Sick days are a big deal if you have a serious virus. Keeping your immune system strong can prevent you from getting sick even if you were feeling well. One of the ways to stay healthy while traveling is to stay hydrated. Your body needs water to function, so it’s a good idea to stay hydrated as you travel. A few drops of cool water might not seem like much, but remember that it will help your body absorb needed nutrients as you travel. So, if you’re traveling through the rainy season, try to get in the habit of getting water on your breaks.

Stay hydrated! Fruits and vegetables have more water than other foods. If you have a travel diet with minimal salt, here’s how to stay hydrated in the big cities. Avoid beverages with caffeine or alcohol, such as coffee, tea and cola. These beverages are full of electrolytes that can cause a spike in blood pressure that could make you very sick. Drink water. Eat breakfast and lunch with hot water. Get fluid between meals. If you’re staying at a hostel, ask about good places to get water. Drink as much as you feel you need throughout the day. Avoid hot drinks in the morning. After a couple hours in the city, try to skip the coffee, tea and soda.


While it is impossible to avoid every sickness while traveling, you can take the following actions to help reduce your risk and keep you healthy.

Take self-care measures

Although you may not feel like doing much of this, it’s important to take basic steps to help manage your immune system.

Avoid specific foods and drink that trigger nausea.

Avoid or reduce caffeine and/or drugs.

Get adequate rest, by getting at least nine hours of sleep each night and sticking to a consistent sleep schedule.

Stay hydrated, either through drinking fluids or eating food that is rich in water, sodium and electrolytes.

Your immune system and your diet

Consuming more fruits and vegetables (fruits and vegetables have beta-carotene and other health benefits) may help fight free radicals, leading to an improved immune system. Foods high in vitamins A and C can help ease your nausea and vomiting, although you may also experience mild symptoms, such as chills and headache.


Healthy fruits

The immune system is vital to maintaining the proper functioning of your body, especially your internal organs. Foods that contain live beneficial bacteria may be a good source of food for your immune system. These bacteria may serve as a defense against foreign substances that are trying to break down your vital organs.

People who eat a proper diet also have an overall better, healthier state of health.

Air and Heat
You may not know it, but you may have some health problems that could be worsened by staying in an air conditioned environment. It is important to have your immune system protected at all times. Although air conditioners are often viewed as a nuisance, by getting the right moisture and temperature, a good air conditioner can give you the best possible air quality and reduce your risk for health problems. These air conditioners also save you money on your energy bill. Heat is one of the most common health problems experienced by travelers. Some of the risk factors include shortness of breath, headaches, nosebleeds, heart palpitations, and drowsiness. Air conditioners help to keep your body cool and the humidity in your house or hotel room.

Often, air conditioners are in the same rooms you are staying in. A recent study from Portugal suggested that they may reduce heart attack risk by 45%.  Air conditioners also help you to sleep better. With the right amount of air conditioning, your body temperature will drop by about 5 degrees F in a 20 minute time period, which makes a difference when you travel. Hot and humid conditions are dangerous for traveling people as well. Without proper ventilation your body temperature can rise to 100 degrees F (38.7 degrees C). One study found that people sleeping on top of fans or air conditioners had the highest incidence of heatstroke and heatstroke-like symptoms (Temporal lobe syndrome).

Prepare your food for a maximum of one day to a minimum of 24 hours in advance, and don’t re-use food that you had on board. Washing is important, so always wash your hands with soap before going to the bathroom.

Traveling can be exhausting. Long flights, time changes, and new environments all take a toll on your body and mind. Under these circumstances, it’s easy to get run down and feel the need for a break. However, if you are not used to sleeping in different time zones, or in different places, this can have the opposite effect – making you more tired than you were to begin with. The key is to do things that help you manage your sleep schedule while traveling. If you can make adjustments in your sleeping schedule before you travel, that would be ideal, as there are going to be a lot of unexpected events that may disrupt your schedule. Learn to use what you have to your advantage. If it is evening, find a quiet place in a hotel to have a few hours to yourself. If it is still dark, enjoy the darkness and dont forget to have fun.

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