A Travel Nurse Shares 5 Crucial Ways to Stay Healthy on Vacation

Vacations are all checking into fancy hotels, trying local cuisine, and relaxing–that is, until your stomach starts feeling weird. Perhaps your sinuses have taken on a life of their own. Or maybe, for whatever reason, you can’t shake off that pesky jetlag.

Feeling under-the-weather is never a good thing, but while you’re traveling? It can seem like all the time, effort, and money you big into your big trip is being drained like a bottle of medicine.

The good news: With the right preparation and know-how, it’s possible to stay healthy while you’re away. That’s where Sophie Blake comes in. As a registered nurse, Blake ventures around the world and documents her trips on her blog, the Traveling Sopha. To help, she’s here to help share her biggest tips for staying healthy on the go.

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1. Proper Pre-Plane Prep

We’re going to level with you: Flying can really take it out of you–particularly those long-haul routes. Not only can the altitude do a number on your immune system, but being in a contained space with dozens of fellow travelers for hours on end can make you more susceptible to catching a bug.

That’s exactly why Blake says it’s important to pack your carry-on carefully. “When I know I’m going on a trip—especially one with a long-haul flight—I tend to take extra vitamin C and echinacea leading up to it and while I’m there,” she says.

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Blake adds she’s been traveling with a mask long before the global pandemic outbreak, and encourages readers to do the same. “If everyone is sick and coughing, good luck getting off that plane without catching some sort of bug,” she says.

For those who don’t love the idea of strapping on a mask for a 12-hour flight to Japan, Blake recommends packing one in case you end up sitting next to one of the “coughers.” “At least you have it as an option, and it could keep you from being miserable your entire trip,” she says.

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2. Hydrate, Hydrate, Hydrate 

Never underestimate the power of water. “I never go anywhere without my 40-ounce water bottle,” Blake explains. “While that might seem excessive to some, it really makes a difference for me to have loads of water on hand when I travel.” In fact, she claims that staying hydrated can keep your immune system intact and fight off jetlag.

Before you fill up your bottle with whatever’s pouring out of your hotel’s bathroom sink faucet, do your research. Depending on where you travel, there may be a risk that the tap water is contaminated with harmful bacteria, which might make you feel sick to your stomach. Fortunately, a quick web search can help you understand where there is drinkable tap water. Still not sure? You can always buy a big gallon of filtered water and fill up your bottle as you see fit.

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3. Don’t Skimp on Sleep

From battling jet lag to getting familiar with a foreign bed, vacations aren’t always conducive with a good night’s rest. For Blake, the search for quality sleep starts long before she reaches her destination. “I tend to opt for an overnight flight if I can, and prepare to get the best sleep I can while in the air,” she explains. “My airplane sleep arsenal consists of Melatonin, Tylenol PM, or some other form of sleep aid, a good eye mask, noise canceling headphones, a good neck pillow, a hoodie, and extra layers.” 

While Blake recommends getting acclimated to your destination’s local time as quickly as possible, she is candid: It’s really hard to completely erase jet lag. “You are changing time zones and likely not sleeping well on your journey there,” she says. “Give yourself the time and rest it needs to adjust!” Instead of burning the candle at both ends, keep your itinerary light during the first few days of your trip. That way, you can relax without feeling the tinge of FOMO.

4. Weave in Your Wellness Routine 

With so little time—and so much to do, see, and eat—it’s likely that your wellness routine takes a backseat when you’re going somewhere new. However, if you travel often for business or pleasure, Blake says it’s important to find ways to keep your daily to-dos intact. “If you are a gym-goer, you might want to book a hotel that has gym access,” she says. No gym on the premises? Bring some booty bands, wrist weights, and find a quick workout online. Or, if you are a devout meal prepper at home, book a space with a kitchen so you can whip up some healthy dishes. 

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5. Pack Healthy Snacks

Speaking of food, Blake says it’s so easy to abandon a healthy diet while traveling—especially if you’re embarking on a road trip. “Sitting in the car for 12 hours a day is not great for your health,” she explains. “Adding in fast food, sugary or caffeinated drinks, and junky snacks does not help you feel your best or your most alert!” It’s certainly not a crime to swing by your favorite fast food chain’s drive-thru—after all, you’re human—Blake encourages you to pack some better-for-you treats, too. “I also have things like carrot sticks, turkey jerky, my 40-ounce water bottle, and dark chocolate so it isn’t all unhealthy,” she says.