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Travel health with globe, stethoscope, passport, and model airplane

Six Tips for Staying Healthy While Traveling

The past few years have shown us the importance of staying well while on the go. By following these six travel health tips for staying healthy while traveling, you’ll hopefully come home from your trip with memories and souvenirs rather than aches, fatigue, or a runny nose.

Disclosure: This guest post from Drip Hydration on how to stay healthy while traveling contains some affiliate links. When you click on or make a purchase through one of these partner links, I may earn a commission.


Six Tips to Stay Healthy While Traveling

Travel can be one of the most rewarding experiences anyone can encounter. Cultural immersions through global cuisines, epic explorations, and enriching journeys can lead to memory-making moments that last a lifetime.

While embarking on a trip is exciting and fun, constantly being on the move unavoidably disrupts your routine and can affect your health and safety.

That is why we are sharing the following travel wellness tips. These six simple strategies can help you stay safe and avoid potential health issues while on the go.

RELATED: How to Prepare for Health Risks Before Travel in Peru

Pack Travel Health Kit Essentials

While you may not need a first-aid kit depending on your destination, having some medical essentials can help keep you safely on the move. Here’s a list of items that may benefit you during a trip:

Hand sanitizers or disinfecting wipes

Airports, as well as train and bus stations, are massive public spaces with significant exposure to germs and bacteria. Therefore, you should disinfect your hands frequently while traveling.

Recommended Items:

  • Scented Pocket-size Hand Sanitizers
  • Travel-size Hand Sanitizer with Purse/Bag/Zipper Loop
  • Hand Sanitizer Wipes
  • For disinfecting surfaces: Clorox Disinfecting Wipes To Go Pack

Painkillers and allergy medications

Headaches are common after long flights due to dry air in the cabin and altitude changes, so having these medications with you is essential.

Recommended Items:

  • Travel-size Aleve Naproxen Sodium Pain Reliever & Fever Reducer (NSAID)
  • Travel-size Advil Ibuprofen Pain Reliever & Fever Reducer (NSAID)
  • Travel-size Tylenol Extra Strength Acetaminophen Pain Reliever & Fever Reducer
  • Benadryl Allergy Go Packs

Bandages and ointments

Depending on your travel type and destination, you might need other first-aid items, such as bandages or first-aid skin irritant ointments or creams.

Recommended Items:

  • Mini First-Aid Travel Kit
  • Johnson & Johnson Portable First Aid Kit 
  • Neosporin Anitbiotic Ointment
  • Band-Aid Brand Flexible Fabric Adhesive Bandages, 8 count
Overhead view of woman packing health essentials for travel into a suitcase
Packing health essentials for travel is an important step when preparing for a trip. (© Alliance/AdobeStock)

Schedule a Mobile Myers Cocktail IV

Mobile IV services are convenient because they allow intravenous drips on the go. You can choose from various treatments, ranging from those designed to resolve stomach flu or hangover issues to those focused on hydration.

A Myers Cocktail is the best choice when traveling because it can help manage the uncomfortable symptoms of jet lag.

IV treatments also promote healthy digestion, immune support, and better sleep. These benefits come from combining B-complex vitamins, vitamin C, and magnesium in the IV.

You can schedule a Myers Cocktail in New Jersey to receive this intravenous treatment in your hotel room or any other convenient location.

Drink Water to Stay Hydrated

Dehydration can result in headaches, dizziness, and other symptoms that make you feel unwell. Staying hydrated while on the go can be challenging, so preparation is essential. 

Get a refillable water bottle to help you stay cool and hydrated, and consider adding electrolyte-rich drinks to your routine. These mixes include sodium, potassium, and magnesium, but do not contain the classic sweeteners found in sodas.

Don’t forget to take a sip or two of water every few minutes, as that is the optimal way to stay hydrated.

Eat Foods to Keep You Moving

Eating healthy on road trips will keep you energized and prepared to tackle the following items on your itinerary. So, remember to bring along plenty of healthy snacks!

Fresh fruits like apples or bananas, vegetables with hummus, and nuts and seeds can give you a healthy nutritional boost that won’t slow you down.

RELATED: 18 Rare and Exotic Fruits Around the World

Couple walks hand-in-hand along path with New York City skyline in the background
Walking to see the sights is an excellent way to stay healthy while traveling. (© Monkey Business/AdobeStock)

Get Those Steps in! 

Physical activity has a positive impact on your health, so aim to reach your daily step goal by walking whenever possible.

Strolling around a new city is an excellent way to explore and get a feel for the environment, while also spotting other locations you may have missed during your trip planning. 

Tip: In talking with exercise star, Paul Eugene, the senior fitness trainer recommends finding parks or nature trails near your hotel, where you can go for walks during your trip.

RELATED: How to Lose Weight While Traveling

Prioritize Rest

Traveling can quickly drain your energy, so focusing on high-quality rest is imperative.

A blanket, eye mask, travel pillow, and earplugs can ensure the quiet and comfort needed to rest or sleep well if you are on a long-haul flight.

If you plan to spend more days in the same destination, it’s usually worth paying more for quality accommodation. Pay special attention to the bed, as that is the main element of comfort that can help recharge your batteries well.

Also, check what recent travelers have said about the hotel’s noise level in their reviews on sites such as TripAdvisor.

Staying Well on the Go

In conclusion, keeping up with your healthy habits while traveling is essential. Remember to try and stick to or mimic your daily routine as much as possible by drinking water to stay hydrated, eating healthy snacks, getting your steps in, and getting sufficient and quality sleep.

Additionally, for your wellness while traveling, you should pack medical essentials to prevent and be prepared for health ailments you may experience. This includes packing hand sanitizer, painkillers, and bandages.

Lastly, consider scheduling a mobile IV vitamin therapy that can be administered to you in the comfort of your hotel room or vacation rental.

A bit of effort can take you a long way! These simple strategies will help you stay healthy on vacation as you create memories that will stay with you forever. 

Get More Travel Tips Now!

  • Five Tips for Digestive Health on the Road
  • hundred Review: How hundred’s Personalized Vitamin Subscription Works for My Travel Lifestyle
  • Five Hygiene Essentials for Women Traveling in Peru
  • Five Tips to Successfully Navigate Travel with Friends
  • How to Make a Travel Video: 10 Tips for Beginners to Create Compelling Travel Videos
  • Why Good Financial Wellness is Important While Traveling

Save this post to your travel health or travel tips board on Pinterest to refer back to it later!

6 tips to stay healthy while traveling with image of a globe with a stethoscope, passport, and model airplane and a woman packing health essentials for travel into a suitcase


Disclaimer: The information in this post is intended for informational purposes only. You should not rely on this information as a substitute for professional medical advice. You should speak with your doctor if you have any questions or concerns about your health.

Photo credit: The lead image of this post (© raquel/AdobeStock)

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Written by:
Erin Klema
Published on:
May 22, 2023
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Categories: Travel HealthTags: Health Tips

About Erin Klema

Erin Klema is the founder and editor of The Epicurean Traveler, combining her journalism background with her passion for culinary travel. When she isn't exploring the world through unique, local culinary experiences, she enjoys cooking with her husband, planning her next trip, and reading or watching a good rom com.

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