Looking After Your Health When Travelling

Looking After Your Health When Travelling

Traveling can be an incredible experience, offering new sights, cultures, and memories. However, amidst the excitement, it’s important not to neglect your health. Traveling exposes you to various health risks, from unfamiliar foods to changing time zones. In this guide, we’ll delve into the essential aspects of maintaining your well-being while exploring the world.

Pre-Trip Preparations

Medical Check-up and Vaccinations

Before embarking on any journey, consult a healthcare professional. They can offer guidance on necessary vaccinations based on your destination. Some countries require specific immunizations for entry, while others might have prevalent diseases you should guard against.

Ensure you have up-to-date records of vaccinations and any other medical history that might be relevant during your travels.

Prescription Medications

If you’re on prescription medication, make sure you have an adequate supply for the duration of your trip. Additionally, carry a copy of your prescriptions and medical documents. This can be crucial in case you need medical assistance or a prescription refill while away from home.

Travel Insurance

Travel insurance is often overlooked but is a crucial component of responsible travel. It covers unexpected medical expenses like severe injuries , trip cancellations, and lost belongings. Choose a comprehensive plan that aligns with your needs and the nature of your trip.

Planning for a Healthy Journey

  1. Researching Destination-Specific Health Information

Research the health risks associated with your destination. Understand the prevalence of diseases like malaria, dengue, or other regional illnesses. This knowledge helps you take preventative measures and prepare accordingly.

Additionally, research the quality of healthcare available at your destination. Know the locations of hospitals and clinics in case you need medical assistance.

2. Packing a Travel Health Kit

Assemble a well-stocked travel health kit. Include basic first aid supplies like bandages, antiseptics, pain relievers, and any prescription medications. Don’t forget essentials like insect repellent, sunscreen, and basic medical equipment such as a thermometer and any personal medical devices you might need.

Nutrition and Hydration

Making Mindful Food Choices

While indulging in local cuisine is a highlight of travel, be mindful of your dietary restrictions. If you have allergies or sensitivities, communicate your needs clearly to restaurant staff. Opt for reputable establishments to minimize the risk of foodborne illnesses.

Staying Hydrated

Proper hydration is key to maintaining your health. However, tap water safety varies worldwide. Always drink bottled or treated water, and carry a reusable water bottle to refill throughout the day. Utilize water purification methods like purification tablets or filtered water bottles if tap water isn’t safe.

Physical Well-being

  1. Getting Enough Sleep

Traveling across time zones can disrupt your sleep patterns, leading to jet lag. To mitigate this, adjust your sleep schedule before departure. During the flight, stay hydrated, avoid excessive caffeine, and attempt to sleep according to your destination’s time zone.

2. Incorporating Exercise

Staying active while traveling is essential. Engage in simple exercises like stretching and walking to alleviate stiffness from long flights. Research and participate in active excursions like hiking, biking, or snorkeling to make physical activity enjoyable.

Personal Hygiene and Sanitation

Hand Hygiene

Frequent handwashing and the use of hand sanitizers are crucial to prevent the spread of germs. Wash your hands before eating and after using public transportation or restrooms. Avoid touching your face with unwashed hands.

Safe Bathroom Practices

When using public restrooms, ensure they’re clean and well-maintained. Carry personal hygiene essentials such as hand sanitizer, tissues, and toilet seat covers. Maintain good bathroom hygiene to prevent stomach issues and infections.

Preventing Illness and Injuries

Avoiding Common Travel Illnesses

Foodborne illnesses and traveler’s diarrhea are common risks when trying new foods. Be cautious of street food and ensure it’s freshly prepared. Wash your hands and use hand sanitizer frequently, especially before eating.

Protect yourself from respiratory infections by practicing good respiratory hygiene, such as wearing masks in crowded places and using tissues when coughing or sneezing.

Staying Safe During Outdoor Activities

Engaging in outdoor activities is a highlight of travel, but safety should be a priority. Wear appropriate protective gear, such as helmets and sturdy shoes. Follow safety guidelines for adventure sports and activities like hiking and scuba diving.

Mental Health and Well-being

Managing Travel-Related Stress

Traveling can bring about stress and anxiety due to unfamiliar surroundings and uncertainties. Practice relaxation techniques like deep breathing, meditation, or yoga to alleviate stress. Take breaks when needed to rest and recharge.

Maintaining Routines and Balance

Incorporate activities you enjoy into your travel itinerary. Whether it’s reading, painting, or jogging, these familiar activities can provide comfort and help maintain a sense of balance amidst the excitement of travel.

Emergency Preparedness

  1. Knowing Emergency Contact Information

Research local emergency numbers and embassy details at your destination. Save these numbers on your phone and keep a written copy in your travel documents.

2. Creating an Emergency Action Plan

Prepare for medical emergencies by familiarizing yourself with nearby medical facilities and services. Share your itinerary and emergency contacts with a trusted friend or family member. Understand how your travel insurance covers medical emergencies.

Post-Travel Health Considerations

After returning from your journey, it’s important to continue looking after your health. Travel can have lasting impacts on your body and mind, so taking the time to reflect and monitor your well-being is crucial.

Monitoring Health After Returning

Upon your return, pay attention to any changes in your health. Some travel-related illnesses might have incubation periods, meaning symptoms may not appear immediately. If you experience any unusual symptoms, seek medical attention promptly.

Consider scheduling a follow-up visit with your healthcare provider to ensure that you haven’t contracted any infections or illnesses during your travels.

Reflecting on the Travel Experience

Take time to reflect on your travel experience as a whole. How did the trip impact your mental and physical well-being? Did you face any challenges that affected your health? Reflecting on these aspects can provide valuable insights for future travel plans.

Consider jotting down your reflections in a travel journal or discussing them with friends and family. This reflection can help you make more informed choices in your future adventures.


Prioritizing your health while traveling is the key to unlocking unforgettable experiences. From pre-trip medical preparations and packing a comprehensive health kit to staying hydrated, active, and practicing good hygiene, these measures safeguard your well-being.

Reflect on your journey’s impact, and monitor your health after returning. This holistic approach ensures that every adventure remains a cherished memory. So, set off on your explorations with the knowledge that a healthy journey is the best kind of journey. Safe travels and wonderful adventures await!