10 Tips to Stay Healthy When You Travel

by Sarah Scoop
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Everyone who has ever been traveling has thrown themselves into the experience, and they have enjoyed every second of it. They have done what they wanted to do and see the wondrous sights of the world that everybody talks about. During their travels, they’ve made memories to last them the rest of their life. 

Stay healthy when you travel to places like beaches

But traveling is about more than seeing the sights, slumming it through hostels, and meeting friends that you will remember forever. Many travelers forget to keep an eye on their health and stay on top of physical and mental well-being. It’s easy to get so wrapped up in the adventure and say yes to everything that soon enough you find yourself mentally drained and physically exhausted. This can ruin your trip and leave a sour taste in your mouth, and that’s the last thing you want to happen. To make sure that it doesn’t, here are 10 tips to stay healthy on your travels. 

Catch Up On Sleep

You are likely itching to get out and see as much as you can after a long flight across the world. However, such eagerness may only harm you eventually. Depending on what time you arrive, you can take the opportunity to catch up on sleep. It may not seem as exciting as throwing yourself into the magic of your new environment, but it does mean you can tackle the significant sights and sounds without collapsing from exhaustion. 

You should also consider how your body clock is affected by different time zones. It might be that you are not ready to sleep, and that’s okay, too. Pushing through and trying to maintain a regular sleep schedule will mean that whenever you do need to get to sleep, it will be more manageable and more comfortable. 

Get Stretching 

Another tip for staying healthy when you travel is to stretch. Stretching should be one of the first things you do after waking up, especially if you have a big day full of walking ahead of you. Climbing out of bed and warming yourself up for the day will help you feel more agile and more mobile, so you can handle trawling through the city all day long or trekking up peaks and mountainsides to get the perfect snapshot for the ‘Gram. 

Doing these stretches after waking up may feel silly to some, especially if you don’t do it usually, but as it helps the body wake up, you’ll find yourself feeling better than you do when you simply roll out of bed and rush into your day. 

Eat Your Breakfast 

Breakfast is considered the most important meal of the day for a reason, especially when traveling. It gives you the jolt of energy that you need to get through the early hours until lunchtime, and it will help you deal with the potential heat that can affect you more severely than you expect. 

A healthy breakfast full of protein and fiber is the best way to start. However, if such luxuries aren’t available to you, cereal or just a piece of fruit can tide you over until you get out. On the streets, there will be plenty of options for you to snack on to keep your energy up– you don’t want to feel like a zombie before eleven o’clock. 

Stay Hydrated

This next travel health tip is probably one of the most important. With so much traveling being go-go-go, you can often forget to stay hydrated. But, as travelers often find themselves in an unfamiliarly hot and humid country, this can cause huge problems. Even if you’re not used to drinking plenty of water at home, it’s a habit you must get into when traveling. 

Whenever you go out, take a reusable water bottle with you and sip on it throughout the day. It’s unlikely you’ll be able to drink the water directly from the faucets, so be willing to refill on bottled water. It may cost you a little more each day, but it’s better to stay hydrated than get a headache or migraine, which could derail all the fun that you’re yet to have on your adventure. 

Squeeze A Workout In When You Can

People can often feel nervous or embarrassed when working out at a hostel, and if you don’t want to draw attention to yourself while also needing to squeeze in a workout when possible, then there are alternatives. Any big city, which is likely where you will start, is going to have a gym or sport facilities where you can get a trial membership for a few days. In some, you can pay by the day, too, so if you’re not doing anything else exciting, like sightseeing, you can check these out. 

Of course, if you’re not daunted by the prospect of working out at the hostel, then a quick morning routine in the dorm or the courtyard won’t be an issue for you. Likewise, the hikes and walks you do throughout your travels will make you feel a little less lazy. At least you’re still moving as often as you can!

Make the Most Of Technology

Technology is a critical component of staying healthy and sane while traveling. On the surface, it allows you to prevent panic by using online maps to get you from A to B, while you can also use it to keep in touch with friends and family back home, while also liaising with new friends you make along the way. 

It’s more than just an anchor for normality, though. Online services for the likes of anxiety treatment can help you cope with mental struggles you might face when away from home. Besides this, there are also fitness apps for you to track distance walked and calories burned, which will give you a happy little boost when you feel you’re not doing enough. 

Pace Yourself

Too many travelers try to do too much too quickly when arriving in a new city. The problem is that if you do decide to do too much, you will only burn yourself out, which will disrupt your schedule for the rest of the time there. 

Instead of trying to see all the best places in one day, stagger them throughout the week. This may be difficult when you’ve only got a few days in some cities, so you may need to be ruthless with what you see. However, by taking it slow, you’ll appreciate each day much more. 

Try Not to Party Too Much 

Depending on your age when you travel, the allure of the party may be too difficult to resist, and there’s nothing wrong with letting your hair down and sampling the most exotic cocktails and beverages that your temporary home has to offer. Despite this, overdoing it means you might be able to do what you want to do the next day. 

Hangovers, sickness, and lethargy are the enemy of a fulfilling travel experience, and missing out on things you were excited for can also impact your mental health. By all means, socialize with others and enjoy a couple of drinks when you feel like it, but take care not to overdo it (especially if you’ve got a big day coming up).

Make Your Own Meals

Local cuisine is always an exciting thing to sample when you first arrive in a new country. However, depending on what it is, you may feel that there is too much grease, sugar, and sodium, which won’t do any good for your health. Furthermore, some countries swear by certain ingredients that you may be allergic to, which could cause even bigger problems. 

Making your meals is a great alternative. You get to save money and also only include ingredients that you want. This will avoid any surprises while also allowing you to control portion sizes. When traveling, it’s easy to overindulge in everything you see. Still, if you’re trying to focus on healthy eating, you should take advantage of hostel kitchens and whip up something nutritious and delicious. 

Let Yourself Relax

It’s very easy to become overwhelmed by your travels. It feels like there are innumerable things to do and see and not enough time, which can prevent you from taking some downtime. However, you should be sure to give yourself a chance to relax. 

Taking a day to chill out when nothing else is going on, especially in places that have a certain day of the week where services don’t operate as frequently or for as long, like Sundays, will help give you the respite that you need. If you can’t see yourself relaxing in the city, then taking it easy at your next destination, preferably a chilled coastal town, will help you recharge your batteries and reduce the amount of stress that you feel. 

Healthy, Happy Travels!

And there you have it! Travel is a fantastic opportunity to see parts of the world that are often once-in-a-lifetime opportunities. However, you won’t get the right amount of enjoyment from your travels if you don’t take a few moments now and again to stay on top of your health. Traveling brings long days, stress, and exhaustion, so being healthy for the duration will ensure that you make the most of it.

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