Want to stay healthy on the go? Me, too. Nothing ruins a trip like getting sick, so I’m sharing my strategies to stay well, even in far-flung places, even when eating exotic foods, even in cold and flu season!

Get Some Sunshine

Sunshine is one of the most underrated things to keep you healthy! Not only does getting outside in natural daylight help with jet lag, it also gives your body much-needed vitamin D. Why does vitamin D matter? It helps your immunity! You can certainly get this essential vitamin from food or supplements, but there are so many benefits to being in the sun, why not simply step outside? You’ll feel better, and you’ll reap the health benefits.

Get more: Your Ultimate Guide to Sunscreen for Travelers (from a Dermatologist!)

Get Some Movement

Similarly to sunshine, getting daily movement is also entirely underrated as a health strategy. No, this doesn’t have to mean an hour on the “dreadmill” or lifting weights while on vacation. This could mean booking a horseback riding tour out West, kayaking down a river, hiking up to a scenic peak, going out dancing, or walking on the beach with your favorite travel buddy! Maybe you want to try something new and adventurous like snorkeling, paddle boarding, or zip lining. However you like to move– or however you’ve always wanted to move, make it happen on your trip and feel less stiff and puffy (hello, in-flight canckles) as a result.

More here: The Best Fitness Apps for Active Travelers

Prioritize Sleep

Jet lag is a beast! But when you prioritize sleep wherever you can, you’ll feel better in the moment and feel less run-down throughout your trip. Get that sleep on the plane, riding the train between destinations, or hang out the “do not disturb” sign and get that nap upon arrival at your hotel. Sleep will keep you healthy by preserving your immunity, reducing stress, and even giving your heart a healthy boost. Sure, you want to see as much as you can in your travels, but seeing the backs of your eyelids throughout your trip will make your whole trip go more smoothly.

Related: Your Ultimate Guide to Getting a Good Night’s Sleep on Travel

Take Your Vitamins

It can be challenging to get proper nutrition on a trip, especially on your travel days. While eating nutritious foods is best for your body, supplementing can go a long way to helping you continue to feel your best. Take your daily vitamins with you in the form of capsules, and if you want that extra immunity boost, I like to take Emergen-C packets with me on long flights. Just ask for a cup of hot water on the plane, mix it in, and enjoy!

Read on: What to Do When You Get Sick on Travel: Your Ultimate Guide

Eat Food that’s Cooked

I am the first one to want to try the most exotic food a destination has to offer. That said, it’s good to stick to fully cooked foods when possible, especially if you’re prone to tummy troubles. You should absolutely have the raw sushi in Japan, eat the fresh fruit in Bali, and try the salads in Greece without fear, but maybe when it comes to street food in Egypt, Thailand, or India, go for the cooked stuff.

More here: Your Ultimate Guide to Self Care on Travel

Pack Nutritious Snacks

I know, this sounds boring. But you know what doesn’t sound boring? An upset stomach from greasy airport food and too many gummy bears (I love gummy bears). My husband and I actually pack lots of snacks for our travels, even though we know we can buy (overpriced) food at the airport. I love to pack trail mixes, beef and turkey jerkies, peanut butter packets, and even fruits that can stand up to a bit of jostling like apples or grapes. You should absolutely get the fancy Starbucks drink or whatever other treat you only get when you travel, but don’t forget to bring along, or look for, some options with a little nutritional value as well.

Related: The Best Snacks to Pack for the Plane

Bring Pre-emptive Interventions

Sometimes things happen, even if you try to do all the right things! Bring your Pepto, Immodium, cough drops, ibuprofen, or other preferred medications to intervene as necessary. Forgot to pack it? I’m willing to wager that wherever you travel, they’ve got something for what ails you. I had horrible and unexpected seasonal allergies on our trip to Whitianga, New Zealand, a few years ago, and wouldn’t you know, the drug store had the Kiwi brand of Claritin for me!

Read also: The Most Scandalous Things Women Need for Travel

Wash Your Hands

I mean, I think we all learned this a few years ago, starting in 2020, but it bears repeating here! Handwashing is probably the #1 way to prevent sickness when traveling, or really even at home. Some cultures take it even further. Hand washing is important to do before entering holy places in countries like Japan, Egypt, Morocco, etc. Cleanliness is important all the time, everywhere, no matter where you are in the world!

Helpful info: How to Survive Long-haul Travel

Listen to Your Body

This is the easiest and hardest thing to do. Sometimes we’ve become so accustomed to ignoring our bodies that we don’t know when they’re telling us to take it easy, slow down, sleep, move, and more. If you can learn to listen to your body, or if you choose to pay attention to it, your body will tell you what it needs. Are you tired? You might need more iron. Are you hungry less than an hour after a meal? You might need to make an effort to eat more protein for lasting power. Feet and knees screaming at you? You may need to wear new or different shoes!

Read next: Is Solo Travel Selfish?

Want more? Check out my Health and Wellness Page!

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