Wash Hands
The number one way to avoid getting sick is to wash your hands. Simple and easy, you don’t need anything special, just plain old soap and water. I also like to keep a hand sanitizer in my purse for on the go cleaning. You want to use a hand sanitizer with at least 60% alcohol in the ingredients to be effective at killing germs. There are some viral hand sanitizers out there that claim to clean your hands without alcohol, these are simply put just not effective at killing germs. Now using an alcohol based sanitizer can be drying to your hands when used all the time. I recommend also carrying a small lotion with you to moisturize your hands after using the sanitizer.
Some countries are known for not having soap available in public bathrooms. For travel you can pack small sheet soap. Carry this with you in case you run across a bathroom without soap or that is out of soap.
Water Safety
If in doubt about the potability of water buy bottled water. There are water bottles that come with filters but I tend to buy bottled water instead. Most locals will be able to tell you if you can drink the water or not. Also try to avoi ice made with tap water. I’ve gotten sick from ice made with tap water and it isn’t fun. If the water has been boiled, like in soup of food it should be safe to consume.
Also make sure to stay hydrated on vacation. You can buy single serving electrolyte packets to increase hydration, especially if you are somewhere hot and are sweating a lot, or doing a lot of strenuous exercise. I like the electrolyte Ultima, because it doesn’t have added sugars.
Multi-Vitamin + Vitamin D
I don’t take a multi-vitamin everyday, but when traveling I recommend doing so. When we travel we tend to eat out more, and are subject to the foods available at our travel destination. Some destinations are super meat heavy, and you won’t be getting as many vegetables and fruits as you would normally eat at home. For this reason I recommend taking a multi-vitamin with you. If you can find a multi-vitamin with vitamin D in it, that is better. If not, get a vitamin D supplement to take with you. Most adults in the US are deficient in vitamin D.
Vitamin D helps regulate the absorbtion of calcium and phosphorus, which helps to regulate the immune system. Studies also show that vitamin D can help reduce the chance of getting sick and if you do get sick help reduce the severtiy.
Vitamin B has been shown to increase energy levels after taking it, so make sure that your multi-vitamin has the daily recommended amount of vitamin B as well. This can give you a little boost of energy.
Good Sleep
Sleep is essential for health. To make sure I can sleep well at night I stop drinking caffeine after about noon. I also cut alcohol out. Alcohol disrupts sleep and makes the sleep you do get a less restful sleep.
Time change can also mess with your circadian rhythm and sleep. The best thing you can do to beat jet lag is to start changing your internal clock a couple of days before your trip. Also when you get to your destination, try to stay awake until it is bedtime there, and avoid taking naps if at all possible the first day.
However, I am a supporter of taking naps on vacation. I don’t nap in my everyday life very often, so on vacation I like to treat myself and take a nap here or there as needed. Be careful not to overplan your days, and build in time to your schedule for rest periods.
Activated Charcoal
I like to have activated charcoal on hand when traveling so that I can eat those delicious street tacos or pad thai without worrying about getting travelers diarrhea. Just make sure to drink plenty of water, because this can be dehyrating. Also it doesn’t work for viral causes of diarrhea or upset stomach (like the cold or flu).
Zinc for Cold Prevention
I take zinc whenever I start to feel a cold coming on. This is a good item to have with you when you are traveling, just in case you start to feel sniffly. When you take zinc you want to place in your mouth and let it melt, then not drink anything for about 15 mintutes afterwards, this helps it to absorb into the mouth. Studies have shown that zinc can help shorten the length of your cold by up to two days if taken at the first signs of a cold
Fiber
Constipation can be an uncomfortable problem when traveling, whether you are eating an abundance of good cheeses in Italy or eating a lot of meat in Argentina. Traveling usually means you are eating differently than you would at home and that can mess with your digestion and your gut. If you have problems with consitpation, try to eat more fibrous foods like fruits and veggies. If you don’t have access to a lot of high fiber foods, you can bring along a fiber supplement.
Sunscreen
Don’t forget sun protection while on vacation. I am lucky and don’t tend to burn but it is still important to protect your skin from the sun. I like to buy sunscreen when I get to my destination, so that I can buy a bigger size of product. Also don’t forget to apply sunscreen to your face, under your makeup. Invest in sunscreen that looks good under makeup, asian sunscreens are superior under makeup. Regular sunscreen use protects against skin cancers. Opt for 30SPF or higher, to block up to 97% of the sun’s ultraviolet rays. Remember to re- apply every couple of hours, and always reapply after getting in the pool or ocean.
If you are traveling somewhere where you will be getting in the ocean, opt for sunscreen that is reef safe. Some of the chemicals in regular sunscreen can damage coral reefs and increasingly locations are requiring that you wear reef safe sunscreen in the water. I am pretty passionate about saving our coral reefs, so this is an important feature of sunscreen when I’m traveling. I do live in Utah, so not near an ocean, and will just apply regular sunscreen when outside here.
Safe and happy travels!
-Beck
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