Few travel woes are worse than arriving at your destination and getting sick. Traveling away from home is fun—until you catch something or suffer the effects of interrupting your healthy routine.

Rather than deal with the hassle of what to do when you get sick while traveling, it might be worth doing a few things to stay healthy on vacation.

Follow these ten healthy travel tips to feel great and have a great trip!

1. Drink Plenty of Water

Flying and dehydrate you before you realize you haven’t had enough water. When you’re home, you probably have a routine to make sure you get the recommended amount of water into your body throughout the day.

When traveling, find ways to carry that routine with you. Staying hydrated helps fight fatigue. Proper hydration also helps flush bacteria from your system and aid digestion of those delicious treats you eat while you travel.

Whether you carry a refillable bottle with you or you buy bottled water along the way, keep up with your water intake.

2. Bring Some Essentials

In addition to your regular prescribed medications, take a few additional essentials with you. Depending on where you travel, you could have difficulty finding an antihistamine, cold medicine, or a digestion aid when you need it most.

Visit your local pharmacy to stock up on a few over the counter medications. Pain relief, cold and flu medicine, and some Pepto Bismol will be available at a moment’s notice if you need it.

Consider an online pharmacy to save money and stock up!

3. Treat Yourself (Within Reason)

You’re on vacation! You should treat yourself to local delicacies while on your trip. However, staying healthy on vacation includes applying some restraint when it comes to food.

Be careful not to over-indulge. Balance treats with healthy options for your meals throughout your trip. Try and enjoy local foods, but be sure to mix in a few things your stomach is more familiar with to help aid your digestion.

4. Add Some Supplements

When you eat different foods from new places, your body might not get all of the same nutrients you give it while at home. Plus, different air, changes in sunlight, and other conditions can affect how you feel.

Pack some supplements and essential oils to help keep your body’s nutrients on track.

Probiotics help your digestion and keep you regulated.
Vitamin C and Vitamin D are excellent immune boosters to help your body fight off germs you encounter on your journey.
A rollerball of Lavender essential oil also helps protect your immune system. Plus, the lavender has a calming effect if you’re a nervous traveler.

Start taking supplements before your trip to help boost your immune system before encountering new foods and germs.

5. Stay Active

Even if the point of your journey is to relax, make sure you keep moving. If you maintain a regular workout routine at home, your body might react poorly to sudden inactivity while on a lounge-intensive vacation.

Walking and stretching help keep your blood flowing for long flights or train rides. Roll or tilt your head back and forth to help stretch your neck and reduce the potential for headaches. If you’re at the pool, hop in for a quick swim between lounge sessions.

6. Rest!

Every trip should allow plenty of time for rest. If you’re on the go all day, don’t party too hard at night.

Try to keep a regular sleep routine while you travel. Hike, play, and shop throughout the day. Go to bed at a reasonable hour and get some solid sleep at night.

Plan your trip so that you don’t feel rushed! Allow plenty of time for everything you want to do, and plan plenty of time for your body to rest.

7. Wear Your Sunscreen

The sun can damage your skin when you least expect it. Even if you’re not laying on a beach, be sure you pack and apply a light sunscreen to protect your skin.

Walking outside, no matter the time of year, exposes your skin to the sun. In different climates or locations, the effects of the sun can be more severe. Your skin is at risk of sun damage even on a cozy, cloudy day.

Wear a moisturizer that includes sun protection. If you are in the sun for a significant part of your trip, use a sunscreen that’s safe for your skin and includes a higher level of sun protection.

8. Research Your Options

Before you leave on your trip, research the things you’ll eat and do while you travel.

Learn about the food and what works with your regular diet. Check the water situation. If the local water isn’t safe to drink, know that before you go. Be prepared to live on bottled water throughout your trip.

9. Stay Clean

Bring plenty of hand sanitizer or hand wipes to keep your hands clean. Don’t rely on your destinations to provide adequate options for washing hands before you eat or after you visit a restroom.

Shower regularly to help keep lingering bacteria and germs to a minimum. Bring your own soap if you have special needs or preferences for the types of cleaners you use.

10. Plan Ahead for Special Circumstances

Do you need vaccinations before you can travel abroad? Will you require a medication refill while you’re away from home?

Be sure you allow plenty of time to get all required vaccinations before you travel. Some destinations require a series of vaccinations over time, so don’t wait to the last minute!

Research local pharmacies and bring your prescription if you’ll need to replenish medications on the road.