How to Stay Healthy While Traveling

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HOW TO STAY HEALTHY WHILE TRAVELING IN ANY SITUATION

No matter whether you’re trying to avoid getting a pesky cold or staying clear of COVID-19, this post covers all my best tips for staying healthy while you’re on the move.

I’ve been traveling almost full-time since 2018 and there are some specific tips I’ve picked up that help me stay healthy when I’m on back-to-back work trips, trying to make sure I don’t lose my voice before a speaking gig or traveling for months on end.

SCROLL FOR COVID SPECIFIC TIPS and be sure to follow the CDC's travel advisories and take extra precautions when traveling as the COVID-19 pandemic continues.

HOW TO STAY HEALTHY BEFORE YOUR TRIP

PLAN AHEAD TO MINIMIZE STRESS

This is a HUGE one for me and one of the best tips I can give. If we’re honest, traveling or even getting ready to travel can be stressful. And a lot of the stress might come from the pre-travel research process involved in planning a trip.

So my first tip for you would be to hire a travel advisor and let an expert handle all the nitty gritty details.

OR join us on one of our Gals Abroad Getaways group trips!

Outside of those options, spend some time before you travel, researching your destination. I like to create a google doc with a list of places I want to see and things I want to do and then I map out a rough itinerary.

Before you leave be sure to make copies of your passport, any important travel documents, travel insurance cards, your vaccine card and even your international driver’s license — just in case you lose any of these items. I also have a folder on my phone with photos of my passport, vaccine card and my driver’s license.

GET TRAVEL INSURANCE

Make sure that when you’re planning your trip you find out if your medical insurance covers you overseas. Most often in the case of an accident or illness that requires hospitalization while traveling, most travel insurances and credit card benefits will only get you so far (which might not always be the best option for you and the quality of care could be subpar).

Getting a comprehensive travel insurance policy will always be your best bet to make sure you are fully covered and taken care of on your trip. With our Gals Abroad Getaways Group trips we make purchasing travel insurance mandatory and with any trip that Linda plans for her clients 99.9% of them get a travel insurance policy.

This helps to ensure that you’re protected against cancellations, lost luggage or unexpected life events that might prevent you from going on your trip.

There are plenty of options, we personally use Travelex Insurance for our clients. But I’ve also heard many of my peers in the industry recommend World Nomads for travel insurance.

PREPARE FOR UNEXPECTED HEALTH HICCUPS

Listen, when I travel, I am bringing the whole drug store with me (I get this from Linda haha). But I find that really anything can happen when traveling when it comes to getting sick. I’ve gotten the flu, colds, headaches, broke my toe, Linda broke her ankle in France, and in these COVID times…well, all I’ll say is that being overprepared is never a bad idea.

Bring your go-to lineup of remedies when you travel because your favorite over-the-counter remedies may not be available in the destination you’re visiting. Think of everything: headaches, blisters, stomach aches, brutal hangovers, getting your period, extra COVID tests, indigestion, any meds that might be required for the destination you’re visiting aka Malaria meds if you’re visiting certain countries in Africa. Chec out my recommendations for your own mini-emergency kit below.

CREATE YOUR OWN MINI EMERGENCY KIT

Having a bag full of “just in case” medications will be the BEST thing you pack for a trip to make sure all your bases are covered in case you fall ill. It’s for those illnesses in the middle of the night when you’re in a hotel room and have no access to any other medications.

The contents will probably vary depending on what you need most, but here’s what I’ve got in mine:

I put all of this into a pouch like this one. I keep it small so that it can easily fit in a tote bag or backpack. Once you’re home, make sure to restock your pouch so you’ll be ready for your next trip.

If you are prone to a weak stomach, talk to your doctor about taking some probiotics before your trip. It’s also not a bad idea to have your primary care doctor prescribe you anti-diarrheal medication should you fall ill (consult your doctor on what’s best).

TAKE SUPPLEMENTS

I think it’s really important before and during your trip to do anything you can to boost your immune system. I’ve been taking these Host Defense Mushroom pills to support your health with 17 powerful mushrooms formulated to support your immune system. I take two of these daily in the few days before my flight and during my trip if I feel that I need them.

I also like this brand Moon Juice which has something called Brain Dust for staying sharp and helps with adjusting to new time zones. You should also check out their Dream Dust if you need help falling asleep.

HOW TO STAY HEALTHY ON THE PLANE

WEAR COMPRESSION SOCKS ON FLIGHTS

If there is one thing I swear by, it’s wearing these FUGLY compression socks on any flight longer than 3 hours. Here’s the thing, when you sit for long amounts of time in cramped positions aka your Economy Class seat you’re more likely to develop blood clots in your legs. But when you wear these super sexy socks you encourage blood flow and reduce swelling.

Also, it’s not a bad idea to get up from your seat from time to time to walk around and stretch your calf muscles.

PACK SANITIZING WIPES AND USE THEM

Multiple studies have found that the tray table, yes, the very same one that you eat your crappy airplane meal off of is the dirtiest place on an airplane. Some other areas to clean - the seatbelt buckle and the overhead air vent. Plus, let’s be real, it only takes a few seconds to clean these surfaces with a wipe.

Stock up on these individual packets before you jump on the plane

USE AN APP LIKE TIME SHIFTER TO HELP YOU ADJUST TO YOUR NEW TIME ZONE

I have been using this app to help me shift between time zones since 2018 and it truly works (this is what astronauts use so you know it’s legit).

If you’ve ever traveled overseas you’ve probably experienced the annoyance of jet lag which is caused when you the sleep-wake and light-dark cycle shift too quickly.

The Timeshifter app gives you advice in the days leading up to your trip to help alleviate the disruptive symptoms of jet lag - tips like telling you when to get light or start/stop drinking caffeine, etc. It also helps with your return travel back home to help you start shifting back to the time zone you’re returning to.

You plug in your destination & departure and return dates & Timeshifter will come up with a personalized plan for you to help you shift - it’s seriously so cool!

STAY HYDRATED

This is a big one, especially on long-haul flights. They basically suck you dry and leave you feeling like a tired lump of flesh haha (wow graphic lol).

So, step one is to bring your own water bottle - this is the one I travel with but I’ll link some other options below.

The next step and I’ll admit I’m no scientist, is that I pour one of these hydration multipliers into the water bottle so that I get my water to work overtime (and minimize the number of times I go to the bathroom). You can also try these 1Above tablets that work to prevent jet lag, boost energy and give you immune support.

It seems like a no brainer but try to avoid salty snacks on a flight because they will dehydrate you. Also avoid coffee. One because it’s HORRIBLE on all flights (aside from Austrian Airlines Biz class) and two because it also can dehydrate you.

When it comes to alcohol, you do you boo. Even though it might not be great for hydration, I find that a glass of wine on a long-haul flight puts me right to sleep.

BOOK A WINDOW SEAT

There have been studies that have shown that window seats are less prone to airborne illnesses. Besides the window being my seat of preference, I just feel like its my cocoon of personal space vs the dreaded middle sear or the aisle where you have a million people walking by you and brushing up against you.

PROTECT YOUR EARS

I recently learned that exposure to airplane sound (typically 85 dB) for more than eight hours a day can lead to temporary hearing problems - YIKESSSSSSS for anyone on a flight longer than 8 hours. You can save your ears by investing in some noise-canceling headphones like these.

TIPS FOR STAYING ACTIVE / HEALTHY WHILE TRAVELING

OPT TO WALK WHEN POSSIBLE

The easiest (and free) way to stay active while exploring the destination you’re visiting is to walk! This is my favorite thing to do when I arrive at any new destination. On the first day, I put on my most comfortable walking shoes and pound the pavements.

These are my favorite tennis shoes for walking & these are my favorite shoes for running.

DOWNLOAD A FITNESS APP & BRING SOME ACTIVEWEAR

Listen, I won’t be that person that tells you to work out every day while you’re on vacation. BUT if you have a gym in your hotel, or even want to pack some resistance bands, a little movement, if the day’s activities are looking to be more stagnant, might not be a bad thing.

I have the Peloton app (Click here for a 90-day guest pass for the app) and will bring some resistance bands with me when I’m traveling and try to squeeze in a 10 or 15-minute workout in my hotel room. Nothing crazy, but just something to get your heart rate up.

PACK HEALTHY SNACKS FOR THE PLANE & WHEN YOU’RE IN YOUR DESTINATION

This is so simple, especially when you think about how much $$$ you spend when you buy water and a snack at any airport (I’m always SHOCKED at how expensive these items are). So the best way to ensure you have access to healthy snacks and save your credit card is to pack healthy snacks.

My go tos are:

DOWNLOAD A MEDITATION APP

I’m a huge believer in the power of meditation and I’ve been meditating now for 10 minutes almost every day both when I’m at home and when I’m traveling. It’s a great way to center myself before I jump into the craziness of the day when I’m on the go & is a great tool to turn to when you start to feel overwhelmed.

Currently, I use my Peloton app (Click here for a 90-day guest pass for the app) for meditation OR I also like the guided morning meditation by Gabrielle Bernstein the author of this awesome book Super Attractor: Methods for Manifesting a Life Beyond Your Wildest Dreams.

KEEP A GRATITUDE JOURNAL

This is another morning practice of mine that I like to continue while I’m traveling because it somewhat doubles as a travel journal. It’s been shown by many studies that journaling can be a powerful tool for improving mental health and it’s been proven to reduce stress and improve your mood.

In the morning when you’re traveling write down at a minimum three things you’re grateful for, three goals for the day & I like to write down anything that happened the day before that I’d like to remember or reflect on.

I’ll link some cute journals below.

TIPS FOR TRAVELING DURING COVID

KEEP AN EYE ON THE LATEST TRAVEL ADVISORIES IN THE DESTINATION YOU’RE VISITING

Travel requirements will vary depending on where you are traveling. Some destinations are still requiring travelers to be vaccinated, wear masks, get tested, or stay isolated for a period of time after arrival. Before you travel you need to always know what these requirements are.

It’s also important to remember that these requirements can change often and quickly depending on local conditions.

I do a quick google search for the place I’m visiting & also check the CDC website

AVOID CROWDS

Before you even start your journey you can make your travels less stress filled by choosing to travel on a day that is likely to be less busy. In my MANY years of traveling I have found Tuesdays and Wednesdays at the airport to be less busy and Fridays and Sundays to be manic. So traveling midweek if possible, and avoiding peak travel days will help you to avoid the throngs of people. Fewer people = less stress and fewer chances to be surrounded by people who might be sick.

IT’S OKAY TO STILL WEAR A MASK

The easing of masks requirements had many travelers feeling all the feels (both good and bad) but if you still feel more comfortable wearing a mask on planes, on public transportation, and in crowds then you do you boo, especially if you are immunocompromised or at a higher risk for infection because of underlying health conditions.

PLUS, some international destinations may still require masks. For example as of September 2022, on ferries in Greece, masks are required.

Here’s a great article my friend Caroline wrote for the Points Guy about her decision to continue to wear a mask on planes and public transportation.

FOLLOW THE ORIGINAL COVID 19 SAFETY RECS

If the pandemic taught me anything, it’s that some of the good habits we adopted like frequently washing our hands, wiping down surfaces on the plane are good habits to continue past the lifespan of this pandemic. Here’s some of the things I will continue to do:

  • Wash my hands regularly

  • Carry hand sanitizer or disinfectant wipes with me on the plane

  • Avoid touching my mouth, eyes and face after touching “high touch” areas like door handles

  • Avoid crowded indoor areas with lack of airflow

  • Follow the CDC’s guidance and my medical professional’s advice on vaccines and booster shots

BOTTOM LINE

It's so easy for our healthy lifestyles to go to the wayside when we’re traveling (guilty), especially when you're on much deserved vacation (rose at 11 a.m.?! YES PLEASE). But there are some healthy travel habits that you can adopt to ensure you have a good time, stay healthy and even get in sneaky exercise without feeling like you are depriving yourself of an indulgent vacation.

Plus, you deserve this trip so if there are some small things you can do to avoid getting sick or feel stressed wouldn’t you want to try them?!