Dec 10, 2017
Posted by: Daniel Walker

How to stay healthy while travelling overseas

Travelling can take a huge toll on the health of your body so it is extremely important to look after it, it is the only one you have. Keeping fit and healthy will not only make you feel better but it will make your trip more enjoyable. Here are some of our favourite tips on how to stay healthy while travelling.

Staying healthy

Drink lots of water 

Keeping hydrated is the most important thing you can do while travelling. You should start hydrating yourself on the plane and continue to drink fluids while you’re exploring. Doctors recommend women to drink 8 cups, or 2 litres, of water each day, while men should drink 10 cups, or about 2.5 litres of water every day.

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Get plenty of rest

Getting a decent amount of sleep is important for your body and for your health. Travelling can be tiring and extremely harsh on your body, so resting is extremely important. As well as sleeping, you should consider meditation. A 10-minute meditation session can relax the mind and body, keep you focused and feeling less stressed. The combination of sleep and meditation is crucial for you to stay fit and healthy, physically and mentally. 

RECOMMENDED READING: How to fall asleep on a plane: 5 tips for getting a good night sleep


The easiest, and best way, to exercise while travelling is to walk everywhere you are going. Instead of opting for a cab, or the metro, walk, if you can, it is good for both your health and for your wallet. Walking is a great way to see some places you may not have otherwise seen and is a great way to experience the local areas. This is how we explore most places.

Eat healthy food

Don’t miss out on eating breakfast. Breakfast is the most important meal of the day because it gives you the energy your body needs. Eating breakfast sets you upright and helps prevent overeating later in the day at lunch or dinner. Try to steer clear of unhealthy junk foods. Also, avoid overeating at that buffet breakfast. 

RELATED POST: How to save money on food when travelling overseas

Eating foods high in nutrients every day is essential for staying fit and healthy. Eating fruits, vegetables, cereals, yoghurt and nuts over takeaway foods high in fat and oil will make you feel better and give you more energy throughout the day. 

When travelling around, opt for healthy snacks like muesli bars, bananas and almonds over unhealthy junk food. Carrying healthier alternatives in your day pack will save you money buying foods when you get hungry during the day and help to keep you healthy. Leave all those chocolate bars, packets of chips and lollies in the hotel room or on the shelf at the supermarket.

If you are able to, cooking foods in your accommodation can also help you in eating healthy so we highly recommend staying somewhere that offers cooking facilities.

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Skin protection

Staying healthy overseas also means protecting yourself from the sun. Wear a hat, sunglasses and sunscreen with at least 15 SPF and reapply every few hours. This is especially important during the hot summer weather. Protecting yourself from mosquitoes and insects using insect repellant is also vital, particularly in humid countries with mosquito-borne viruses such as malaria. 

Thanks for reading our tips on how to stay healthy while travelling. If you think we have missed anything, make sure you put them in the comment section below. 


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Daniel Walker - Author

Daniel Walker is an Australian landscape photographer, blogger, outdoor enthusiast and travel addict originally from western Sydney, now residing in Melbourne, Victoria.

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