Keeping up with a healthy lifestyle can be a real challenge, especially while on vacation. Traveling disrupts our daily routines, exposes us to new germs, and often tempts us with indulgent food choices. Whether it’s catching a cold in a packed airplane, struggling with jet lag, or putting on extra pounds after a gastronomic tour in Paris, the risks to our health seem to multiply once we step out of our comfort zones.
To help you navigate these challenges and maintain your health, here are some practical tips and strategies. From making smart food choices to staying active, we’ll show you how to enjoy your travels without compromising your well-being.
Prepare Your Own Food
Yes, you’ll want to fully experience the cultures that you’ll be visiting, and trying new types of food is a big part of that. However, you should also consider making your own food when you can. This is because eating out, whether it’s at restaurants, street food, or a combination of the two, is often not the healthiest way to go about things. Conversely, you can control the nutritional aspects of your own food much easier. To do this, head to your local market for fresh fruit and pick up healthy food at grocery stores. Also, prepare for long journeys by bringing food items such as fruit and trail mix for your plane, train, or bus ride.
Drink Lots of Water
One of the most crucial elements to keep in mind while traveling is staying well-hydrated. It’s recommended to drink at least eight ounces of water for every hour of travel during flights, as the cabin air can be extremely dry. Adequate hydration keeps you energized and helps mitigate the effects of jet lag once you land.
However, it’s important to be cautious about water sources, especially when traveling to places where local water quality might not meet the standards you’re accustomed to. In some destinations, drinking local tap water can lead to health issues like travelers’ diarrhea, as your body may not be accustomed to the local microbes. Therefore, always do your research beforehand and, when in doubt, opt for bottled water or use water purification methods.
Sign Up for Active Tours
Traveling can be a non-stop cycle of eating, sightseeing, eating some more, and then hitting the hay. While you may be consuming more calories on the road, you can still keep the pounds away as you sightsee. For example, fun activities like biking or walking tours will help keep your waistline in check. Resist bus tours that will keep you inactive. Even just walking around a new city can help maintain a healthier lifestyle on the road.
Wash Your Hands and Use Hand Sanitizer
As you travel, you’re likely going to come in contact with tons of germs. Even common things like shaking your new friends’ hand to holding onto the bar while riding various forms of public transportation, or touching doorknobs in museums, bars, or hostels are bound to bring you in contact with all sorts of bacteria. As a result, you want to be particularly careful to have clean hands. Regularly wash them and bring hand sanitizer with you for those times when you don’t have soap and water handy, especially when you’re ready to devour some street food.
Pack a Health Kit
Traveling often poses challenges to maintaining balanced and healthy meals. While you might be tempted to indulge in local cuisines, it’s important to consider the impact on your health. In addition to dietary changes, the physical and mental demands of travel can be taxing. Packing a health kit with essential items like vitamins and specific medications can be a lifesaver.
For your health kit, include common over-the-counter medications such as analgesics for pain relief, antihistamines for allergies, and antacids for occasional indigestion. These can help manage minor ailments that might arise during your journey. If you’re prone to motion sickness, medications like Dramamine can be crucial, especially during long flights, boat trips, or bus rides. Also, a supply of any prescription medications you’re taking is essential, ensuring you don’t run out while away from home.
Incorporating a selection of vitamins, such as a daily multivitamin or specific supplements like Vitamin C for immune support, can also be beneficial. These can help supplement your diet, especially if you find it challenging to consume a variety of nutrients while on the road.
Protect Your Skin
When you’re traveling, especially in the summer or to destinations with strong sunlight, protecting your skin is crucial. A bad sunburn can quickly turn an enjoyable vacation into an uncomfortable experience. To safeguard your skin, use sunscreen with an SPF of 30 or higher and make it a habit to reapply every couple of hours, or more frequently if you’re swimming or sweating.
In addition to sunscreen, wearing protective clothing can significantly reduce your risk of sunburn. Consider bringing long-sleeved shirts, long pants, and wide-brimmed hats made from lightweight, breathable fabrics. These provide an extra layer of defense against the sun’s harmful UV rays. Sunglasses with UV protection are also important, as they protect your eyes from sun damage and reduce the risk of cataracts.
If your travels take you to areas with large numbers of mosquitoes or other potentially dangerous insects, using insect repellent is essential. Look for repellents containing DEET or picaridin, which are effective against a wide range of insects. For environments with extreme sun exposure or challenging weather conditions, consider carrying a portable sun umbrella or a UV protection shelter. These can provide a welcome respite from direct sunlight during outdoor activities like beach visits or hiking.
Limit Your Alcohol
Many of us head out on vacation and immediately drink more than we typically do at home. A bad case of “vacation brain” can lead to ordering more alcoholic drinks with meals than you normally would. While it can be tempting to let loose and unwind, travelers looking to keep up healthy habits should limit their alcoholic beverages. Downing glass after glass will build up your calorie count and may pack on some extra pounds.
Book Hotels with Gyms and Pools
Fitting in time to exercise isn’t always easy while on vacay. Whether you’re looking to unwind or kick off a long day of travel, getting in a quick workout or a light run will energize you and make you feel amazing. If your hotel has a gym or a pool, exercising while traveling will be even easier and accessible. When booking a hotel, check out the amenities to make sure your exercise routine can be made more accessible.
You May Also Like: How to Stay Healthy While Traveling During the Holidays
Get Some Rest
The quality and quantity of sleep you get can significantly impact your overall travel experience. Long flights and time zone differences — especially on international flights — can disrupt your regular sleep pattern, affecting your immunity and energy levels. To ensure you’re well-rested and ready to enjoy your travels, consider a few extra steps to enhance your sleep. In addition to bringing familiar comforts from home like a favorite pillowcase or a small blanket, consider packing items specifically designed to improve sleep in different environments. Earplugs can be invaluable in blocking out unfamiliar noises in hotels or during flights. An eye mask is another essential tool, helping to create darkness in brightly lit spaces or when adjusting to new time zones.
Melatonin supplements can also be helpful for adjusting to new time zones. They aid in resetting your internal clock, especially when traveling across multiple time zones. However, it’s advisable to consult with a healthcare professional before using them. Investing in a good travel pillow can make a significant difference, especially for long flights or bus rides. Look for a pillow that provides neck support and can be easily packed in your carry-on luggage. If you find yourself sensitive to new environments, a portable white noise machine or a white noise app on your smartphone can help create a consistent and soothing sound backdrop for sleep.
FAQs:
Q: How can I stay active during long flights or bus rides?
A: Take short breaks to stretch and move around. Simple exercises like ankle circles, neck stretches, or walking up and down the aisle can help improve circulation.
Q: What should I do if I have dietary restrictions or allergies while traveling?
A: Research local cuisine in advance and learn key phrases to communicate your dietary needs. Consider carrying a translation card explaining your restrictions to show at restaurants.
Q: How can I adapt quickly to different time zones and avoid jet lag?
A: Expose yourself to natural sunlight during the day, stay hydrated, and adapt to local time as quickly as possible by adjusting your sleep schedule.
Q: What are some healthy snacks I can pack for travel?
A: Pack nuts, dried fruits, or granola bars for a quick and nutritious energy boost. Having healthy snacks on hand can prevent unhealthy food choices when hunger strikes.
Q: How can I manage stress while traveling?
A: Prioritize stress-relieving activities like yoga, meditation, or simply taking breaks. Engaging in activities you enjoy and seeking support when needed are crucial for mental well-being.
Q: What should I do if I encounter a language barrier in a foreign country?
A: Learn basic local phrases, use translation apps, and carry a small phrasebook. Non-verbal communication, gestures, and a friendly attitude can also go a long way in overcoming language barriers.
Got any other tips on how to stay healthy while traveling? Tell us in the comments below!
