Ultimate Travel Guide for Health and Safety

Traveling can be a rewarding experience, allowing people to broaden their horizons, meet new people, and explore new places. However, travel can bring safety and health-related responsibilities. Whether domestic or international, travelers can limit dangers and risks by taking some necessary precautions during the journey. 

Ultimate Travel Guide for Health and Safety

How to Stay Healthy While Traveling

9 tips to help you stay healthy and safe during your vacation.

Acclimate With Your Destination and Customs

Whether traveling for work or pleasure, travelers must take the time to adjust to their new location. Research to familiarize yourself with the customs, food, and language can lead to a better understanding and appreciation of the culture. 

As a precautionary measure, being conscious of any health and safety advice specific to your destination can ensure you make the most out of your travels. 

Beat jet lag

Jet lag can derail your best intentions of staying healthy while you’re traveling and interfere with your ability to enjoy yourself. To avoid jet lag you can eat meals and go to bed according to the time at your destination. Drink some chamomile tea or other wellness tea to help you relax and sleep on your flight. Do this for the first few evenings once you reach your destination.

Your body naturally makes melatonin to trigger sleepiness, but it is also available as a supplement. You can try using melatonin to help adjust to the new time zone.

Stay Hydrated 

Drinking plenty of water throughout your visit can help ensure a safe and enjoyable trip. Avoid dehydration-causing substances and eat foods that are high in water content. Alongside simply drinking enough, travelers prone to dehydration can enjoy mobile Myers IV therapy, which can be found in many cities worldwide without compromising health, privacy, or security.  

Take It Easy With Your Itinerary 

With so many enticing sightseeing opportunities awaiting your destination, it can be easy to lose the plot scheduling something for every hour and moment in between; remember that overscheduling can diminish the experience. Planning adequate rest days or downtime between attractions throughout a journey is essential to avoid burnout and maintain health. 

Even under time constraints, taking rest days helps maintain energy levels, improving the overall quality of the trip. It can also provide travelers extra flexibility if plans change or unexpected attractions emerge. Allow yourself enough recuperation time and plan some rest days throughout your travels. 

Walk, Do Yoga, Stay Active

Exercise is always good for your body, whether you’re at home or traveling. If you can’t fit in time at a gym when you are traveling and away from home, find other ways to move your body like walking everywhere you can and taking the stairs instead of the elevator.

You can even do some pushups, jumping jacks, or yoga in your room. Try to start your morning with these easy-to-do yoga postures. Stay active!

Yoga when traveling

Never skip Breakfast

Breakfast is the most important meal of the day. Don’t skip breakfast especially when you’re traveling. Instead of starting your day on empty, or just with coffee, fuel up with a healthy meal, like eggs, fruit, cereal, yogurt, or oatmeal, before heading out to explore.

Enjoy The Local Cuisine, But Keep a Few Things in Mind

When traveling, it is tempting to try the local cuisine and overeat, especially if the food items are unavailable in their country. Eating different types of food from various regions is a great way to enrich your cultural experience. That said, aim to limit processed and high-fat foods and keep an eye on portion sizes. 

It can be tempting to indulge in large portions when trying new foods, but being mindful of moderation and variety can avoid overeating. By eating a balanced diet, travelers will feel their best and be able to enjoy their travel experiences fully. 

Protect your skin

You don’t want to get a sunburn putting on your trip. Pack a hat and an umbrella and use sunscreen with an SPF of 30+ or higher to protect your skin from the sun’s UVA and UVB rays. While the sunburn will go away, the increased risk of skin cancer remains, so take this Health and Safety travel tip seriously.

Check your vaccinations

Make sure to get your COVID-19 vaccine and booster shots. Keep records of them handy when traveling. If traveling to areas that pose a risk of tropical diseases, be sure to visit a travel medicine expert well in advance of your trip and receive the appropriate vaccinations.


Traveling can easily disrupt your everyday routine, leading to unhealthy habits and a temptation to overindulge in delicious but unhealthy foods. With a few practical measures in place before you fly, travel can be an opportunity to promote a healthier lifestyle while enjoying the journey with peace of mind. 


Note: This post may contain affiliate links, partnership or sponsored content. If you purchase an item via one of these links, we may receive a small commission at no extra charge to you. But as always images and opinions are our own. For more information on our affiliates and privacy policy at Outside Suburbia see here.


Leave a Reply

Your email address will not be published. Required fields are marked *