How to Stay Healthy While Traveling: Essential Tips for Globetrotters

Written by Harshitha Paderu

June 23, 2023

Health | Travel

“To keep the body in good health is a duty… otherwise, we shall not be able to keep our mind strong and clear.” –


Good health allows you to experience a higher quality of life. When you are healthy, you have more energy, vitality, and enthusiasm to engage in various activities and pursue your passions. It enables you to enjoy life to the fullest. Hence, it goes without saying that staying healthy while travelling is essential to ensure an enjoyable and stress-free trip. 

Here are some tips to help you maintain good health during your travels: 

  • Get vaccinated: Before embarking on your trip, check with a healthcare professional or travel clinic to ensure you have received all the necessary vaccinations for your destination. This will help protect you against various diseases prevalent in different parts of the world.
  • Stay hydrated: Drink plenty of water, especially while flying or in hot climates. Dehydration can lead to fatigue, headaches, and other health issues. Carry a reusable water bottle and refill it regularly.
  • Wash your hands frequently: Maintain good hand hygiene by washing your hands with soap and water for at least 20 seconds, especially before eating or after using the restroom. If soap and water are unavailable, use a hand sanitizer with at least 60% alcohol.
  • Pack a basic first aid kit: Carry a small first aid kit with essential items such as band-aids, antiseptic wipes, pain relievers, and any personal medications you require. This will help you address minor injuries or illnesses while on the go. It is advised to carry a doctor’s prescription to minimize security concerns at immigration checkpoints.
  • Practice safe eating and drinking: Be cautious about the food and water you consume, particularly in areas with questionable sanitation. Stick to bottled water or purified water and avoid consuming raw or undercooked food. Choose reputable restaurants and eateries to reduce the risk of foodborne illnesses.
  • Protect yourself from insect bites: Insect-borne diseases such as malaria, dengue fever, or Zika virus can be prevalent in certain regions. Use insect repellents containing DEET or other recommended ingredients, wear long sleeves and pants, and consider using bed nets or screens if necessary.
  • Get sufficient rest: Traveling can be tiring, and lack of sleep can weaken your immune system. Ensure you get adequate rest by scheduling enough time for sleep and avoiding excessive late nights or early mornings. Consider your energy levels and plan for regular rest breaks. Consider the distance between tourist spots and pace yourself accordingly to avoid exhaustion or overexertion. Listen to your body’s needs. 
  • Stay active: Maintain an exercise routine even while travelling. Engage in physical activities such as walking tours, hiking, or swimming, depending on your destination. This will help you stay energized, relieve stress, and improve your overall well-being.
  • Practice good posture and stretching: Long flights or extended periods of sitting can cause muscle stiffness and discomfort. Stretch regularly, maintain good posture, and consider taking short breaks to move around and stretch your legs.
  • Manage stress: Traveling can be stressful, so find ways to manage stress and relax. Engage in activities that help you unwind, such as reading, listening to music, practicing meditation or deep breathing exercises, or exploring the local culture.
  • Prioritize sleep: Aim for quality sleep by creating a conducive sleep environment, using earplugs, eye masks, or white noise machines as needed. Stick to a regular sleep schedule, even if you are changing time zones, to help your body adjust.
  • Be cautious with alcohol and substance use: Limit alcohol consumption, as it can dehydrate you and impair judgment. If you choose to drink, do so responsibly and in moderation. Avoid illegal substances and adhere to local laws and regulations.
  • Protect yourself from the sun: When spending time outdoors, especially in sunny destinations, use sunscreen with a high SPF, wear protective clothing, and use hats and sunglasses to shield yourself from harmful UV rays.
  • Purchase travel insurance: Consider obtaining travel insurance to cover any unexpected medical expenses or emergencies that may arise during your trip. Read the policy carefully to understand the coverage and exclusions. Visit to explore your insurance options and enjoy peace of mind while you create unforgettable memories. 

Remember, it’s essential to research and understand the specific health risks associated with your destination before you travel. Consult with a healthcare professional or travel medicine specialist for personalized advice based on your individual health needs and travel plans.

Sitata’s travel insurance also offers on-the-go ‘Doctor on Demand Telemedicine’. You can also download the Sitata Travel Safe app and request immediate medical help in case of emergencies. Sitata’s timely health alerts can also help you know about any ongoing epidemics or diseases spreading in a country. 

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