How to Stay Healthy While Traveling (2025)

Amber Everywhere contains affiliate links and is a member of the Amazon Services LLC Associates Program. If you make a purchase using one of these Amazon links, I may receive a commission at no extra cost to you. Read my privacy policy for more information.

After you’ve put in all of the world to plan a wonderful trip, the last thing you want to do is spend it feeling terrible; here’s my guide to staying healthy while traveling. The key to wellness while traveling is, mostly, to keep up your self-care regimen and to watch out for common causes of foodborne illness.

If you want to feel your very best while traveling, take some time to consider the ways that you can support your wellness before you ever leave home. In the words of Taylor Alison Swift, “If you fail to plan you plan to fail.” Then, when you’re on your trip, take care of yourself and be mindful of the things you consume. Get plenty of exercise, sleep, and listen to your body when it tells you what it needs. 

A note: these tips are intended as guidelines for staying healthy during your trip, and should never be substituted for medical advice. Always consult your physician if you have any concerns about your health or if you need medical treatment. 

How to stay healthy while traveling 

I have been traveling domestically within the US and internationally for many years, and I’ve developed several strategies to stay healthy on my trips. The following post contains all of my best tips and trips to ensure that you start and end your trip feeling great. 

Plan and prepare yourself for your trip

Some of the best things you can do to stay healthy happen before you even set off for your trip. Doing your best to eat healthfully, exercise, and mentally prepare for a vacation will go a long way towards supporting you when you arrive. Do plenty of research so you know if you can drink the water, if you’ll need any vaccinations, or if there are precautions you should take that are standard for your destination. 

While it’s true that most things are figureoutable, it is preferable that you figure out the things that you can before you arrive in a new place. 

One major way to save yourself some stress is to plan your arrival, so you know exactly how you’ll get from the airport to your hotel, when you can check in, and where you can eat when you get there. It doesn’t take long to sort out these details, but it’s much easier to do when you have the luxury of fast internet and being well rested. 

You’ll also benefit from learning a few words in the local language in the days and weeks before you leave on your adventures. Language learning takes time, so give yourself as much of a head start as possible. If you have any dietary restrictions or allergies, it would be wise to ensure that you can communicate them to restaurants. 

Get your immunizations

Not every trip will require immunizations, but you’ll want to get immunized against all of the relevant diseases for your trip. Your doctor or a travel clinic can help you to determine which vaccines you might need, just call them and let them know your itinerary. 

If you’re on the fence about a particular vaccine, I recommend that you listen to the associated episode of This Podcast Will Kill You. It’s a wonderful show hosted by two disease epidemiologists and they’ll explain everything to you in almost excruciating detail. Hint: most of them are pretty nasty. 

Sleep

Travel will almost invariably cost you some hours of sleep. However, it can be all too easy to rely on coffee or adrenaline to carry you through your trip, which can leave you feeling tired and grumpy after even a day or two. Prioritize getting enough sleep so that you can enjoy your trip to the fullest and give your body a chance to rest. 

If you’re flying far enough to experience some jetlag, take it easy for the first few days of your trip so that you can get enough rest. 

Watch your alcohol intake

If you drink alcohol, be mindful of its impact on you during your trip. A night out with several drinks will usually lead to a poor night’s sleep, which can snowball over the course of several nights. If you’re feeling a little ragged on your trip, it might be a sign that you need to back off and opt for water instead.  

Be careful about the water you drink

Always check the water conditions for your destination before you go. Even some places in western Europe and the United States have water that is not safe to drink, so you’re better safe than sorry and it only take a few moments to look it up (just Google “is it safe to drink the tap water in _____” and look for official and reputable sources). I like to carry germicidal tablets on trips where the water is questionable or if I’ll be camping; these tablets kill many common viruses and bacteria if used correctly, but they won’t help if you have concerns about heavy metals in the water system. 

If you determine that the water is not safe to drink, take the extra step of figuring out if you can brush your teeth with it. In Quito, Ecuador, for example, the water is rumored to be unsafe for drinking, but perfectly fine for brushing your teeth. After a few days of mild stomach issues in Quito, I decided to switch to bottled water when brushing my teeth and my symptoms resolved. 

Eat plenty of healthy snacks

One of the best parts of traveling is the food, so be sure to try as many delicious local dishes as you can while you’re on your trip. One way that you can stay healthy, and keep your energy levels up, is to eat healthy snacks between meals. You can either bring your favorite snacks with you or pick some up after you arrive at a grocery store, farmer’s market, or even roadside stand, depending on where you are visiting. 

If you’re traveling somewhere with issues around food contamination or water potability, you can always stick to foods that need to be peeled. Bananas, oranges, grapefruits, and avocados, especially if paired with some nuts, are all great options. 

Eat your veggies

The best part of any trip is often trying the local foods and getting to eat like a local! Definitely do try everything that catches your eye while traveling, questionable foods notwithstanding, but also be sure to eat some vegetables and fresh foods. Some destinations will be easier than others in this regard, depending on the local cuisine and food customs. 

The point of intentionally eating vegetables while you’re traveling is to ensure that you’re getting the fiber and vitamins that you need to feel your best. Try to think of them as something you add into whatever you were going to eat anyway, as opposed to swapping them for something you’d really rather try. 

Unless you’re traveling in western Europe, the US, or Canada, I would skip leafy salads. If there’s any question about the safety of the veggies you’re about to eat, opt for a cooked version. 

Avoid spoiled and/or contaminated foods

I’ll start by stating the obvious: I don’t think anyone intentionally eats spoiled or contaminated food while they’re traveling! I have mostly avoided food-related illness while traveling, and I contribute this to my notoriously picky eating habits. 

The most common illness that travelers come down with is “traveler’s tummy” which is typically characterized by vomiting and/or diarrhea. It may be hard to say exactly what makes you ill when traveling, but you’ll always want to take care to avoid eating any foods that may have spoiled or become contaminated. 

Although nothing is foolproof, here are some tips you can use when choosing a restaurant. Not only are these signs that the restaurant is less likely to make you ill, they’re also likely to have tastier food–great food usually means repeat customers! 

Eat at restaurants that are busy

The restaurant with a line out the door most times of the day is very unlikely to make you sick. For one thing, they don’t have old food sitting around, they’re too busy cooking new food for their new customers. Additionally, this is a restaurant with a good reputation, and people usually don’t return to a restaurant that has made them sick in the past. 

One exception to this rule is a restaurant in a particularly prime location for tourists. Many people will stop by a restaurant because it’s in a convenient location–fair enough, but it doesn’t tell us much about the quality of the food. In these cases, always check reviews or look for other signs of quality.

Do not eat anything smells or tastes “off”

This one can be really tough if you’re trying a new cuisine for the first time, but you always want to ask yourself if something feels off about the food. I’ve stopped eating meals because I got a bad feeling about them. If the food smells like cleaning products, looks weirdly shriveled or old, or just has a strange taste, skip it. Better to waste a little extra money on a different meal than spend a night curled up next to a toilet. 

Do not eat perishable food that is sitting out unrefrigerated

If you go to a restaurant and see food items that you know should be refrigerated sitting at room temperature, proceed with caution. Some restaurants will leave foods out all day, where they’ll start to spoil and cause havoc on your digestive system. 

Similarly, foods that are kept hot should be piping hot when you receive them. Bacteria love warm, damp environments, so a slightly warmed display case is perfect for germs to spread. Pass.

Do not eat at restaurants that are overly dirty

This is a good rule of thumb anywhere, but if the bathrooms or dining areas are dirty, you can trust that the kitchen is just as–if not more–filthy. Avoid any place where the dust seems to be gathering on grease-covered surfaces, because that place probably hasn’t been cleaned in months. 

Watch for extenuating circumstances

On a recent trip to Mexico, the town I was staying in experienced a power outage that lasted for about 12 hours. It was hot and humid in the town, and very few restaurants had backup generators. I told my group not to order any dishes with meat in them or things that would need to be refrigerated (like hummus) for the next few days, until those foods were out of circulation. You can’t trust that restaurants will err on the side of caution when it comes to food safety, so take extra precautions to protect yourself. 

Don’t interact with wildlife or stray animals 

When you’re traveling, refrain from interacting with any animals you encounter unless you’re horseback riding or introduced to someone’s indoor pet. In addition to suffering bites, scratches, or kicks, many animals carry other pathogens that could harm you. The worst of these pathogens is probably rabies, which is usually lethal if left untreated. 

If you are bitten by an animal that may have had rabies, seek medical attention immediately. This Podcast Will Kill You did a great episode about rabies if you’d like to learn more. 

Get plenty of exercise 

Movement is like lubrication for your joints, so stay moving to prevent many common aches and pains as a traveler. If you spend your trip sitting for most of the day, especially if you’re wearing a heavy backpack, you’ll find yourself starting to develop sore back and shoulder muscles. 

The best and easiest exercise you can get as a world traveler is walking; walk whenever you can, both so you can move your body and to see as much as possible. For most trips, this is easy to accomplish.  

Added benefits of exploring on foot

A great way to get enough exercise while traveling is to walk (or cycle) whenever you can. Not only will this help you to feel healthier, you’ll also have a chance to see more of the place you’re visiting and you can stop whenever something piques your interest. Taking metros or buses in cities only offers you a view from your seat, and it limits your ability to understand the layout of the city. 

Listen to your body

Your body will tell you if you’re starting to stretch yourself too thin, so don’t push through that feeling. If you feel like you need a little more sleep, a small break, or even a day off, don’t be afraid to take it. It’s your trip and your vacation, so if you need a break you’re welcome to take one. Encouraged, even. 

If you’re not able to easily listen to your body’s needs, you can try a body scan meditation or a grounding exercise. A quick grounding exercise is to engage your senses: first, think of three things that you can see, then 3 things you can hear. Continue one at a time with taste, touch, and smell. At the end of the exercise, you might feel a little more in touch with yourself. 

Take care of your mental health, too

Just like you can take a break if you’re body is feeling tired, it’s completely valid to take a mental health break.

On a recent trip to Paris, I was having a really hard time getting into the trip and needed to clear my head. I grabbed my journal and went to the Musee Rodin, where I sat on a bench overlooking a fountain and journaled for over an hour. I needed that time and space to process my thoughts and center myself, and afterwards I was able to see the museum with fresh eyes. 

Taking a break also helped me to avoid a crisis that might have otherwise taken up a few days of my trip. By spending a few hours taking my needs seriously and addressing them, I was able to find some resolution and continue on with my trip. 

If you’re approaching the end of your trip and starting to suffer the post-vacation blues, you can try these journaling exercises to help process your feelings.

Wear supportive shoes

The shoes you choose to wear on your trip will have a huge impact on your wellbeing while traveling. In order to avoid knee, hip, and back pain, be sure to wear shoes that are comfortable, durable, and securely laced. 

If I have the room in my bag, I like to bring two different types of shoes to give my feet a break. After a number of miles walking in a pair of comfortable shoes, it is sometimes a relief to mix it up. Unless it’s a winter trip, I’ll usually also bring a pair of cheap flip flops or other sandals for quick trips to the grocery store, walks on the beach, etc. 

Don’t be afraid to take a day off

If you’ll be traveling for an extended period of time, don’t be afraid to schedule an “off” day into your itinerary. I know it can feel strange to take time off while you’re on vacation, but as humans we need time for rest and relaxation. In my experience, by the time I start to feel fatigued and worn out, I’m already past the point where I needed to take a breather. 

It can feel like you’re missing out on part of your trip to take a day off, but consider this: the alternative could be slogging through activities and enjoying everything less than you would have if you’d taken an intentional breather. 

Space out your big travel days (if you can)

Most trips have big travel days, like days you’ll need to take an early morning flight or go on a long hike. Try to space these days out in your itinerary so that you have a few calmer, more leisurely days to catch your breath. Chances are that you’ll be able to bounce back after a day or two of pushing your limits, but four days of intense activity might start to wear you down. 

FAQs about staying healthy while traveling

Here are some answers to frequently asked questions about how to stay healthy while traveling. 

How can I eat healthfully while traveling in Italy?

While Italians might eat plenty of fruits and vegetables at home, when you’re eating out in Italy you’re likely to find yourself eating pastries, bread, pasta, and pizza on repeat. After a few days of this diet, you’ll start to feel lethargic and drained, which is never fun when you’re on vacation. 

It might sound dramatic to have a plan for eating in Italy in particular, but in my experience it’s a particularly hard place to find fresh food if you’re dining out for every meal. 

Before you go to Italy, eat extra fruits and vegetables during the 2-3 days before your flight. Then, when you arrive, be really conscious each day about when you’re going to eat fruits and vegetables. When you have the chance to grab a snack, pick an orange or a banana along with some toasted nuts so that you’ll have fiber and protein to feel full. 

At restaurants in some parts of Italy, you can order the bruschetta, which is usually a tomato salad served on top of toasted bread. If you find that you haven’t eaten a fresh meal in a while, try to look for a healthy Australian or American restaurant that serves meals with lots of greens as part of its menu. If you’re in Florence, you can make a stop at Melaleuca bakery + bistrot, where they have plenty of healthier options as well as green juices. Acai bowls and granola bowls are also great choices for a filling meal midway through a carby trip through Italy. 

How do I avoid getting sick while traveling?

The biggest cause of illness for most international travelers is digestive issues. Be very careful about the foods you eat, and do your best to avoid consuming food that is spoiled or contaminated. There’s nothing that you can do to guarantee that you won’t get sick while traveling, but you can increase your chances of staying healthy by carefully choosing the foods you eat while on the road. 

Almost anything that you do at home to boost your immune system at home should work while you’re traveling, so you’ll want to keep up with any supplements or vitamins that you normally take.

How do I prepare my body for a trip?

The best thing you can do to prepare your body for a trip is get plenty of exercise, sleep, healthy food, and water in the few days leading up to your trip. If you’re going for an extended backpacking trip, you’ll want to do some light physical training to strengthen your back and leg muscles before you carry a heavy pack all around the world. 

For most people on most trips, however, all you’ll need to do is give your body a little extra boost before you leave. 

What should I eat for breakfast before a flight?

Before you fly, eat a filling breakfast that you know is unlikely to upset your stomach. Great options include yogurt and granola, fruit, a bagel, oatmeal, and scrambled eggs with toast would all be great options. Avoid anything that is deep fried or overly greasy, since it’s likely to irritate your stomach when combined with the stress of navigating an airport and being on a plane. 

What should you not do before flying?

Avoid overly greasy or heavy foods before you fly, since they can upset your stomach while you’re in the air. You’ll also want to avoid alcohol, which can dehydrate you. Drink plenty of water and eat filling, healthy foods before you head to the airport. If you’re an anxious flyer, consider doing some breathing exercises or journaling to center your thoughts before the flight.

What if I still get sick while traveling?

If you get sick while you’re traveling, you’ll want to handle it like you would at home. Drink plenty of fluids, eat healthy foods that are easy to digest like soup or bread, and get plenty of sleep. If you need medication, most countries’ pharmacies are a great place to start, and they’ll be able to provide you with over the counter medication. 

If you need to see a doctor while you’re abroad, you’ll want to start by asking staff at your hotel or hostel for a recommendation. Failing that, a pharmacist will typically know a local doctor who can help you. For any emergencies, you can always go directly to a hospital or call the local emergency number. 

Most of the time when travelers get sick, it’s an upset stomach and other digestive issues caused by new foods, new bacteria, and new hygiene practices. As a precaution, always bring a few antidiarrheals to use in emergencies–like if you have to take a multi-hour bus ride. Drink plenty of water to prevent dehydration, and if you’re traveling alone let a friend know how you’re feeling so that someone knows to check on you. 

Always use your best judgment and do not wait to seek help in case of emergency. 

Final thoughts: How to stay healthy while traveling 

Most of the things you’ll need to do to stay healthy while traveling are common sense things that you already do at home. Keep up your healthy habits while you’re on the road, and be sure to get plenty of sleep, exercise, healthy foods, and water. If you start to feel a little run down, or if it’s just extra difficult to get up in the morning, consider that you might need to take a rest day.

The challenges that are specific to traveling, like potential stomach issues from new ways of handling food, can throw a wrench in even the most seasoned traveler’s plans. Do your best to be vigilant about where you eat, what you need, and to stay in touch with how you’re feeling. If you need to make some adjustments, don’t judge yourself–just make them and move on.