Health & Wellness

14 tips to consider for staying healthy while traveling

Traveling one of the most satisfying feelings of the world that makes you feel alive and happy. Apart from this exploring new places, meeting new people, and learning about different cultures their history, all these things enrich our minds and improve our lives. Travelling also makes you more creative people working in a pressured environment daily needs some time to regenerate from their hectic routines.

Keeping that in mind, staying healthy while traveling is essential. Traveling is not an easy thing; you need excellent and energetic food, complete sleep, and rest while exploring a place; without these things, you will feel dull or lazy, and all your trip excitement and joy will go in vain. Imagine you are at a place with having a beautiful scenic view, but instead of enjoying you are lying over there in pain, hunger, or fever because you neglected your health while traveling.

Either you are on train, bus, plane, car, ship or climbing you must do some things to keep yourself healthy. Let’s just talk about some of the best tips and approaches that will help you stay healthy while on your journey.

1. Having a healthy routine

Our body likes routine. Whenever we start doing something new, it is a bit hard at the beginning. However, the more we repeat the process, the easier it gets. We need to think about getting our energy levels up as soon as we get out of bed. A healthy morning routine is everything you need!

2. Sleeping routine

A woman sleeping in a bed.
Caption: Having a good night’s rest is a requirement if you wish to stay healthy while traveling.

Prepare yourself for sleeping in any condition. Start adjusting your time according to the new time zone where you are heading. For example, if you are traveling in a natural environment and sleeping in a camp, a quick workout and a healthy breakfast are a must things. Sleeping on the ground is challenging, so you need to stretch out.

If you are sleeping in a hotel room, try to get up earlier and do some stretches. A few easy exercises are the best way to begin your morning wherever you are. If you follow this routine, you won’t be able to start a day without it!

The first mistake travelers make is staying up too late for the sake of scenes, exploring the city, or having fun. Going out for one to two days is fine, don’t make a habit of staying up late. The more sleep you lose, the worse it is for your body and health. Having a good night’s rest is vital for staying healthy while traveling.

3. Eat healthy to stay healthy

Taking a healthy diet will make you feel better and healthier; that is a fact. While traveling, what you should avoid is overeating and having lighter and frequent meals. Now the question arises how to eat healthy while traveling?

Since you will spend an entire day walking, always have a protein bar with you as they are very helpful food for traveling. Prepare some healthy snacks while traveling that will give you instant energy, like some energy drinks. Eating lighter at night-time will help you sleep faster, and if you are walking or climbing, it will keep you energetic. 

Planning your meal is an excellent way to avoid eating junk food if you suddenly feel hungry. Avoid eating more at a restaurant or some other small venture as it can cause food poising; if you eat stale food, also heavy eating makes you sluggish.

4. Drink lots of water

Water being poured from a bottle to a cup.
Do not skip your water intake for the day, it will keep your body refreshed and hydrated!

We usually take water when we feel thirsty. Well, if that is the case, then your body already lacks sufficient water. If you are feeling thirsty, that means you are already dehydrated. An average person needs between 3 and 4 liters of water daily. However, not everybody has knowledge about that. If you are traveling, you probably forget to drink water at regular intervals, or maybe you skip water or drinks because of the toilets’ unavailability. This is the mistake that travelers make.

A good tip is to have a water bottle with you wherever you go. Take a few sips after every 15 to 30 minutes. You can also install an app that reminds you to have water. It’s perfect for busy people who often get caught up in everyday activities. It’s a fact that every place water doesn’t suit everyone, so keep a bottle of boiled or filtered water with yourself.

5. working out is the road towards a healthy body

At the beginning, we mentioned that having a morning workout routine helps your body wake up after a good night’s rest. While that is very useful, it is not enough.

Muscles and tendons need a workout to keep their strength and elasticity. With that in mind, you should find time to exercise at least two days a week, even if you are traveling.

You can do all sorts of exercises in your room, go for a run, or some other form of active training. Furthermore, it is vital you don’t break your routine even if you’re traveling plans change. Whatever tempo you set, try to stick to it. If needed, you can alter it a bit if it is too hard, but don’t skip the workout!

6. Take vitamin D

To revitalize your soul and keep yourself healthy and your bones strong, take enough vitamin D from natural sunlight. But apply sunscreen first.

7. Use sunscreen

Many people get a sunburn while traveling. If you are from a colder region traveling to tropical, you are not used to it; eventually, you will set sunburns in sunlight. If you are on a mountain, in a windy region, or beach, you won’t even feel the sun that much.

However, those are some of the most common places where people get sunburns. Keeping that in mind, protect your skin with a good quality sunscreen having SPF 30, even if you don’t think you need it. Use umbrellas, hats, and sleeves to protect yourself from those stubborn burns

8. Protect yourself from COVID-19

This goes without saying, but traveling today poses a certain amount of risk for our health. Since the global pandemic is still present, we must follow all required Coronavirus protocols to protect ourselves and the people around us.

Always wear a mask when in public, and wash your hands with a disinfectant soap. Furthermore, try to avoid traveling in large groups. If you feel any symptoms, reach out to your nearest healthcare center. Finally, respect the rules of social distancing.

9. A first-aid kit may save you a lot of trouble

When traveling, you never know when you might need a first-aid kit. Whether it is because of a cut, or something more serious, you don’t want to be caught unprepared.

You can buy a first-aid kit at any pharmacy, and that is the best option. If needed, you can add more stuff to it, but the premade one will have all the basic stuff.

A first-aid case.
Caption: A first-aid kit will come in handy in a case of an unpredicted event.

One additional thing you can do is go through first-aid training. Hopefully, you won’t need those skills, but in some cases, you might even save someone else’s life!

10. Safety kit

You don’t know what will happen next, so keep some safety tools with you, especially if you are climbing, walking, or hiking. As these activities are dangerous, keep some climbing tools, hiking shoes, and bags with you. The main thing is to be alert every time.

11. Don’t forget the vaccination.

Get vaccinated before according to the place where you are heading too. Search on WHO website about the diseases over there as safety is the first step you should take. People neglect this important thing and then get caught to various diseases; some may be life-threatening; it can cause problems to your family members too, as some diseases are human to human transmitted.

12. Keep an eye on what you are wearing?

The choice of clothes should be according to the country’s climate, city, or place you are traveling to. Keep loose clothes if you are in a hot climate place and jackets, high necks, seaters if traveling to a more relaxed place. Footwears should be non-slippery, or you will get caught in an accident. Wear sunglasses to protect your eyes.

13. Mosquito repellents

Mosquitoes are the deadliest animal on earth that causes more than 725,000 deaths per year. Some deadly mosquito diseases are malaria, yellow fever, dengue, etc. you should keep yourself safe from these animals. For this, keep mosquito repellents with you either in spray, lotion, or liquid form. Use a mosquito net while sleeping in tents or open areas.

14. Recovering from jet lag

Traveling is not easy; it can be tiring for people who don’t travel much; also, jet lag can create problems for you if you are traveling into another country. Give yourself some time, breath, exercise, and sleep to recover. Don’t overstress yourself; keep your pace slow if you are new to traveling.

In Last

To stay healthy is the key to a nice trip. Don’t overlook things that are mentioned as these can save you from damages. Traveling itself is a beautiful experience; it changes your mood and makes you responsible and free from worries, so don’t ruin your traveling by neglecting your health as health comes first. These tips for staying healthy will help you out during your journey.


Why not? As everything is opened now, traveling is best for you because you can refresh your mind after these dull lockdown months. Just keep in mind to follow all the given SOP’s and don’t neglect any of them, or it will be life-threatening for you and other people.

Try to get prepared one week before your trip. Make time schedules according to new time zones. So, it will be easier for you after reaching your destination.

It may take 1-5 days depends on how much you have prepared yourself for a trip. Just take a good sleep, and your jet lag will go away.

It’s not easy to work out while traveling, especially when you are so enthusiastic about your journey you don’t want to miss out on any chance of enjoyment. Work out must be a time waste for you, but the thing is, it is the most crucial step for keeping yourself healthy, so make your routine and strictly follow it if you are feeling low, do yoga, or just little walk.

Keep yourself destined from junk foods and stick to healthy food like dry fruits, fresh fruits. Prepare your meals for trips try not to buy from local restaurants as it can cause stomach issues, diarrhea, or lose motions. Eat lighter meals.

Use sunscreen lotions or creams having at least SPF 30 or more to protect yourself. Wear hats and clothes that cover your body and saves you from sunburn.

Medical Disclaimer: All the content available on the website is just for informational purposes. It’s not a substitute for any Professional advice. Don’t take it personally. As a medical student, I’m just trying to use my information through my content, and please keep in mind it’s not written by a professional doctor. Use the data just for educational purposes.

Kelly Han

Dr. Kelly Han is a seasoned medical professional with a passion for holistic wellness and integrative health. Based in San Francisco, her expertise spans across various domains of health, from fitness and skincare to oral health and weight management. Understanding the intricate connections between different aspects of health, Dr. Han believes in a comprehensive approach. Whether it's the latest skincare regimen, effective weight loss strategies, or understanding hormonal imbalances, she's dedicated to providing readers with evidence-based advice and actionable insights on a wide array of health topics. Through her articles, Dr. Han aims to empower individuals to take charge of their well-being, offering them the knowledge and tools they need to lead healthier, more vibrant lives. Join her in exploring the multifaceted world of health, beauty, and wellness.

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