How to Stay Healthy While Traveling

Travel can be exciting, but it can also throw off your routine. Long hours of sitting, not staying hydrated and eating at unusual times can leave you feeling tired, stiff, or just not like yourself.

A little planning can help you feel better during your trip and when you get home. Here are a few tips to keep in mind while on excursions:

Keep your medicines close

Pack your medicines in your carry-on bag or purse. Do not put them in checked luggage. Bring a few extra days’ worth in case of delays. It can also help to keep a list of your medicines on your phone or in your wallet.

Stay hydrated throughout the day

Start increasing fluids the day before you travel. On travel day, sip regularly—don’t wait until you feel thirsty. If you have coffee or alcohol, balance it with extra fluids. Adding electrolytes can also help support hydration.

Take breaks and move around

Sitting too long can make your legs, feet and back feel stiff or swollen. If you are flying or taking a bus or a train, stand up and walk when it is safe. If you are driving, stop every hour or two to stretch. If you cannot get up, move your feet and roll your ankles in your seat.

Bring a healthy snack

Travel can make it hard to eat at your usual times. Pack an easy but nutrient-dense snack like fruit, nuts, yogurt or a quality protein bar. This can help you keep your energy up and avoid getting too hungry.

Help stop the spread of germs

Airports, rest stops and stations can be full of shared surfaces. Wash your hands when you can. Use hand sanitizer when you cannot. Try not to touch your eyes, nose or mouth.

Give yourself time to recover

When you get home, take time to reset. Rehydrate, get enough sleep and take a short walk if you can. Try to get back to your normal routine, including your medicine schedule, as soon as possible.

When to call a health care provider

Call right away if you have chest pain, trouble breathing or new swelling in one leg after a trip. Also call if you have a fever that does not get better or signs of dehydration like dizziness or very dark urine. In an emergency, dial 9-1-1.

A little planning before you leave can make travel easier on your body and help you feel better every step of the way. Need a primary care provider? Find an AtlantiCare provider who can help you stay healthy at home and while you travel.