Connect with us


8 Tips to Remain Physically Healthy While Traveling Abroad



travel world

Traveling, especially abroad, can be both fun and exhausting. The experiences you gain and the memories you take with you are matchless, yet sometimes, because of physical exhaustion, several consecutive extreme adventures, and other external factors, you may get sick.

Getting sick while you travel abroad is probably one of the most annoying things that could happen. Because of illness, you are hindered to do certain things, to visit some places and to try delicious delicacies. That’s just frustrating, and there’s a lot that you’d miss. That is why it is indeed essential for you to care for your good and healthy physical condition while you travel.

To help you prepare yourself so you can enjoy your time, here are 8 travel tips on staying healthy while you travel abroad:


You probably did not expect this, but the things you carry might affect your health. If you carry around heavy bags, your body might easily get tired and painful too. If you know that you’ll be walking around some places with your stuff necessarily, make sure that you pack light or bring a personal bag that isn’t heavy.

Heavy bags might hurt your back, your shoulders, and your neck. You might not be able to endure carrying them for a long time. You will not be able to fully enjoy activities if you have sore portions of your body caused by bearing weighty bags on your back or on your hand.


When an unexpected weather is your opponent, it’s hard to win. It can be sunny, windy, freezing cold or a mixture of unexplained emotions of the weather. Especially if you aren’t sure about it or if it is reportedly changing from time to time, be certain to pack safe clothes that will cover you very well whatever the weather may be.

Bringing clothes that expose your skin is alright if the place is really warm or hot, however, don’t prioritize bringing too much of them because it is more necessary to protect your skin from the heat of the sun. When it’s cold, on the other hand, you have to wrap yourself as well to resist the icy cold air. It’s hard to go out if it’s very cold and you’re unprepared.

Hotel rooms can also be very cold even when you adjust the air conditioner and even when you have big blankets. Bring and wear clothes that’ll keep you safe and secure.


Traveling to a place surrounded by trees and mountains is truly refreshing. In cities and crowded people, however, pollution of all kinds is present due to transportation, commercial buildings, and residences. Wear a mouth mask to shield yourself from hazardous fumes and dirty smoke. Doing this, you will also be able to guard yourself against communicable illnesses that strangers you encounter might have.

Meanwhile, if ever you yourself are already a bit sick, you will avoid spreading the illness to your loved ones as you wear a mouth mask. It will also help you avoid getting worse. It is better to be geared up and kept safe than defenseless.


Drinking vitamins and multivitamins daily with proper diet is important for the body to remain in a good condition and to have excellent resistance from simple colds to severe illnesses. Bring your medicines when you travel. Don’t forget and don’t leave them at home because you’ll only be lucky if you can find and buy them in your place of travel. Especially, if your doctor has prescribed particular medications for specific health issues, be sure to consume them right on time.


When you travel to a specific country for the first time, you are excited to try a lot of new stuff and see beautiful places. You have the tendency to try a lot of foods and eat also even when your stomach is already full, and you call it a You-Only-Live-Once kind of thing.  

Overeating is neither healthy nor practical. Make sure that you eat healthy and balanced even when you are enjoying a lot. Don’t be too reckless when choosing where to eat, and see to it that you take clean and nutritious foods that will give you energy throughout the whole travel and vacation. You won’t waste money if you buy foods which are good for you and that you will eat for real.


Just because you’re not at home or in a familiar place does not mean you cannot work your body out anymore. Surely, there are invigorating nature spots where you can jog, exercise and meditate while you breathe in awesome air of a foreign land.

Also, you can see and try how gyms there are different from your own land’s. Hotels have workout gyms too. If you don’t want to leave the hotel to exercise, you can just register and sweat off in their own gym.

The simplest thing you can do in your hotel room is to twist and stretch while looking outside your room’s window to see the spectacular overlooking view. It’s an even more motivating force for you to exercise.

If you want more extraordinary ways to exercise, go on adventures such as hiking, trekking, mountain climbing, swimming, and many others. Fall in love with the place and the extravagant nature as you have fun working out!


Being healthy is also reflected by being clean. Maintain cleanliness everywhere you go and whatever you do. Be clean in the airplane, in the ship, and in wheeled vehicles. Be clean inside your hotel room, in museums, in malls, in parks and other places you visit. Don’t throw your trash just wherever; instead, learn to put them inside your bag or bring a portable trash bag with you or an alternative if there’s no trash bin present. This is for your good and in the same way, for others’.

When it comes to your body, observe proper hygiene. Take a bath well. Wash thoroughly before you go to bed from a long day of travel fun. Cleanliness is a shield against germs and dirty air too. Launder your clothes after and before using them again.


Because being able to travel abroad is a significant event, you absolutely want to maximize your time and to make the most out of it. You are definitely willing to spend all your energy. While that’s great, you don’t really have to. You must save for the rest of your travel days.

Don’t exhaust yourself too much. Save some energy for tomorrow and the days after it. It won’t hurt if you rest when you’re already tired. You might regret being too hyped on the first few days if your body already feels worn out just on the fourth day of your 10-day travel.

You book a hotel room for a reason. Rest and take time to enjoy the soft and comfortable beds of your accommodation. Get enough proper sleep and recharge your whole body. An entire day of roaming around the city, visiting historic sites and watching cultural performances and many more is fulfilling and tiring without a doubt. How much more is a day of kayaking, surfing, caving, and other extreme adventures?! Tomorrow is certainly another day to travel and enjoy, so take care of yourself by not draining your body too much.



When you visit other countries, there is a different atmosphere, different seasons, diverse people, innumerable places and many experiences to have. With all those is the risk for you to become sick since your body adjusts to the environment and weather or climate.

Prepare yourself and your things. Keep in mind these essential travel tips. Be responsible enough to look after your very own health so that you will enjoy your travel and spend an amazing time with yourself and with the people dear to you.   

Nicole Ann Pore is a daytime writer for Holiday Inn Parramatta Hotel (, a five-star hotel in Parramatta, New South Wales offering a worthwhile stay and a close experience of the historical richness of Australia. Nicole writes about travel, accommodation and everything else related to it. For her, the beauty of this world is astounding and worth-sharing, and traveling is one of the best ways to appreciate it. | Nicole graduated Cum Laude from De La Salle University Manila, Philippines with a Bachelor’s Degree in Communication Arts.

Click to comment

Leave a Reply

Your email address will not be published. Required fields are marked *