Home Lifestyle How to Take Care of Your Health Whilst Traveling

How to Take Care of Your Health Whilst Traveling

12 min read
Get Enough Sleep When Traveling

At some point or another, we’ve all found ourselves walking the streets of a foreign city desperately searching for the luminous green cross sign of a pharmacy. What follows next is an unfortunate game of charades, where we’re forced to mime out our condition to a poor, unsuspecting local pharmacist. Blisters from traipsing around in the wrong shoes all day, sunburn because we forgot to top up our lotion, an upset stomach from dodgy food – there are plenty of battle wounds traveling can leave you with!

Whilst catching the flu may be unavoidable, there are plenty of health problems that we can easily mitigate against whilst we travel and for the most part, it’s remembering to treat our bodies with the love and care we do back home! Having recently returned from road-tripping around Eastern Europe, these are the invaluable lessons I learnt about health on the go (wherever in the world you may be).

Get Enough Sleep!

Now, we all know that we should be getting seven-eight hours of sleep a night, so I won’t list all of sleep’s amazing benefits! What I will do, is remind you of its importance, even when you’re having a whale of a time traveling. I know it’s tempting to party or stay out late with new friends every night and of course, when you’re staying in hostels, sometimes it can be easier said than done – but try as hard as you can to get enough sleep.

After several weeks of cities, I made sure I spent a couple of extra nights in Busteni, Romania, a beautiful small town immersed in nature – the perfect spot for a bit of rest and recuperation. If you don’t schedule in frequent pit-stops, you’ll be headed straight for flu-town!

Eat Fresh Foods When Traveling
Eat Fresh Foods When Traveling

Eat Local and Fresh Food

When you’re traveling, you want your body to be in top notch condition, you’re constantly on the go and you don’t want to be running on empty. That’s why it’s crucial to eat nutritiously throughout your time away. Even if you’re traveling on a budget, don’t scrimp and save when it comes to food, don’t just live off carbs, fill your body with proteins and fresh veggies!

The best way to achieve this is to stay away from sugary snacks and fast food and to focus your diet on local cuisine. The Eastern Europeans are proud of their local food for a reason – it’s delicious! For my time in Krakow, I switched entirely to Polish cuisine and it’s the best decision I made.

Local cuisine reflects the needs of its inhabitants, so if you find yourself traveling during winter, you’re going to want to take the Pole’s advice and stock up on heavy, warming dishes! It’s a win, win situation, not only are you filling your body with goodness, you also get to eat yummy food in the process.

Exercise When Traveling
Exercise When Traveling


Again, we all know the benefits of exercise and for most of us, it’s something that’s part of our everyday routine at home. But, as with lots of other things, it’s easy to forget about whilst you’re traveling! Whilst negating to exercise if you’re on vacation for a couple of weeks won’t hurt in the long run, if you are traveling for a longer period of time, a lack of exercise could leave you feeling sluggish and out of sorts.

The best thing to do is to establish an on-the-go exercise routine that you can easily fit into your daily schedule. If you like swimming, explore the local pools. If you’re a runner, take the chance to see your surroundings on a morning jog – throughout my time in the Polish seaside town of Gdańsk, I’d wake myself up by running along the coast or river!

If you’re a yogi, save a selection of your favorite exercise videos on your phone, so you can do them in your accommodation! If you’re feeling especially brave, you could also look up local classes – whilst in Prague, I did a yoga class or two and not only did I leave feeling stretched and rejuvenated, I also met some fantastic locals, who were more than happy to tell me their secret coffee spots!

Track Wellbeing when Traveling
Track Well being when Traveling

Look After Your Mental Wellbeing

In the midst of the intrigue and the excitement, it’s easy to forget that being away from your familiar environment can be stressful and at times challenging. If you’re city based, it’s super easy to get sucked into a fast-paced lifestyle without even realizing your head needs a bit of down time.

To rejuvenate your mind and soul, be sure to schedule some ‘nature time’ and dedicate specific trips to getting a bit of fresh air. Not sure where to start? Just look at the map and find the closest national park or nature reserve. A truly regenerating treatment to me was hiking in the Tatra mountains near Zakopane, the perfect place to blow out the cobwebs, but wherever you are, there is always a corner of nature waiting to nourish your mind and body!

Carry a First Aid Kit at All Times

Ok, I know this one sounds simple, but you’d be amazed at how many people forget to pack a kit with all of their first aid essentials. Notice the word their – well, it’s important that you don’t just take a basic kit with you, but that you take a kit specifically customized for your needs.

It’s hard to forget about medicines that we take about daily, but easy to forget the ailments that crop up time and time again! Do you need an inhaler every now and then? Do you suffer from allergies? Do you have a special cream for eczema? When it doubt, take it with you. The last thing you want to do is waste a day or two searching for a medicine, that they might not stock in Eastern Europe!

Jules Bukovsky

Independent Traveler / Guest Blogger at Discover Krakow
Jules Bukovsky is an independent traveler passionate about budget traveling, cooking and healthy lifestyle. A year ago she moved to Poland where she loves to explore local cultural scene and nature. You can find her work at Discover Krakow where she is a guest blogger.

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  2. prajna yoga

    December 7, 2017 at 1:07 am

    Thanks for sharing this article really very helpful


  3. jeni

    December 23, 2017 at 7:45 am

    THnaks for sharing your valuable insights


  4. Jesica

    December 30, 2017 at 7:08 am

    Hey Jules thanks for these tips! I usually trip more often. Carry a first aid kit is the best tips you described. I never carried first aid kits before.I will try to carry in my next trip! Thanks for the tips!
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  5. Kathleen Ramirez

    January 19, 2018 at 5:45 am

    Hey Jules! Thumbs up for the great post. Thanks for sharing!


  6. Aaron

    February 12, 2018 at 1:42 pm

    Exercise and a good diet, that’s the key to a healthy lifestyle. Great article, thanks!


  7. Marque From My Red Tea Detox

    March 12, 2018 at 8:57 pm

    I’m in need of a first aid kit. I used to keep several in my home, now I’ve just gotten lazy. I will get back on those because they come in handy.


  8. Aslamali

    April 5, 2018 at 6:14 am

    truly speaking I was very tensed about my healthy life and try different things and read others articles but your article gives me a good response now I’m satisfied with my health thanks again for this information.


  9. Jack Simpson

    May 8, 2018 at 4:46 am

    Hey Jules, Awesome write-up. Really inspire us to take care our-self while travelling. Thanks! for sharing it.


  10. martin johnsan

    May 15, 2018 at 6:19 am

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  11. mahfuz un nabi

    May 26, 2018 at 10:19 am

    Wow, This article helps me a lot. good job keep it up. Thanks


  12. Mike Sheyman

    June 2, 2018 at 3:58 am

    thank you for sharing helpful articles. here share few lines about sleep. but i want full details about sleeping while travelling. can you post ?


  13. jatin thakur

    June 3, 2018 at 5:25 pm

    Great stuff. Thanks for sharing. Keep up the good work.


  14. OCW

    June 13, 2018 at 9:41 am

    I agree with staying away from sugary snacks and fast food when traveling. Travelers think its good to be filled up with sugary snacks to go by for a day but it’s actually not healthy. It will also cost you money and time if you will be hospitalized because you are not eating healthy on your travels. Thanks for this tips Jules!


  15. S. Deb

    July 10, 2018 at 8:12 am

    I always carry essential and necessary medications, personal equipment that you might require. Choosing the right transport is also clever to reduce stress during travel.


  16. Holiday Place

    September 17, 2018 at 7:34 am

    Great Article Sir I hope You will Keep this Great work Up. I loved the way you explain all the information in this Article Thanks A lot.


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