A Guide to Staying Healthy While Traveling
Hello everyone, and welcome! I’m Nomadic Bekir! As a Digital nomad and I Traveler absolutely love exploring new places and sharing my experiences along the way.
The central question is: how do we stay healthy while constantly on the move? Maintaining good health while exploring new cities can be challenging.
At first, the food, entertainment, and adventures appear enticing. However, the following morning, the body aches—prompting thoughts of ‘how did I end up like this?’—begin to set in, and stomach discomfort from sampling questionable street food serves as a reminder that perhaps the mysterious dish wasn’t the best choice.
Healthy Travel Starts Here
So what can you do to stay healthy before you travel? Let’s take a look at some important health tips to keep in mind.
Get Travel Insurance!
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This article was really important. Here are other rules you should follow before traveling:
| Essential Preparations Before Your Trip |
|---|
| Research Health Risks of Your Destination |
| Prepare Necessary Medications |
| Pack Hygiene Products |
| Ensure Proper Sleep Routine |
| Pay Attention to Your Nutrition |
| Do Some Light Exercise |
| Prepare All Your Documents |
| What to Do the Day Before You Leave |
|---|
| Organize Your Luggage and Carry-On Bag |
| Stay Hydrated |
| Take Care of Your Skin and Body |
| Double Check Last-Minute Details |
| Prepare Comfortable Clothes |
| Mentally Prepare Yourself |
Walking: A Great Way to Stay Fit and Explore
So, whether you’re discovering the cobblestone streets of a historic city or strolling along the beach, remember: your health and the adventure go hand in hand.
| Method | Applications/Websites | Suggestion |
|---|---|---|
| 1. Step Tracking Apps | Google Fit, Apple Health, Strava, Map My Walk | “Set daily step goals and track your walks using apps like Google Fit or Strava to improve your health.” |
| 2. Local Tour Guides and Walking Tours | TripAdvisor, GetYourGuide, Airbnb Experiences | “Take walking tours to explore a city. Book a tour on Airbnb Experiences to combine exercise with sightseeing.” |
| 3. Social Media and Fitness Groups | Instagram, Reddit, Facebook, Strava | “Share your walks on Instagram or Strava, get feedback from the community, and inspire others to walk more.” |
| 4. Discover Walking Routes | Komoot, AllTrails, Outdooractive | “Explore new routes using Komoot or AllTrails. Discover hidden gems and local trails while walking.” |
| 5. Walking with Friends | Meetup, Facebook Events | “Join a walking group on Meetup or create one with your friends. Social walking can motivate you to walk more.” |
| 6. Challenges and Walking Competitions | Nike Run Club, Strava Challenges | “Set walking goals and start a challenge with apps like Strava or Nike Run Club to stay motivated.” |
| 7. Walking Blogs and Travel Sites | The Culture Trip, Lonely Planet, Walking the World | “Explore walking routes around the world through blogs like Lonely Planet and The Culture Trip for inspiration.” |
Drinking Enough Water
When exploring a new city, we often get so caught up in the excitement that we forget to drink water. But making water a regular habit is simple: just take a bottle with you before you start each walk and try to drink some water every 20 minutes. You can even set a reminder on your phone to help you remember. Step, drink, repeat. It’s really that easy!
Also, make sure the tap water in the places you visit is safe to drink. Personally, I prefer not to take any chances and always carry my own water. I recommend you do the same.
Remember, small habits like this can make a big difference for your health and your travel experience.
Healthy Travel Eats
It’s tempting to rely on fast food while traveling, but keeping your health in check should be a priority. Choosing fresh fruits, vegetables, and healthy snacks is one of the best investments you can make while traveling. For example, visiting local markets can be an amazing habit. Not only do you get to experience the local culture, but you’ll find much fresher and more nutritious options. Fast food, on the other hand, tends to offer only short-term comfort, leaving you feeling sluggish and unsatisfied later.
The resources I follow for healthy eating:
- Healthline Nutrition
- EatingWell
- Food Network
- Forks Over Knives
Comply with Hygiene Regulations
Let’s talk about hand washing. You’re in a new city, and you’re constantly touching things—menus, handrails, weird door handles. It’s easy to forget, but those germs are lurking! So before you pick up that street food or touch your face, make it a habit to wash your hands. And hey, if you don’t have soap, hand sanitizer will do the trick. (Bonus points if it has a fun scent that makes you feel like you’re at a spa, even if you’re actually at a dirty bus station).
- Use hand sanitizer frequently on public transportation.
- Practice good hand hygiene before traveling; wash your hands with soap and water or use an antibacterial gel.
- Check hygiene ratings when choosing restaurants and cafes, and make sure the food you eat is clean.
- Disinfect frequently touched surfaces in your room (remote controls, light switches, etc.) before checking in.
- Clean passports, tickets, and credit cards frequently.
- Prepare your own hygiene kit: antibacterial gel, wet wipes, mask, and disinfectant spray.
Explore the Benefits of Meditation for Travel
Meditation, yeah, it might sound a little mystical at first, but trust me, it’s exactly what you need. Apps like Headspace or Calm can work wonders in those tense moments. Even just five minutes can help shift your mindset and make a huge difference.
Here’s a little tip: The next time you’re feeling overwhelmed on the road, try repeating something like, “It’s just me and nature right now. Close your eyes, take a deep breath, and let that thought sink in. You’ll be surprised at how quickly you feel lighter and more present.
| Time | Meditation Step | Description |
|---|---|---|
| Morning (5 minutes) | Breathing and mindfulness | Close your eyes and breathe in and out deeply. Focus on the beginning of the day. With each breath, release the tension in your body. This short meditation will give you a positive start to the day. |
| Mid-Day (3 minutes) | Simple Body Scan Meditation | Close your eyes and scan your body from head to toe. Notice any emotional or physical tensions and release them. Since you are traveling, it can be relaxing to notice small tensions in your body. |
| On the Road (5 minutes) | Focused Breathing Meditation | Focus only on your breath. Relax your body with each breath. The mind can get distracted while traveling, but this meditation is an easy way to refocus. |
| Evening (10 minutes) | Guided Visualization Meditation | Imagine a peaceful and quiet place as you close your eyes. Think quietly about the place you are traveling to. You can use this in the evening to relax the mind and prepare for a good night’s sleep. |
Always find a space: When traveling, remember to create a quiet space for yourself to rest and relax. Quick meditations you can practice will reduce the stress of your trip.
Taste, Don’t Overindulge!
As someone who loves to explore local flavours, I’ve had my fair share of memorable (and occasionally regrettable) experiences. Let me share one from Batumi, Georgia, where I quickly learned a valuable lesson. Georgia’s wines are legendary – rich in tradition, with stunning vineyards and warm hospitality. When I found myself in Batumi, I naturally thought, “It would be a crime not to try their famous wine! (things didn’t go quite as planned)
I found a cosy wine bar in the charming streets of Batumi, where the staff recommended a local red. The first sip was pure bliss – “This is what life is all about!” I thought. But here’s the thing: if the wine is good and the people are friendly, you might find yourself refilling your glass a little too often. One sip turned into many, and before I knew it I’d drunk far more than I’d intended. The next morning, Batumi’s stunning views were overshadowed by a pounding headache.
Lesson learned: enjoy the local drinks, but do it responsibly. “Let the wine stay in the bottle, but let the memories stay with you!”
Keep Healthy Snacks in Your Bag!
Before I travel, I always pack some homemade healthy snacks in my bag. It’s a great way to look after my health and my budget. Don’t get me wrong, I still eat out sometimes, but I try to do it less often. Instead, I like to visit local markets. It’s fun to talk to the locals, get to know them and buy fresh, healthy food.
I get to experience the local culture, cook tasty meals at home and save money at the same time. This habit is a smart way to look after your health and your wallet. So the next time you go out to eat, think about it – you could be spending more than money, you could be losing some of your health too!
Travelling isn’t just about exploring new places; it’s also a great way to keep your brain active. One of my favorite parts of traveling is learning a few words in the local language. In Albania, for example, I watched videos in Albanian and learned words like “Mirëdita” (hello) and “Faleminderit” (thank you). Using these words with locals helped me make a small but meaningful connection.
The more you immerse yourself in the culture of a place, the more flexible your brain becomes. Travel is the key to mental growth; every new culture strengthens your mind. Now, before every trip, I make sure to research the culture of the area. Visiting museums, galleries, and having conversations with locals opens my mind to new ways of thinking.
Every challenge you face while traveling also trains your brain’s problem-solving skills. Getting lost or encountering transportation problems can provide opportunities to think creatively. Pushing your mind with these challenges turns your trip into a valuable learning experience.
Platforms like Google Arts & Culture allow you to explore the cultural information of your destination before you travel. You can also gain new perspectives by listening to mind-expanding podcasts and get useful tips by reading travel blogs. These resources will help you make your trip more informed and meaningful.
Pay Attention to Environmental Safety!
Always use sunscreen, wear a hat, and drink plenty of water before you go out in the sun. It’s not just about tanning – it’s about protecting your skin and your overall health. I learnt this the hard way and now make sure I take the right precautions to stay safe in the sun.
Bugs can be a real pain! Day or night, I never travel without insect repellent. It works in the city as well as in the countryside and helps you stay bite-free. Always be prepared to avoid mosquitoes and other pests to ensure a comfortable and safe trip.
- Avoid swimming in warm water
- Avoid strenuous exercise in hot weather
- Avoid exercising outdoors in areas with high levels of air pollution
- Avoid excessive exercise during the midday heat