How to Stay Healthy when Travelling
There’s nothing worse than looking forward to your trip only to arrive in your dream destination and get sick! Staying healthy while travelling is something many of us overlook yet I’m sure we’ve all been caught out at one point or another. I know I have! Getting sick when you’re away can really ruin a trip. Whether it’s an annoying cold that makes you feel miserable or worse, something that stops your travels all together. With a little bit of planning and effort there are a few simple things you can do to increase your chances of staying healthy while on the road.
This post is a general guide only and does not include advice for safe travel during the Covid-19 pandemic. If you are travelling during this time please adhere to all rules and restrictions put in place by local authorities during your journey and at your destination.
Preparation
Planning
A little bit of planning can go a long way. When you’re putting together your itinerary try and allow enough time for everything, including recovery. While we’d all love to jump off the plane feeling fresh and ready to hit the sights, it’s generally not the case. After a long journey you’ll usually arrive tired, jet-lagged and not feeling your best. Be kind to yourself and allow enough time to rest and recover before scheduling any activities. Your body will thank you and you’ll be far less likely to get run down and sick in the first few days of your trip.
Packing
I always pack a first aid kit when travelling. It has come in handy so many times I’ve lost count. I’m not talking about bandages and ice packs (although if your destination calls for it definitely include them), I like to pack things that will help prevent illness or lessen the impact if I do come down with something. For example;
Waterproof Band-aids - for the odd cut or scrape and of course blisters!
Antiseptic cream - so that small cuts and scrapes don’t become painful infections
Pain relief - Paracetamol/ Ibuprofen - for headaches, muscle aches and fever
Cold and Flu medicine - If you do catch a nasty cold these can help a lot with the symptoms
Antihistamine - For any allergic reactions or stings
Anti-Diarrhoea medicine - No one wants Bali Belly ruining their trip
Motion Sickness tablets - I don’t go anywhere without these!
Do you take vitamins every day? Don’t forget to pack them. Even if they aren’t part of your daily routine vitamins can be very beneficial when on holiday. Often when travelling our diet isn’t as balanced or nutritious as we might like. Vitamins can help to substitute our diet and keep us feeling good. Everyone’s needs are different however, your pharmacist can help you decide if vitamins would be useful for you.
Before you travel
Don’t do it to yourself. Don’t be that person up at all hours before their trip madly stuffing everything into a suitcase. Getting a good night's sleep in the days leading up to travel goes a long way towards keeping your immune system in top condition and helping to fight jet lag. Likewise, getting a good 7-8 hours sleep on most nights during your trip is just as important.
If your itinerary involves a lot of walking or physical activity make sure you’re prepared before you leave. Add some walking into your daily routine and incorporate stretches to reduce the likelihood of injury. Make sure your general level of fitness matches up with the activities you have planned.
Hygiene
Personal Hygiene
Good hygiene is super important when travelling and can prevent an illness from ruining your holiday. I used to get a cold every time I flew - without fail! I wrote it off to different causes but once I altered my routine everything changed. Whether you’re travelling on a plane, train, bus or boat, you have to remember these are public spaces, used by thousands of people. If you’re going to spend a few hours sitting in an assigned seat it doesn’t take much effort to give the area a wipe down before you settle in.
I always travel with antibacterial wipes and use them to wipe over the surfaces in my space before the journey begins. In planes this means the tray table, seat belt, arm rests and any control buttons. This can be done quickly and discreetly and I’m happy to report I haven’t caught a single cold after flying since I introduced this habit.
Another simple habit that goes a long way to preventing illness is to remember to wash your hands. Washing your hands frequently (or using hand sanitiser), keeping your nails clean and avoiding touching your face are all great ways to prevent germs from entering your system and disrupting your travel plans.
Food Hygiene
The same rules apply to food hygiene when travelling as they do at home. If the restaurant looks dirty don’t eat there, if the food looks like it’s been sitting there for a while don’t buy it. We know what needs refrigeration and what doesn’t so using your common sense will get you a long way. Some destinations require a little more care however. If you are travelling to certain areas of South America, Africa or Asia it can be a good rule of thumb to stick to bottled water and to make sure all your meals are freshly prepared. Similarly, avoid things like ice in your drinks and fresh food that may have been rinsed in water.
Diet and Exercise
Diet
Just like a good night's sleep a healthy diet boosts your immune system and helps to ward off illness. In the days before you travel try and eat a healthy balanced diet and drink plenty of water. If you’re flying, try to stay well hydrated and avoid alcohol and caffeine as they can have a dehydrating effect and increase the effects of jetlag. Similarly make sure to carry plenty of water with you when you’re out and about, especially in hot climates and when you’re active.
We all love to indulge on holidays and often find ourselves eating foods we wouldn’t normally consume at home. This is half the fun of travelling but can wreak havoc on our bodies. This doesn’t usually pose much of a problem on short trips but on longer trips the effects can start to pile up. You wouldn’t eat out for three meals a day at home but on holiday this can become the norm. Aside from some unwanted weight gain, this can cause nausea, tiredness, bloating and an upset stomach.
To help counterbalance the overindulgence try adding in some healthier meal options. Choose a salad for lunch instead of a burger or go for a dish high in protein rather than carbohydrates. If you’re staying somewhere with kitchen facilities try eating a healthier breakfast in your room rather than always eating out. Buying some supplies and putting together a picnic can also be a fun activity as well as a healthy (and often cheaper) choice.
Exercise
We all know how important exercise is for staying fit and healthy. Exercising while travelling however can sometimes be difficult. If your travel plans involve lots of walking there’s often no need to look any further but if your itinerary doesn’t include much physical activity you may want to incorporate some to keep you feeling your best. This can be as simple as using the facilities at your hotel. Many will have a free pool or gym for guests to use.
If these aren’t available to you there’s plenty of options to get you moving. If you like running at home make sure to pack your running shoes and hit the streets at your destination (make sure you’re staying in a safe neighbourhood before heading out). Similarly, taking a walk around your hotel is a great workout and gives you a chance to explore your destination a little. If you’d rather exercise in your room there are hundreds of workouts available online to guide you through anything from push-ups to Pilates.
While there’s nothing you can do to guarantee you won’t get sick when travelling, if you follow the tips above you’ll greatly improve your odds. If you are unlucky enough to come down with something try and give yourself the time you need to rest and recover so you can hit the ground running again once you're feeling better. At the end of the day, the only way to guarantee you won’t get sick while travelling is to stay home - and we’re not about to do that!
What’s your worst travel illness story? Leave a comment below and tell us how you got through it!
