How to stay healthy when travelling
How to stay healthy when travelling
Written By: Alexandra Nuschele

Travelling can be a lot of fun, but it’s also a lot of work. First, you have to pack enough clothes and belongings, and then you have to plan all the time you need to spend at airports, on planes, and in hotels. In addition, there are many ways that travelling can take a toll on your health – from sleep disruption to lack of exercise – so by reading this blog, you find out how it’s essential that you find a way to stay healthy while you travel.


 Take care of your body and mind

Consume the right food

Travelling is a great way to explore new cultures, but it can also be hard on your immune system. However, there are many things that you can do to stay healthy while travelling. One suggestion is to drink tea. Tea often has more antioxidants than other beverages and can help boost your immune system while travelling. You should also avoid eating raw vegetables or salads, as they may have harmful bacteria from the water or dirt used in their production.

If you are a nervous flyer, deep breathing should be practised.

If you get nervous on flights, try breathing in through your nose and out through your mouth while counting to five with each inhale and exhale. Then, slowly deepen each breath, counting to ten as you go, and continue until your body relaxes. You might also want to try meditating. If you’re worried about missing a flight or have a history of panic attacks when flying, talk to your doctor or mental health practitioner about taking anti-anxiety medicine while travelling.

Make sure you get enough rest.

A 2015 study found that sleep is crucial for keeping healthy, especially while travelling across time zones, because a disruption in a person’s circadian cycle can damage their immune system. Consider the following: Gradually modify your bedtime and waking timings a week before your vacation to match or approximate your destination. If that’s not an option, limit yourself to a modest lunch on the plane, stay hydrated, and avoid alcohol and caffeine. Spend some time outside when you arrive, if possible, to help you acclimate to the new time zone. Just remember to put on some sunscreen!


What to do when you get sick

Keep your distance

When you’re travelling, you’ll likely contact people who have different germs than those at home. So it’s essential to take precautions to avoid getting sick from what are often more severe illnesses. One of the most effective ways is to keep your hands clean and avoid contact with people who might be carrying an illness that you haven’t been vaccinated for. You should also try not to touch your face too much, as this can transfer germs from your hands or other places on your body that are often missed.

Remember to bring a first-aid kit.

When travelling, it’s good to include some basic first-aid supplies, especially if you’re travelling with children. For example, acetaminophen or ibuprofen for pain or fever, DEET-based insect repellent, antibacterial wipes or gels, a motion sickness treatment, an anti-diarrheal like Pepto-Bismol or Imodium, adhesive bandages, disinfectant, and an antibiotic ointment like Neosporin should all be included in your box. Also, if you’re bringing personal medication, keep it in your carry-on bag rather than your checked luggage in case your luggage gets lost in transit.

 Take into consideration

Planning a trip to visit relatives or friends who live in another city is always exciting. However, it also means packing up and transporting your clothes, toiletries, and other personal items. The following list will help you prepare for your trip:

– Pack an empty suitcase that you can use to bring home any purchases or gifts that you don’t have time to shop for on your trip.

– Wear comfortable clothing on the plane ride home.

– Consider what you’ll need when you get there whether, a place to stay, groceries, medications, local or international cell phone service, such as eSim2go our international traveller’s prepaid travel eSIM. Try our eSIM right now!

How to avoid Jet Lag

It’s no big secret that jet lag can be a killer. The best way to stay healthy when travelling is to take frequent naps and drink plenty of water. It’s also essential to resist the temptation to drink alcohol since it disrupts sleep patterns and inhibits hydration. Travellers should also consider packing some light snacks for the flight, like individual packets of nuts or protein bars.

Enjoy yourself stress-free

The most important thing to remember about travelling is that it can be challenging for some people to maintain a healthy lifestyle. For example, if you are going on extended hunting, make sure to pack food with you and avoid drinking tap water. Furthermore, if you’re travelling through different time zones, it’s best to adjust your sleep schedule as soon as possible. And lastly, when in doubt, bring a hand sanitiser!

Healthy travelling: FAQs


What should I do to be ready for an overseas trip?

At least 4 to 6 weeks before a vacation outside the United States, see your ob-gyn or other health care specialist. You can go through your trip arrangements, obtain advice on particular health problems, and acquire any recommended immunizations for the place you’ll be travelling to during this appointment.


This also allows you to contact your health insurance company. You should find out whether you are insured outside of the US. You might be able to get travel health insurance if you don’t have it already.


Prepare to take a copy of your medical records with you when you leave the country. Also, identify the nearest hospital or medical facility in the area you will be visiting before leaving home.



Should I obtain any immunizations or medications before flying to my destination?

It depends on your destination and activities. Use our destination tool to identify the immunizations and drugs you’ll need for your next trip, and make an appointment with your doctor or a travel medicine expert at least a month ahead of time to receive recommended or needed vaccines and prescriptions.


Which medications am I allowed to bring with me on my trip?

When preparing for a vacation overseas, keep in mind that your prescriptions and other medications may require extra care. In certain nations, drugs that are widely prescribed or accessible over-the-counter in the United States may be banned. Make sure your drugs are allowed in the nation you’ll be visiting by contacting the embassy or consulate there.


See your doctor at least a month ahead of time to receive any necessary or additional drugs, and keep pills in your carry-on in case your luggage is misplaced.


What is travel?

Any excursion that requires you to leave your home is considered travel. Errands and work-related transportation inside your town are not considered travel.


Can people who recently recovered from COVID-19 travel?

Those who have recovered from COVID-19 can travel safely provided they meet the requirements.


COVID-19-positive travellers do not require to be tested before or after their trip if they have recovered within the last 90 days. They should isolate and communicate with a healthcare physician for testing recommendations if they experience COVID-19 symptoms before, during, or after travel.


Those flying from another nation to the United States might present proof of recovery from COVID-19 instead of a negative test result before boarding their aircraft.


Other travel tips and regulations for domestic and international travel should be followed by these travellers.



What should I know about the coronavirus and travel?

Consult your ob-gyn or other health care practitioner before making any travel arrangements while the coronavirus (COVID-19) is spreading. You and your partner might discuss if your trip is necessary or could be postponed. If you must travel, you and your partner can devise a strategy to assist you to avoid danger.


Visit the Centers for Disease Control and Prevention’s (CDC) COVID-19 travel webpage at for additional information. COVID-19 and pregnancy may also be found at


Is it safe to fly when pregnant?

Travelling by plane is nearly usually safe for healthy pregnant women. Most airlines allow pregnant women to fly inside the United States until they are roughly 36 weeks pregnant. If you require documentation of your due date, ask your ob-gyn or another health care provider. If you’re flying internationally, the deadline for booking maybe sooner. Consult your airline.


When should I refrain from travelling?

If you have a medical or pregnant problem that might be worse by flying or require emergency medical attention, avoid flying. Remember that the majority of pregnancy crises occur between the first and third trimesters.


What can I do to make airplane travel more pleasant?

  • If at all possible, take a seat on the aisle. This will make getting up and stretching your legs on a long journey much simpler.
  • Before or during your travel, stay away from gas-producing carbonated beverages. At high altitudes, the gas expands, causing pain. Instead, sip some water.
  • Always buckle up your seatbelt. During air travel, turbulence can strike without notice. The belt should be worn low on the hip bones, just below the belly button.
  • Make frequent movements with your feet, toes, and legs. During your flight, get up and stroll around a couple times.


What should I do if I have a medical emergency while travelling?

Even if you are in an excellent state before travelling, you never know when an emergency will arise. Locate the nearest hospital or medical clinic in the area you are visiting if you are travelling in the United States. It’s also a good idea to see whether they take your health insurance.

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