Most seasoned travelers are all too familiar with feeling sniffly, achy, and fatigued after a long-haul flight.
It should come as no surprise that traveling between 550 and 600 miles per hour inside a pressurized cabin filled with dozens of mostly strangers can take a rough toll on your body.
And that is even before your feet touch the ground in your destination country.
After that comes dodgy tales of stomach issues, flu, and potentially worse ailments. There is no point in sugarcoating it – it is just a simple fact of traveling.
To help you stay healthy while on your international adventure, follow these eight tips below:
- Stay Hydrated
Dehydration is one of the main downsides of a long-haul flight and it can expertly mimic jet lag symptoms. Some of which include fatigue, headaches, and muscle cramps.
Carry a reusable water bottle with you and refill it regularly from a trusted water source, particularly on hot days and when flying.
When traveling in a particularly hot climate, take electrolyte tablets to replenish lost minerals. Avoid excess caffeine and alcohol, as these are dehydrating.
- Practice Good Hygiene
Prioritize good hygiene while traveling abroad by frequently washing your hands, using hand sanitizer, and being mindful of what you touch.
Wash your hands with soap and water for around 20 seconds, particularly after using public restrooms, transportation, or before meals. If soap and water are not readily available, use an alcohol-based sanitizer.
When entering your hotel room, wipe down high-touch surfaces such as doorknobs and light switches with disinfectant wipes.
- Eat Safe Foods
To stay healthy while traveling, prioritize freshly cooked, hot foods and avoid raw or undercooked items.
Hot foods are generally safer because pathogens are less likely to survive high temperatures, but that does not guarantee their safety.
Be cautious of street food, especially if it has been left out in the open or you are unsure when it was made. While it is fine to support local food trucks occasionally, opt for reputable restaurants and eateries more often than not – particularly those with high customer turnover.
- Medical Insurance
Illness or injury while abroad could leave you or a loved one in need of private medical care. Without medical insurance for travel, the cost of a medical emergency in a foreign country could obliterate your holiday budget overnight – and then some.
Even if you are entitled to free healthcare in your destination country, the reality is that some countries provide better healthcare than others.
If you find yourself traveling in an area where public healthcare is somewhat questionable, ask your insurance provider to connect you to private healthcare facilities that will provide you with world-class care.
- Get Symptoms Checked
To stay healthy while traveling, it is essential to have any concerning symptoms checked promptly by a medical professional.
Pay attention to your body – it will send warning signals when something is off – but it is up to you to recognize the symptoms and get them checked out.
Discuss potential health risks with your doctor and pack a travel health kit with essentials like antiseptic wipes, band-aids, and pain relievers – but first, check if they are legal in your destination country.
- Vaccinations
We live in a global, mobile world with millions of people traveling internationally every month.
In developed countries, many preventable diseases have been largely eradicated. In many other countries, vaccine-preventable diseases are still common and epidemics or outbreaks happen each year.
Getting vaccinated before travel is essential to help you stay healthy during and after your trip and for global public health. Vaccinations are readily available to protect against infections such as yellow fever and hepatitis A.
See your primary healthcare provider or visit a private travel clinic at least 6 to 8 weeks before your departure date. Some vaccines must be administered in advance to allow your body to develop immunity and others involve a series of doses spread over several weeks.
Some countries require proof of vaccination before entry is granted so ask for an International Certificate of Vaccination or Prophylaxis (ICVP) before you leave.
- Sun Protection
When traveling abroad, images of you and your partner relaxing on beautiful beaches with tiny umbrella drinks might spring to mind.
What typically isn’t included by those with vivid imaginations are the inevitable sunburns and heat exhaustion that come from not being careful.
You do not need to be fair-skinned to be at risk of developing skin cancer either.
Protect your skin with clothing, a sun hat, and UV-protective sunglasses. If you are traveling during the summer months, avoid the sun when it is at its strongest, between 11 am and 3 pm.
Lastly, apply an SPF-30 sunscreen for adults or SPF-50 for kids and those with fair skin.
- Sleep
As exciting as an overseas adventure is, your body still needs to get enough rest.
Adjust your sleep schedule a few days before traveling. Shifting your sleep and wake times beforehand allows you to align with your destination’s time zone.
Maintaining a healthy sleep schedule while traveling is all about balancing three things:
- Managing your caffeine intake
- Being mindful of your alcohol consumption
- Creating a sleep-friendly environment
If necessary, consult your primary healthcare provider about melatonin or other safe sleep aids for short-term use.
To End
Follow these eight tips above to stay healthy while traveling and make the most of your trip.