Staying Healthy on the Road
Your Go-To Guide for Hygiene and Safety
Please hit the 🧡 button and leave a comment if you enjoy this article to help others find it. Thank you!
Travel is exciting, but let’s be honest – staying healthy while on the move can sometimes feel like a challenge. As well as staying healthy after the trip.
Long flights and crowded tourist spots expose us to unfamiliar environments, and maintaining hygiene and safety isn’t always straightforward.
Sometimes you try everything, but still catch something strange on that final flight (that’s me), but still, we need to try our best, so here’s a short guide to keeping yourself in top shape while traveling.
I’m sure the list will seem too extreme to some, especially those who believe we need to be exposed to as many germs as possible, but I guess no one needs E. Coli in their mouths, bladders etc. Just use what you think is useful and carry on!
1) Pack a hygiene travel kit
I’m a firm believer that hygiene starts with preparation. I keep a small travel hygiene kit tucked in my bag at all times – even when I’m not traveling.
Here’s what I always include in my travel kit:
Hand sanitizer: Absolute essential. Go for one that isn’t too drying.
Tissues: From wiping hands to impromptu napkins, tissues are lifesavers.
Reusable water bottle: I use one with a charcoal filter, so I rarely worry about tap water quality.
Disinfecting wipes: I usually skip these, but many friends swear by them for airplane trays, doorknobs, and public seating. I improvise by using sanitizer and tissues.
Face masks: Still relevant, especially in crowded spaces or flights. Some destinations even require them.
2) Hydrate
Dehydration is sneaky and can hit harder during travel. Between less access to bathrooms and long-haul flights, I used to avoid drinking too much – but that always backfired with fatigue and headaches (low blood pressure).
My hydration plan:
carry a refillable water bottle – many airports and cities now have refill stations
limit alcohol and caffeine and opt for caffeine-free teas
eat water-rich foods like cucumbers or oranges
set hydration reminders on your phone
carry small electrolyte powder packs or tablets to add to your water
drink before you feel thirsty because thirst is often a sign of dehydration.
If plain water isn’t your thing, infuse water with fruit slices to make it more enjoyable. Also, if you’re flying, drink water before boarding and avoid salty snacks that dehydrate you faster.
3) Prioritize hand washing (seriously)
It’s easy to forget about hand washing when you’re sightseeing or on public transport. But those railings, escalators, and touchscreens are germ magnets.
Simple Rules:
Wash hands frequently, especially before meals, after using public restrooms, and after touching high-traffic surfaces.
Use hand sanitizer when handwashing isn’t an option, but washing with soap and water is always best.
Be mindful of airport security bins, they are some of the germiest places. Also, avoid placing personal items like phones directly in the bins.
In public transport, try to avoid holding onto railings with bare hands if possible. The same rule should apply to elevator buttons and escalator rails.
If you carry disinfecting wipes, wipe down airplane tray tables, armrests, seatbelt buckles and hotel room surfaces (remotes) upon arrival.
Avoid face-touching because it can easily transfer germs. Stay conscious of this, especially after handling money or touching public touchscreens.
After washing hands in public restrooms, try using a paper towel or open doors smartly using your elbow or back.
4) Healthy eating on the road
I love indulging while traveling (hello, pastries in Paris), but balance is key. A mix of fresh, local food and indulgence keeps me energized without the post-meal crash.
My food rules:
Choose fresh, local produce when possible. Visit farmers' markets in search of healthy snacks.
When fresh fruit isn’t available, smoothies and juices are a great way to get nutrients quickly, just try to look for stands or cafes that make them fresh without added sugars.
Don’t skip breakfast because breakfast helps regulate energy throughout the day.
Pack snacks like nuts, granola bars, and fruit to avoid hunger during long travel days.
Prioritize protein and eat foods like boiled eggs, Greek yogurt, or protein bars to keep you full longer and prevent energy crashes.
Stay hydrated with fruits and veggies because they also provide essential vitamins.
Instead of relying solely on restaurants, visit local supermarkets to stock up on fresh salads, pre-cut fruits, and other healthier options.
5) Get enough sleep
In my case, sleep often gets neglected during travel, but lack of rest can lower immunity and make you more vulnerable to illness.
My sleep essentials:
Stick to a routine and try to get at least 6-8 hours of sleep.
Use eye masks and earplugs to block out noise and light.
Adjust to new time zones gradually by syncing your sleep schedule before you arrive at your destination.
Limit screen time before bed because the blue light from phones and tablets can disrupt sleep patterns. Try reading, meditating, or listening to calming music instead.
Choose accommodations wisely, and if possible, select hotels in quieter neighborhoods.
Avoid coffee or caffeinated drinks late in the day and choose herbal teas like chamomile or peppermint in the evening.
6) Boost immunity before you go
I’m a firm believer in prepping my body for travel well in advance. And I’m a sucker for supplements, and about a week before any trip, I make sure to boost my immune system with:
vitamin C and zinc supplements
probiotics to support gut health
plenty of rest leading up to the trip
gentle exercise like light workouts or long walks.
It might sound simple, but the healthier you are before leaving, the better your body will handle the challenges of travel. I continue boosting my immunity during the trip and after I return home.
7) Be mindful of local water and food
This one’s big if you’re visiting destinations where tap water may not be safe to drink. Especially so if you are sensitive to tap water abroad.
How I avoid trouble:
Stick to bottled or filtered water and avoid ice in drinks unless you know it’s from filtered water.
Eat at busy places because high turnover usually means fresher food.
Avoid undercooked street food if you’re unsure about hygiene standards.
Stick to fruits you can peel (like bananas or oranges) and avoid raw salads if the water source is questionable.
Pack activated charcoal pills and/or probiotics to help absorb toxins and settle an upset stomach.
Wash your hands or use hand sanitizer before meals, especially after handling menus, money, or public surfaces.
Be cautious with dairy because unpasteurized dairy can sometimes lead to stomach issues. Stick to products labeled as pasteurized if you’re not sure.
8) Stretch and Move
Long flights or road trips can leave you feeling stiff and sluggish. Movement helps – even small stretches count.
How I stay active:
Stretch every few hours, walk the plane aisle or take a quick break at rest stops.
Use apps that provide guided stretches or simple hotel room workouts.
Explore by walking and skip taxis when you can. Walking lets you see more and keeps you active.
Movement not only keeps your body happy but can also reduce the risk of blood clots during long-haul flights.
9) Always carry your medication
Even with the best planning, things can go wrong. Of course there are pharmacies in the countries you visit, but not all of them have your medication or the same health care policies.
For example, for pain, I use ibuprofen which you can buy freely in Croatia, but in many European countries you can’t buy it without a prescription. Also, I need saline to irrigate my sinuses, but it’s impossible to buy in some countries.
Also, don’t expect the same reaction to a different kind of medicine for your allergies or a cold.
Always have a small first aid kit and basic medications with you, like pain relievers, antihistamines, and cold meds – just in case.
Always buy travel insurance that covers health emergencies, it’s worth the peace of mind.
Locate nearby clinics or pharmacies in advance, especially when visiting remote areas.
10) Mental Health and Stress Management
Travel can be stressful. From missed flights to new environments, mental health matters just as much as physical health.
How I manage stress:
take breaks, whether it’s a quiet café stop or a peaceful walk in the park
avoid overplanning and give yourself flexibility in your itinerary
stay connected with family or friends, for grounding
bring comfort items like a journal, book, or playlist for emotional comfort.
Travel is supposed to be enjoyable, not exhausting, and try not to return home with burnout.
Thank you for reading!
Please hit the 🧡 button and leave a comment if you enjoy this article to help others find it. Thank you!
This publication will stay free forever, but if you feel I deserve a cup of matcha 🍵 here and there, then please buy me some - the next drink’s on me! ☕
MORE PRACTICAL TRAVEL TIPS:
Plus, my “2025 Calendar: 12 Countries in 12 Months” is a gift for my free subscribers, so go and get your inspiration:
This is THE essential list. I agree about not skipping breakfast, getting plenty of protein, and not touching your face (hard to avoid but necessary!).
So many great tips! I always pack a personal hygiene case, along with my essential oils, a couple crystals, my dragon's blood, salt and coconut oil for oil pulling and salt swishing in the morning, and my immune booster supplements too! (Yes I'm aware I'm a bit OTT!)