How To: Stay Healthy While Travelling

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How to stay healthy while travelling

Being healthy is a gift we should not take for granted. That’s why we always make sure to do everything in our power to stay healthy when on the road. There’s nothing worse than missing out on amazing opportunities because you were stuck in bed sick, or worse, having to go home due to a newly developed illness.

Our golden rule when we travel: stay active; stay healthy and the world will be ready!

Here are a few tips for staying healthy before, during and after your travels:


Get all immunizations

This is so important! Please don’t get sick from a serious illness when you could easily have been protected. If you are Canadian you really have no excuse as most vaccines are covered by your provincial health plan. Make an appointment with your local travel clinic and they will be able to tell you exactly which vaccines you need depending on your destination. You can also check out and see which vaccinations you’ll likely require under the ‘health’ section of each country.

If you’re terrified of needles (like Katherine), please remember that it is 100% worth it so just take a deep breath and do it!

Stay away from caffeine and alcohol in the days before you depart

These aren’t great for your health to begin with so try to stay away from them and drink water/herbal tea instead. And for the love of god, please don’t board an airplane with a hangover! It will not be a pleasant experience for you or your fellow travellers.

Eat as healthy as possible on your travel day

Keep your digestive system on track with a healthy meal with plenty of vitamins and fibre (think a huge salad). You’re stomach is about to ensure some huge shocks thanks to jet lag and ultra-salty airplane food so get in those veggies while you still can.

Try to get at least 1 hour of exercise on the day you travel

You will likely be sitting for hours upon hours with little to no opportunity to walk around, so get in some exercise while you can. As a bonus, this will also help tire you out for your upcoming flight so you’ll be able to just snooze the whole thing away!

Adjust your sleeping schedule to your destination a few days prior if possible

If at all possible, try to adjust your sleeping pattern by an hour or two every day a few days before your departure. Every little bit helps, especially when you have 12+ hours to catch up on!


Wash your hands

Maybe we’re slight germaphobes but think about everything you’ve touched throughout the day. Now think about how many people have touched the exact same things before you did. Do you still want to eat your sandwich without washing your hands first? Didn’t think so. If washing your hands isn’t an option, we suggest carrying around a small bottle of hand sanitizer.

Don’t touch your face

Again, think about how much stuff you touch and how many other people have touched it too. Just try not to touch your face in order to avoid spreading those germs.

Make sure the water is safe to drink or drink bottled water only

There is absolutely nothing worse than getting horridly sick from bad drinking water. Trust us, it’s happened before. Double, triple check before you go anywhere to see if the water is safe to drink. If you aren’t sure, be sure to drink bottled water or to treat your water with a water filtration system (like the SteriPen).

As a side note, if the water isn’t safe to drink we wouldn’t even suggest using to brush your teeth as even this small amount can cause you to get sick in such an unpleasant way.

Take the stairs

If physical activity really isn’t your thing, taking the stairs is a great way to get some exercise in without even knowing it! 

Go for a walk/run or rent a bike

Another great way to get some exercise in is to go for a bike ride, a run or a walk. In our opinion, these are the best ways to see a new city anyways so why not stay in shape and burn a few calories while you’re at it. We all know we could use the exercise after all those bottles of wine…

Workout videos

Travelling can be hard on your workout routine. You never know when or where you’ll have the time for a workout. We’ve found that completing a short 30 minute workout video in our hotel room or in a local park at least 3 times per week is a great way to stay fit when on the road. Not only are they free, but they also usually don’t require any equipment. We suggest checking out this awesome YouTube channel or downloading the Nike Training Club App on your phone.


Immunization follow-up

As you did before your trip, make sure to follow-up with your doctor for any other vaccine dosages you may need. For example, the Hepatitis A vaccines requires 1 dose before your trip and another after your trip. It’s also a good idea to see your doctor if you were ill at any point during your trip or developed any symptoms.

Get plenty of rest

Travelling is hard on your body! Make sure to allow at least 1-2 days of rest before going back to work in order to allow your body to readjust to your local time zone. And drink plenty of water! Those airplane rides really dehydrate the skin.

What do you do to stay healthy when travelling?

Share your tips in the comment section below!

Disclaimer: There are some affiliate links on this page, which means when you click we might get a small percentage of the purchase, at no extra cost to you! This allows us to keep travelling and giving you great travel tips.

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How to stay healthy while travelling

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Hi, we're Jordon and Katherine, founders of travel and lifestyle blog World Abound. We're a working couple who hope to be able to say one day that we've travelled the world together, even while still working our 9-5 jobs.

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