You’ve been planning your holiday for so long, so of course you’re determined to stay healthy while on the road. But, let’s face it. One of the most annoying things that could happen to you when travelling is getting sick.

So we’ve made a list of tips for staying healthy while travelling to get you ready for your adventure.

Let’s suit up your immune system and start exploring!

1. Dose up on vitamin supplements (and eat your fruit + veg!)

fruit and vegetable stall morocco

Vitamin supplements like Emergen-C or Airborne are your friends. They’re jam-packed with everything to support your immune system and keep you healthy.

Grab a glass of water, plop in some vitamins and you’re good to go.

Our top tip? Take these before and after a flight. Because let’s be honest, being in an enclosed space with coughing and sneezing strangers is your immune system’s worst nightmare!

Eating lots of fruit and vegetables on your travels is also a must to get in those essential vitamins and minerals. You can thank us later!

2. Keep antibacterial wipes or hand sanitiser in your bag

san francisco tram girl

Stock up on antibacterial wipes and hand sanitiser before your trip. Super lightweight, you won’t even notice them in your day pack.

We don’t mean to sound like germaphobes, but do you know how many germs are crawling on that plane tray table or on the subway railings? 😳

It takes two seconds to wipe your hands down. But it could save you days of being sick 💪

3. Stay hydrated

Drinking water is a must when travelling. It helps your cells carry out their everyday functions, keeps you going throughout the day and also helps fight off headaches, upset stomach and jet lag.

Take a second to gulp some water (and maybe have a square of chocolate) to keep you on form for all of your exploring!

4. Pace yourself

amsterdam canal view

It’s easy to get caught up in the adventures of a beautiful destination. And you’ll probably be moving faster than you’re used to. Your body will work hard to keep up! 

Don’t forget to pace yourself, slow down and take it all in. 

Try making a rough plan at the beginning of each day with what you’d like to see/do. If it seems like too much, maybe save some activities for the next day.

After all, you wanna save enough energy for a night out, right? Thought so.

5. Pack a first aid kit

route 66 sign girl bag

Packing a good first aid kit is key. And it’s best to make it yourself before heading out on your travels. While you can definitely find a pharmacy abroad, it’s easier to get sorted at home where you’re familiar with certain brands of medicine.

It doesn’t have to be anything fancy. Just the essentials to cover you.

Grab a ziplock bag and throw in anti-itch cream, antibiotic/antiseptic cream, medicine for allergic reactions, cold and flu relief, cough drops, stomach ache medicine, pain/fever reducers, band aids, and any prescription medicine you need.

Keep your first aid kit with you in your daypack. You’ll thank yourself later when you get a blister from all of that adventuring!

6. Walk everywhere

istanbul markets turkey girl

We get it — it can be hard to find the time or the motivation to exercise when you’re on holiday. A good way to make sure you’re staying active is to walk everywhere.

Throw on your most comfortable shoes, get out there and explore by foot.

Not only is it a great way to get your steps in, it’s also the perfect opportunity to discover hidden gems in a new destination. Go get it!

7. Sleep is your friend

bed sleep

Simply put, we need sleep to help us function. Sleep deprivation makes your immune system more susceptible to illness and it can also affect how fast you recover if you do get sick.

We know you want to stay out and party all night, but try to get in 7-8 hours of sleep when you can.

Be ready to take on that hostel life with these essentials: a sleeping mask, earbuds and some melatonin (if the jet lag’s got you).

Did we miss out on any of your fave travel tips? Tell us in the comments below.

Ready to hit the road? Come and check out trips across the globe with Topdeck.

Marina is a freelance writer with a one-way ticket around the world. If she’s bumped to business class, you’ll never hear the end of it. Let’s talk travel!