While traveling is exciting, it can disrupt your health. From long flights to unfamiliar foods, it can leave you more drained than refreshed However, you can minimize germ exposure and stay safe while traveling with thoughtful preparations like planning, stress management, hygiene and physical activity. So, where should you start?
Here are 6 tips for healthier travel so that you can enjoy germ-free journeys.
1. Prioritize Pre-Travel Preparations
A successful trip and healthier travel starts before your bags are even packed. Ensure you:
- Research the destination: Learn about local health risks such as weather, water safety and disease outbreaks to take proper precautions.
- Schedule a health checkup: Update vaccinations like the flu shot and refill prescriptions with the necessary travel letters. If you have a preexisting condition like asthma or allergies or are immune-compromised, consult your doctor to create a treatment plan for medical emergencies while abroad.
- Pack smart: Include essentials like a first-aid kit, travel-size hand sanitizers, vitamins, prescription medication and hygiene products in your carry-on. If traveling where malaria is a risk — the deadliest mosquito-borne illness responsible for at least 619,000 deaths yearly — bring bug spray and protective clothing. Pack masks to lower the risk of airborne illness from other passengers, as you have an 80% chance of getting sick if you’re sitting next to someone who’s already ill.
2. Stay Hydrated And Well-Fed
Jet lag can disrupt your body’s natural rhythm, making it easy to forget to drink water and eat nutritious food. Avoid health setbacks by:
- Hydrating often: You should carry a collapsible bottle for convenience and refill it frequently so you can sip water and stay refreshed. Proper hydration helps prevent travel-related headaches and fatigue.
- Eating regular, balanced meals: Enjoy local cuisine but focus on balanced meals rich in vegetables, protein, and whole grains to maintain energy and avoid digestive issues.
- Consuming alcohol and caffeine in moderation: These beverages can dehydrate you and disrupt sleep cycles, so limit their intake to stay hydrated and rested.
3. Manage Stress Effectively
Traveling can be stressful, taking a toll on the body and mind. Reduce road stress and enjoy healthier travel with these strategies:
- Plan ahead: Create a flexible itinerary to accommodate unexpected changes and avoid exhaustion that can weaken your immunity.
- Practice relaxation techniques: Try deep breathing, meditation or calming music to lower stress levels during commutes.
- Prioritize enough sleep: Stick to a sleep schedule and masks, earplugs, and white noise apps to combat jet lag.
4. Disinfect Surfaces
Sanitizing surfaces isn’t about being a germaphobe — it’s a practical way to stay safe. Beyond visual cleanliness, it ensures a public space is safe to touch and keeps germs at bay. Handle shared spaces by:
- Sanitizing seats and tray tables: On airplanes, buses and trains, you should wipe surfaces with a disinfectant wipe. Repeat this process when using crowded economy-class seats.
- Disinfecting hotel rooms: Use a sanitizing spray on surfaces, linens, and high-touch areas like remote controls, doorknobs, bedside tables, bathroom fixtures and light switches. Respray and wipe surfaces after returning to the room, especially if housekeeping has been in to clean.
- Wiping your phone: Regularly sanitize your phone and other frequently used devices to prevent germ transfer from public spaces.
5. Protect Your Immune System
In unfamiliar environments, your immune system works overtime to keep you healthy. Strengthen natural defenses by:
- Washing your hands often: Hands are the primary way germs reach your mouth. Touching railings, door handles, and other surfaces exposes you to bacteria and viruses that can transfer to your clothes or face. Wash them with soap after touching public objects. When soap and water aren’t available, avoid touching high-contact surfaces by using your elbow or shoulder to open doors.
- Using hand sanitizer: A travel-sized bottle is convenient for cleaning your hands on the go.
- Boosting your immunity: Start taking immune-boosting vitamins and supplements such as vitamin C and zinc several weeks before travel. These help the body fight off infections and harmful environmental pathogens.
6. Keep Active And Support Your Immune System
Sitting for long periods during travel can strain the body, reduce circulation and drain your energy, weakening your immune defenses. Add movement into the journey to keep your body strong and resilient by:
- Stretching regularly: Relieve tension by stretching your legs, back and shoulders every one to two hours. Try simple seated stretches on flights, like ankle rolls or shoulder shrugs, to stay comfortable in tight spaces.
- Taking short walks: Walking up and down the aisle during flights or at rest stops on road trips boosts circulation and helps reduce stiffness. If moving during a public flight feels too disruptive, private options may be better — plus, fewer people can get you sick.
- Engaging in light activity: Gentle exercises such as yoga or a brisk walk before or after a lengthy journey can improve your energy levels and support your immune system.
Have Safe, Germ-Free Travels
Traveling doesn’t have to compromise your health. With simple precautions like washing hands frequently, staying hydrated and sanitizing surfaces, you can enjoy healthier travel while keeping germs at bay.
Author Bio
Oscar Collins is the editor-in-chief at Modded, where he writes about health and fitness. Follow him on Twitter @TModded for regular updates on his work, and subscribe to Modded Minute for more!
