Staying healthy to enjoy your time while overseas might seem difficult because you’re away from all your routines at home. You’re constantly on the road, always on-and-off planes, changing climates which makes it difficult to care for yourself properly. 

Traveling from one place to another without any kind of commitment holding you back is why a lot of people love this experience. It’s always exciting and full of surprises. But when it comes to our health, that’s when things get a little bit tricky. Read on for our advice on staying healthy while abroad, whether for vacation or work. 

When in transit

Don’t just leave your home on an empty stomach if you have an early morning flight to catch. Take your time to prepare your overnight oats, whole-rains, or whatever easy-to-carry snacks you might enjoy the night before so you don’t have to rush in the morning and make unhealthy choices at the airport. 

It’s also a good idea to bring a reusable (TSA approved) water bottle, so you’re not limited to 500ml water servings onboard (though bottled water is safer, and avoid airplane water). Wet wipes also should not miss from the pack since planes are notoriously dirty. You can use them later to clean the surfaces that your children will be touching. 

Stretch and Hydrate 

An important element of healthy travel is hydration. Yes, we’ve already mentioned you have to carry a bottle around, but let’s be honest, we forget to drink water even when we’re at home.

Not being sufficiently hydrated plus not having immediate access to reliably potent water when in transit will increase the risk of dehydrating yourself. Make drinking water while on the go a priority. 

Another must-do while in transit for a long time is to set a reminder to get up from your seat every two hours to stretch, prevent tight muscles, stimulate your circulation, and remember to drink more water.  

Be ready for cold climates 

If you’re planning to visit seriously cold climates, then you will have to be able to face a set of potential health issues. 

Be considerate of how different climates might affect your immune system. Pack the right layers to prevent frostbite and hypothermia. High-quality base layers are a must. For instance, if you travel to Finland, you will be advised to avoid water-based moisturizers before going outside because they can freeze and crack your skin. 

You will need a decent pair of socks, preferably wool socks, gloves, a hat, waterproof snow boots, and a warm WINTER jacket.  

Avoid uncooked foods 

One of the best things you can do to stay healthy while traveling is to watch what you eat. And eating uncooked food definitely tops the “Things to avoid list” if you have a sensitive digestive system. 

Hot temperatures kill the bacteria in food that cause digestive problems. Luke-warm or cool temperatures support the development of bacteria, so try to avoid uncooked veggies and fruits in public spaces as much as possible (buy your own). Look for foods that are steaming hot to make sure they are fresh and bacteria-free.

Choose your condiments and ingredients wisely 

If you plan to rent an Airbnb apartment – you’ll probably be cooking yourself. The advantage of cooking at home is that you control your salt, oil, and sugar. If you prefer to consume olive oil for health reasons, but you’re in a place where you can’t find it, opt for the next-healthiest type of cooking oil. 

If you decide to purchase condiments, look for products stored in a plastic bottle ( if possible). You can then take them with you if you travel to a new place by bus or train. 

Eat where locals are eating, and make sure it is busy 

In order to fully experience a country, you should always sample the local dishes. The locals can be quite helpful in finding trustworthy eateries that serve good healthy food. 

To find these hidden gems look to see where natives are dining or ask them to suggest a marketplace or restaurants. 

For example, a restaurant that is serving natives and is always full normally results in a higher turnover of food, which means well-cooked food. 

According to, dining where the locals often gather is one of the easiest ways to prevent food poisoning and the possibility of a personal injury lawsuit due to food intoxication. 

Be cautious of dairy 

While dairy products can be delicious and healthy, they can also increase the risk of getting food poisoning. One way to prevent food intoxication from dairy products is by being more careful when consuming them, especially in developing regions. 

Cooked, hot dishes are safe if you really need a bite of something cheesy while on the go, make sure it’s well-cooked. 

We all love ice cream, especially in the summertime, but the re-frozen products make even the toughest stomach or immune system very ill. Verify the product shape and the expiration date to see if it looks re-frozen.  

Do your research 

Before heading off to your next flight, check every health information available about the area you’re traveling to. You might need to avoid certain foods, or the only best food you will find is at the street food stalls, which means you will have to ask locals or other travelers for recommendations. 

When exploring a new area/city, make sure you identify nearby pharmacies and local health services – you never know when you might need them. There you have it, what to avoid and how to maintain your health while traveling.