental fitness. If possible, stay away from cellphones as much as you can, to make the most of your time away.

Tips for sustaining your health on the go

Traveling can be an enriching and wholesome experience, if free of health trip-ups and scares. So as you travel, prioritize hydration, nutrition, sleep and physical activity, and don’t forget to practice good hand hygiene.

With these travel tips, you can help ensure that your travels are not just exciting but also healthy and fulfilling. Reach out to us at Mutual of Omaha for helpful resources that can help you live a better, healthier life.

FAQs

Q1: How can I avoid getting sick while traveling?

Practice good hand hygiene, stay hydrated and get plenty of rest. Ensure you only eat foods and drink water that is safe for you.

Q2: What should I do if I have dietary restrictions?

Research restaurants in advance and pack snacks to ensure you have options. Ask restaurant staff for the ingredients of your meals and notify them of your allergies or restrictions to help ensure you’re steering clear of any allergens.

Q3. How can I stay active during long flights?

During long-haul flights, it’s helpful to stretch in your seat, walk around the cabin and do simple exercises to keep the blood flowing.