5 Ways to Stay Healthy While Traveling

Whether you are going on vacation or traveling for work, it’s exciting to explore new places and take a break from your everyday hustle. The problem is that very often, we only focus on planning for the good times and ignore potential problems — the biggest one being illness. When you travel, you’re exposed to new environments, complete with unfamiliar germs. That’s why it’s so common for people to fall ill while traveling.

Here are 5 simple yet effective ways to stay healthy during your trip:

1. Take a Probiotic Supplement Daily

Your gut has a huge impact on your immunity, which means that if your gut is healthy, you’re less likely to fall ill. Probiotics — or healthy gut bacteria — prevent harmful bacteria from proliferating, supporting not just your digestive system but also your overall health.

While you can get probiotics from yogurt, these typically contain only one or two strains. In contrast, high-quality probiotic supplements can include ten or more strains, along with prebiotics — fiber that serves as food for the good bacteria.

However, not all supplements are created equal. Be sure to research and compare the top prebiotic and probiotic supplements reviewed by independent medical experts to find the one best suited to your needs.

2. Avoid Eating Roadside Food

While a probiotic supplement can help maintain gut health, it isn’t foolproof. You might be tempted to indulge in roadside snacks for an “authentic” experience, but this could end up ruining your trip. Street vendors often lack the food safety standards found in established eateries.

If you’re still considering it, think about this: studies show that 30%–70% of travelers experience traveler’s diarrhea during a two-week trip. To avoid unnecessary risk, check online reviews for reputable restaurants so you can still enjoy the local cuisine safely.

3. Drink Bottled Water

People often say you can drink tap water anywhere in Europe — and while this is true for countries like Germany, Switzerland, and France, it may not hold for others such as Turkey, Bulgaria, or Romania.

Even within the U.S., the CDC notes that tap water can occasionally become contaminated with chemicals or microorganisms that could make you sick. Stick with bottled water to reduce your risk of illness.

And remember, drinking unsafe water can lead to various types of coughs and other respiratory issues — what different types of coughs can help you identify potential problems early.

4. Follow Your Regular Sleep Schedule

You might want to squeeze in every experience while traveling, but doing so at the expense of your sleep can weaken your immune system. Studies show that even short-term sleep loss can reduce your body’s antibody production, increasing your susceptibility to infections.

Try to plan your days with enough downtime so that you can unwind and get a good night’s sleep, just like you would at home. Maintaining your regular sleep schedule will help keep your immune defenses strong.

5. Listen to Your Body

When traveling sustainably, it’s easy to get caught up in your itinerary and push through fatigue or discomfort. But ignoring what your body is telling you is a recipe for burnout — or worse, illness. Take breaks when you need to. Whether it’s a power nap, a relaxing bath, or simply some quiet time, giving your body what it needs can prevent a small issue from turning into a major health setback.

When it comes to travel, remember the old saying: hope for the best, but prepare for the worst. Always pack a basic travel health kit with your prescription medications and over-the-counter essentials like pain relievers, fever reducers, and stomach remedies. If you’re prone to allergies, don’t forget antihistamines.

Bon Voyage! Stay healthy and safe.