Planning a getaway? There’s nothing more frustrating than falling ill just when you’re ready to enjoy yourself. Whether you’re flying off to the beach or heading on a once-in-a-lifetime adventure, healthy travelling starts before you even pack your suitcase.
Keeping well on the road isn’t just about avoiding the obvious bugs. It’s about giving your body what it needs to keep going strong. From eating right and staying hydrated to handling jet lag and knowing what to do in an emergency, we’ve got you covered.
Here’s your ultimate guide to healthy travelling – simple steps you can take to stay on top form no matter where in the world you are.
Before You Go: Healthy Travelling Starts with Smart Planning
Prevention really is better than cure. Before you jet off, take time to prepare. These simple habits can make a huge difference:
- Check travel vaccinations. Depending on where you're going, you might need jabs for diseases like hepatitis A, yellow fever, or typhoid. Your GP or a travel clinic can advise you.
- Pack a basic first aid kit. Include plasters, painkillers, antihistamines, diarrhoea tablets, rehydration sachets, and any personal medication you may need.
- Know your destination. Look up the local healthcare system, emergency numbers, and any travel health alerts.
Healthy travelling starts with informed decisions. Being prepared helps you travel with confidence.
Flying Fit: Staying Well on Planes
Air travel can take a toll on your body. Cabin pressure, dry air, and cramped seats are all part of the experience – but you can fight back.
- Stay hydrated. Drink plenty of water before and during the flight. Avoid alcohol and caffeine as they dehydrate you.
- Move regularly. Get up every hour or so to stretch your legs. It helps circulation and reduces the risk of deep vein thrombosis (DVT).
- Moisturise and use nasal spray. Cabin air is dry. A simple moisturiser and nasal mist can stop your skin and sinuses from drying out.
Jet lag? Try adjusting your sleep schedule a few days before you fly. A good sleep routine is vital for healthy travelling.
Eating Right Abroad
Tasting local cuisine is one of the joys of travel. But unfamiliar food can also upset your stomach.
- Wash hands often. Soap and water or hand sanitiser will help prevent bugs.
- Eat food that’s freshly cooked. Avoid raw seafood or anything that looks like it's been sitting around.
- Be cautious with tap water. In some countries, it's safer to stick to bottled water, even for brushing teeth.
Want to sample street food? Go where the locals eat. Busy stalls often mean fresh turnover and fewer chances of food borne illness.
Staying Active: Healthy Travelling Is Not About Sitting Still
Relaxing is part of the plan, but staying active helps you feel great while you’re away.
- Walk whenever possible. Exploring on foot is a brilliant way to see more and stay fit.
- Pack resistance bands. They take up hardly any space and are perfect for a quick workout in your room.
- Try something new. Surfing in Bali, yoga in Thailand, hiking in Costa Rica – activity can be part of the adventure.
Exercise helps with sleep, digestion, and mental health. It keeps you balanced and energised while travelling.
Sleep Well Wherever You Are
Sleep is a pillar of health. Travel can throw your schedule off, but a few tweaks help you rest better:
- Stick to a routine. Go to bed and wake up at the same times where possible.
- Use earplugs and eye masks. Light and noise can affect your ability to sleep in new environments.
- Avoid screens before bed. Instead, read a book or listen to calming music.
If you struggle with jet lag, natural melatonin supplements may help. Ask your pharmacist or GP before use.
Protecting Your Mental Health While Travelling
Travel can bring joy and excitement. But it can also be stressful, especially in unfamiliar places. Taking care of your mental wellbeing is a big part of healthy travelling.
- Build in rest days. Don’t try to do too much too fast.
- Keep in touch with home. A quick call or message can do wonders if you feel homesick.
- Limit screen time. Stay present. Take in your surroundings.
Feeling anxious? Try grounding techniques, slow breathing, or a short walk. A calm mind makes for a better holiday.
Travel Insurance and Medical Access
If you become unwell abroad, access to care matters. That’s why travel insurance is non-negotiable. It covers everything from minor illnesses to medical evacuation.
Know where to go in an emergency:
- Ask your hotel for details of the nearest doctor or clinic
- Carry your insurance documents and know how to contact your provider
- Keep a note of any allergies or health conditions in the local language if necessary
It’s not just about having insurance. It’s about knowing how to use it when you need it most.
Jamie Wake Travel: Here for Your Health and Peace of Mind
When you book with Jamie Wake Travel, you get more than a holiday. You get peace of mind built in.
- We are a member of Protected Trust Services, which means your money is held in trust until you travel.
- We hold an ATOL licence, offering you financial protection if your travel company fails.
- All tailor-made holidays include Supplier Failure Insurance and Scheduled Airline Failure Insurance, so you’re covered from every angle.
With us, you're not just protected financially. You're supported every step of the way, especially if things don’t go to plan.
Choosing the Right Accommodation for Healthy Travelling
Where you stay affects how you feel. Choose accommodation that supports your wellbeing.
- Look for fitness facilities like a gym or pool
- Prioritise good hygiene reviews from recent guests
- Opt for properties with natural light and quiet surroundings
We have a wide range of options available to suit all health-conscious travellers. Just ask us about our
current offers.
Destinations That Support Healthy Travelling
Some places are made for wellness. If you want your holiday to support your health, consider destinations known for clean air, outdoor activities, and fresh food:
- Costa Rica: Lush landscapes,
yoga retreats, and tropical fruits
- Japan: Low-stress cities, natural hot springs, and walking culture
- New Zealand: Wide open spaces, adventure sports, and clean living
- Portugal: Mediterranean diet, warm climate, and beach walks
We have holiday offers to these destinations and more. Just ask us for recommendations.
When Illness Strikes: What to Do if You Get Sick While Travelling
Even with the best plans, illness can happen. If you do get sick:
- Stay hydrated and rest
- Use your travel insurance to access care
- Keep records of treatment and receipts for claims
- Let someone know how you’re feeling
Most illnesses pass quickly, but it’s smart to check in with a doctor if you’re worried.
Hygiene Habits That Help
Simple hygiene habits go a long way when it comes to healthy travelling:
- Carry hand sanitiser and use it often
- Wipe down tray tables and hotel remotes
- Avoid touching your face with unwashed hands
These are easy steps but they make a real difference.
Keep Your Immune System Strong
Give your immune system a helping hand while travelling:
- Eat a balanced diet with plenty of fruits and vegetables
- Stay active even if it’s just walking
- Sleep well and manage stress
You might also consider a multivitamin, especially if your diet might change on the road.
