Traveling to new countries opens the door to exciting experiences, different cultures, and memories that will last forever, but long flights, unfamiliar surroundings, and changes in food, water, climate, etc, can be tough on your health. Staying healthy while traveling internationally means more than just avoiding getting sick, it means you can keep your energy levels up, your mind sharp, and your body primed to experience every moment.
This guide will provide you with all the knowledge you need to help keep you healthy before, during, and after your trip. From preparing your body to fighting against jet lag to understanding local health risks and prevention, with these tips you will be on your way to traveling with confidence and be happy to come home feeling just as good if not better than when you left.
1. Pre-Travel Health Preparation for International Trips
Research Destination-Specific Health Risks:
Before booking your flights, be sure to check the CDC and WHO travel advisories for the following:
- Required or recommended vaccinations.
- Common diseases present in the area.
- Food and water safety warnings.
- Air quality or altitude.
This will help you to pack and prepare for the potential challenges at your destination.
Vaccinations and Medical Checkups:
Schedule a travel health appointment 6 – 8 weeks before you leave. You may need vaccines for:
- Yellow fever.
- Typhoid.
- Hepatitis A & B.
- Rabies. (for rural locations)
Then refill any prescriptions, and take enough of the medication with you for the entire trip and a few extra days.
Pack a Well-Stocked Travel Health Kit:
Include:
- Prescription medications. (with label)
- Antidiarrheal tablets and rehydration salts, for outbreaks of persistent diarrheal illness.
- First-aid supplies. (bandages, antiseptic wipes, etc.)
- Insect repellent. (DEET or picaridin)
- Hand sanitizer and face masks.
Boost Your Immune System Before You Go:
Over the weeks leading up to travel, you should also:
- Consume nutrient dense foods. (fruits, vegetables, and lean protein)
- Stay hydrated on a daily basis.
- Sleep 7 to 8 hours on a consistent basis.
- Exercise regularly to improve stamina.
2. Healthy Travel Habits During Flights
Long-haul flights can have an impact on your body that affects the way your trip begins.
Stay Hydrated:
Cabin air tends to be dry, so you want to take small sips of water every hour. Minimize your intake of coffee and alcohol, which can further dehydrate you.
Move Frequently:
While you are seated, you can still take short walks or do some calf raises and ankle rolls to avoid stiffness and circulation issues.
Protect Against Germs:
Use sanitizing wipes to clean the tray tables and armrests. Wash your hands frequently and avoid touching your face.
3. Food and Water Safety Abroad
Illnesses caused by food contamination and unsafe water are a main source of traveler illness.
Street Food Safety Tips:
Choose vendors who cook the food fresh in front of you and serve it hot. Avoid raw seafood, undercooked meats, and unpeeled fruits unless you can wash it yourself.
Drinking Water Precautions:
If the tap water is unsafe:
- Use bottled water. (sealed, never damaged)
- Brush teeth with bottled or filtered water.
- Avoid ice unless you know it is purified.
Avoiding Foodborne Illness on Your Travels:
Carry hand sanitizer and use it before eating. Use caution for buffet foods that may sit for long periods before eating.
4. Staying Active While Traveling Abroad
Exercise enhances circulation, energy and mood
Walk More:
Stay centrally located so that you can walk to all your explorations.
Bodyweight Exercises:
You can do simple movements, such as squats, push-ups and planks, in a hotel room in under 10 minutes.
Active Sightseeing:
You can replace solely bus or taxi travel with hiking, kayaking or bike tours, for example.
5. Avoiding Local Health Hazards
Different areas have different risks.
Sun Protection:
Wear sunscreen; preferably, a SPF 30+ broad-spectrum sunscreen, wear UV protective clothing, and get into some shade during the hottest hours.
Mosquito Protection:
In Caribbean and subtropical climates:
- Wear light weight long sleeves and pants.
- Use insect repellant.
- Bed down in a mosquito net, if needed.
Safe Swimming:
Swim only in designated swimming areas so you can avoid strong currents, pollution, or water borne parasites.
6. Beating Jet Lag and Getting Good Sleep
Adjust to Local Time:
Expose yourself to sunlight when you get there to reset your body clock.
Wind Down Before Bed:
Instead of scrolling on your phone, read, stretch, or meditate.
Natural Sleep Aids:
Consider taking melatonin supplements (ask your doctor) or bedtime teas like chamomile.
7. Supporting Your Mental Health on the Road
Avoid Overpacking Your Schedule:
Leave ample space for rest and the enjoyment of any spontaneous discoveries.
Stay Connected:
Check in with friends and family so we can avoid feelings of isolation.
Practice Mindfulness:
Take time to breathe deeply, spy your surroundings, and simply be.
8. What to Do if You Get Sick Abroad
Recognize Serious Symptoms:
Medical attention is needed for high fever, severe dehydration, or difficulty breathing.
Know Where to Go:
Before traveling, find out about local hospitals and clinics well ahead of time. Make sure you have emergency contact information and insurance information easily accessible.
Use Your Travel Insurance:
Good travel insurance should provide emergency care, hospital stay, and possibly evacuation if it is necessary.
9. Post-Travel Health Recovery
Get Checked:
If you’ve been exposed to specific health risks, see a doctor even if you’re feeling fine.
Rest and Rehydrate After Long Travel:
Refrain from exercising until your body has had time to recover from the flight and jet lag.
Continue Healthy Habits:
Try to continue the balanced diet and hydration that you were practicing while abroad.
Final Thoughts: Healthy Travel is Happy Travel
International travel is not just about the places you visit it is also about the experiencing the places you visit. In addition to a healthy travel experience by following along with these healthy travel tips before, during, and after your trip, you will have minimized your risks, maximized your enjoyment, and returned prepared to go!
Remember: you to be successful in staying healthy while traveling abroad you need to prepare and develop a few small sustainable daily habits. Whether you pack the right items, choose the appropriate food, or get quality sleep, you health is your passport to all great travel experience.
