Traveling, whether for leisure or business, can be an exhilarating experience. However, maintaining your health while on the go can be challenging. Here are some practical tips to help you stay healthy while traveling, backed by relevant statistics to emphasize their importance.
1. Drink plenty of water
Advice: During your travels, drink plenty of water. When traveling, dehydration happens often, especially on flights when the humidity is much lower than on the ground.
Statistics: The Aerospace Medical Association states that an airplane’s cabin can have a relative humidity of 20%, which is far lower than the 30-65% range that is considered appropriate for home air conditioning. Fatigue, headaches, and dehydration might result from very low humidity. It is advised to consume at least 8 ounces of water per hour when flying in order to fight this.
2. Consume a Balanced Diet.
Advice: Choose wholesome meals rather than overindulging in junk food and harmful snacks. You may prevent stomach problems and keep your energy levels stable with a balanced diet.
Statistics: According to a study that was published in the journal Public Health Nutrition, travelers frequently eat more junk food and drink more sugar-filled drinks, which increases their calorie intake by 33%. Overindulgence in this food can lead to weight gain and other health issues. Rather, prioritize meals that are high in nutritious grains, lean meats, and fruits and vegetables.
3. Exercise Frequently
Advice: Make physical exercise a part of your trip schedule. This may be as easy as going for a stroll, working out briefly in your room, or visiting the hotel’s gym.
Statistics: Throughout the week, at least 150 minutes of moderate-intensity aerobic physical exercise are advised by the World Health Organization (WHO). According to an American Council on Exercise report, 56% of travelers gain weight as a result of not getting enough exercise when away from home. Regular physical activity can help buck this tendency and enhance wellbeing in general.
4. Get Enough Sleep
Advice: Set sleep as a top priority to guarantee adequate rest. Your immune system will be weakened and your vulnerability to sickness will grow if you sleep less.
Statistics: According to the Centers for Disease Control and Prevention (CDC), 35% of individuals do not sleep the full seven hours per night as advised. Furthermore, the National Sleep Foundation discovered that disturbed sleep patterns affect 70% of travelers. Try to have a regular sleep pattern, abstain from coffee and large meals just before bed, and make your sleeping space pleasant to enhance the quality of your sleep.
5. Maintain Proper Hygiene
Advice: To lower the risk of infection, wash your hands often, use hand sanitizer, and refrain from touching your face.
Statistics: The CDC states that regular hand washing can cut the prevalence of respiratory diseases, such as colds, in the general public by 16–21%. According to a Global Business Travel Association poll, 60% of travelers worry about being ill while on the road, underscoring the need of maintaining proper hygiene. One of the best strategies to stop the transmission of illnesses and germs is to practice good hand hygiene.
6. Keep Moving During Extended Travels
Advice: Take frequent pauses on lengthy flights or car rides to stretch and move about. This lowers the danger of blood clots and enhances circulation.
Statistics: According to the CDC, extended periods of immobility, such those seen on lengthy flights, raise the risk of deep vein thrombosis (DVT). To reduce this danger, they advise shifting about every two to three hours. DVT occurs in about 1 in 4,600 trips, according to a research published in The Lancet, underscoring the need of maintaining an active lifestyle when traveling.
7. Handle Stress
Advice: Discover techniques to de-stress and cope with the tension that comes with traveling. This might entail practicing deep breathing techniques, meditation, or music listening.
Statistics: According to the American Institute of Stress, 77% of people suffer from medical symptoms brought on by stress, with travel-related stress being a major contributing factor. According to a research in Psychosomatic Medicine, practicing mindfulness meditation can cut stress in half, anywhere from 22 to 38%. Using stress-reduction strategies can improve both your general health and vacation experience.
8. Keep Yourself Out of the Sun
Advice: To protect your skin from damaging UV radiation, especially if you’re going to a sunny region, use sunscreen, wear protective clothes, and find shade.
Statistics: Five sunburns or more increase your chance of developing melanoma, and the Skin Cancer Foundation estimates that by the time an American is 70 years old, one in five will have skin cancer. A sunscreen with an SPF of 30 or higher cuts the risk of cancer and skin damage in half. This is essential for preserving the health of your skin when traveling.
9. Get a Travel Health Kit ready.
Advice: Bring a travel health kit with you that has first aid materials, prescriptions, hand sanitizer, and other necessities for taking care of minor ailments.
Statistics: All travelers, especially those with previous medical issues, are advised by the CDC to include a travel health kit. Twenty to seventy percent of tourists encounter health issues when traveling, ranging from mild illnesses to major disorders, according to a research published in the Journal of Travel Medicine. Keeping a well-stocked health kit on hand can make managing these problems easier.
10. Be Aware of Food and Water Safety
Advice: Steer clear of raw foods, unpasteurized dairy products, and tap water while visiting areas where food and water safety are issues. Limit your intake to fully cooked meals and bottled or purified water.
Statistics: According to CDC estimates, foodborne infections cause 1 in 6 Americans (48 million people) to become ill, 128,000 to be hospitalized, and 3,000 to die annually. Between 30 and 70 percent of tourists get traveler’s diarrhea, depending on the season, destination, and length of trip. A healthy diet and moderate water intake can greatly lower the chance of getting sick.
While traveling may be a rewarding experience, it’s important to put your health and wellbeing first. You can travel and enjoy your vacation while staying healthy by drinking plenty of water, eating a balanced diet, exercising frequently, getting enough sleep, maintaining good hygiene, managing stress, avoiding sun exposure, keeping up to date on vaccinations, exercising moderation, limiting alcohol consumption, and packing a travel health kit. Recall that a happy traveler is one who is in good health!