Travel Tips to Stay Safe & Healthy

If you have been planning a trip but are concerned about staying safe and healthy, there is no need to worry. It is possible to enjoy your vacation and stay healthy. The goal is to create a balance between enjoying yourself and taking care of your health and wellness.

Here are 17 tips that will help you and your family stay healthy while you travel.

Get Enough Sleep
Sleep according to the new time zone as soon as you can. This might mean sleeping at odd hours, but your body will thank you. Bring aids that help you sleep well, including apps with soothing sounds, a sleep mask, natural sleep aids, or even your own pillow.

Eat a Healthy Breakfast
Make a habit of eating a healthy breakfast, whether in your hotel room or a local cafe. Focus on nutritious foods like whole grains, fresh fruits, Greek yogurt, and low-sugar coffee. You will have more energy for exploring and be able to reduce how often you splurge on treats and snacks.

Hydrate, Hydrate, Hydrate
Take a reusable water bottle for walking, hiking, theme parks, or time outside, and fill it whenever you can. Be aware of the water quality where you are going. If the tap water is not safe to drink, have bottled water with you.

Walk When It’s an Option
The more you get outside and walk, the healthier you’ll be. As a bonus, walking is a great way to explore a new place and see more of the city or village than you might have noticed.

Research Conditions Before
Research the weather and climate so you know what to bring to avoid illness. Know the area’s safety measures and look into the quality of food and water.

Know Where the Health Clinics Are
Whether you are on a road trip or flying, know where the health clinics are (especially ones that speak English) and how your health insurance works.

Bring a First Aid Kit With You
Put together a small kit of emergency supplies like sunscreen, bandages, allergy ointment, antibiotic cream, pain relievers, stomach meds, and bug spray.

Book Tours with a Group
Group trips help you meet others and are a fun way to enjoy a solo vacation without being alone. It is also helpful to have a guide in case anything happens and you need to find a nearby hospital or clinic. This can ease travel anxiety since you won’t be alone while exploring.

Sanitizing Wipes
Sanitizing wipes are easy to carry and can help reduce germs. Wipe your phone or computer, the tray in front of you, and anything you touch. Use them on your hands as needed.

Visit Your Doctor Before an International Trip
Let your doctor know where you plan to travel and for how long, and they will let you know if you need any vaccines. They can also assess your health to make sure you are prepared for the trip.

Take Your Probiotics
Probiotics are an inexpensive way to improve gut health and prepare for different types of cuisine you might enjoy on your trip.

Bring Healthy Snacks Wherever You Go
Pack healthy snacks. They provide a better option on flights, are easy to grab on a road trip, and help when you are exploring a new city or hiking and aren’t sure where to find a healthy meal.

Always Wear Sunscreen
It doesn’t matter where you are going or what the weather is like — you need to protect your skin. Cloudy days can be misleading. Use a high SPF, even in makeup or moisturizer. Reapply after being in the water, and every few hours if you’re outside most of the day.

Find Hikes and Other Outdoor Activities
Think about outdoor activities available to you. Maybe your hotel has a pool for morning swims, or you can walk along the beach. You might find hiking, walking tours, kayaking, or winter activities like skiing or snowboarding. It is easy to combine fun with exercise on vacation.

Take It Easy
It can be tempting to schedule every minute, but it’s best to take it easy. Be sure to leave space in your day to rest and relax. This supports both your physical and mental health.

Limit Alcohol Consumption
It is a good idea to take it easy on drinking. Alcohol disrupts sleep, raises your body temperature, and can cause dehydration. Mixed drinks are often high in sugar, which can make you feel worse and affect your health goals. 

Practice Self-Care Before and After YOUR TRIP
Some people don’t enjoy traveling, even for fun trips. Give yourself time to rest, get extra sleep, and build in downtime in preparation for vacation, and also for when you return to get back into real life.