20 Tips to Stay Healthy on Your Vacation

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Globe trotters beware!

Getting out in the world these days can be like an Olympics for your immunity system. If you’re exhausted and sit in close proximity to a sick person in public on a bus, airplane, train, restaurant or cafe you are at risk of catching a bug.

You know what happens when you come down with a cold on vacation after all that planning and expense? Misery!

But don’t let that put a damper on your travel plans, just adjust and thrive!

While getting sick is part of every day life, viruses are known to spread by coughing and sneezing, inhalation or contact with surfaces that we touch then spread to our eyes, nose and mouth.

So if you want to spread caution and learn how to avoid getting sick on vacation, we have 20 handy tips to stay healthy on vacation.

Get Vaccinated

Seek advice from your physician before you travel. Not all vaccinations are required for every individual for every trip, but if they are, you don’t want to wait till the last minute. A lot depends on what country or region you are visiting, and individual factors, such as your personal medical history, your duration of travel and specific activities.

Avoid New Germs

Getting a flu shot is a recommended. In some cases, a pneumonia vaccination is best for people at risk.

Motion Sickness Pills

Always pack motion sickness pills if you get nausea on long distances. Having a supply of motion sickness pills on hand is an excellent preventative if you’re asking “why do I always get sick on vacation?”


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Avoid People Who Seem Sick

If someone's coughing in your face, you're at risk of picking up a virus. You need to at least turn away from them as best as you can. Wash your hands as often as you can, and don’t touch your nose, eyes or mouth… ever!

Wash Your Hands

Washing your hands is essential to stop the spread of infection and can dramatically reduce your chances of getting ill. Having a hand sanitizer is a great way to prevent getting sick when soap and water is not readily available.

Drink Water

If you’re unsure of the purity of the local water, it’s always best to avoid it. Don’t forget about ice as well! Even fruit and raw vegetables can carry bad germs if washed in bad water. Use bottled water to brush your teeth every time.

Eat Fresh Food

Food contamination is one of the biggest causes of diarrhea and gastrointestinal problems. Always be sure that your food is freshly prepared and cooked well through and through.


Taking probiotics will help you when you travel. The healthy bacteria will help reduce gas, bloating, and diarrhea.


Exercise is one of the best ways to stay fit and healthy and to fight of unwanted bugs. It improves your overall health and wellbeing and strengthens your immunity. Keep active while on the road and resist the urge to eat rich, unfamiliar foods at every meal.

Boost Your Immunity

Taking vitamin C tablets is thought to increase your body’s resistance to fight off airborne germs. WOLO WanderBar Protein Bars have a special immunity blend to fight common travel bugs on your travels.

Avoid Jet Lag

Pack melatonin supplements. Your body produces melatonin on its own, but if you're traveling, your internal clock may get thrown off.

Don’t Forget To Stretch

Flying and lengthy periods of sitting tend to have a dehydrating effect on the body. Remember to move your legs and stretch regularly, since sitting in one position for hours on end can increase the dangerous risk of blood clots (aka Deep Vein Thrombosis).

Prevent Back and Neck Pain

Ask your hotel if they have any Orthopaedic pillows. This will help you relax and sleep better and ease you gently into the next day.

Meds To Pack

Imodium and Pepto Bismol are both available over the counter without a prescription. They can help treat diarrhea, heartburn, nausea and indigestion.

Don’t Drink From Unclean Hotel Glasses

If you find a glass in your room that has not been hygienically wrapped, thoroughly wash it before using.

Stay Mindful of Your Meals

Experiencing the local cuisine can be a satisfying part of travel. Dig in on the local stuff, but maybe have a meal or two each day that is a bit more like your home fare.

Don’t Drink Too Much Caffeine

Avoiding too much caffeine will keep you hydrated.

An increase in your daily caffeine intake disrupts your sleep. Keep your caffeine consumption within range of your normal levels to avoid problems.

Don’t Skimp On Sleep

Partying too hard and skimping on sleep can be detriment to any vacation. Ensuring that you stay hydrated and get plenty of rest will boost your immunity.

Don’t Swim In Polluted Water

Before diving in, look around for signs that you are about to dive into a cesspool! Look for suspicious pipes emptying into the water, odd smells, scum on the surface and other common-sense indicators that the water isn’t safe for swimming. Even ocean water can be terribly polluted if you are downstream from where an overloaded sewer system is emptying.

Snacks On The Go

Being prepared with healthy treats when you’re out and having plenty of water will keep you nourished and energized. There are so many great options like – WOLO Wanderbars, cut up veggies, fruit and nuts.



For more travel hacks like 20 Travel Nutrition Tips to Help You Eat Healthy While Traveling make sure to check out the WOLO Travel Blog - an awesome resource for the Savvy Traveler.

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