Whether you’re going on vacation or traveling for business, planning can get hectic. When you have so many other things to think about it might be easy to forget about your general health, as you’re thrown out of your usual routine. Especially with everything going on in the world right now, you want to make sure you’re in peak physical health while traveling. You can’t control the people around you, but you can do everything in your power to stay healthy! Check out these 10 steps to boost your immune system and keep up your physical well-being while on the road.


1. Keep Up On Your Supplements

When going in-and-out of airports you’ll be exposed to many germs and risk-factors that might not exist in your everyday life. Being on the go, you might not be thinking about keeping up on your normal health regimen. Realistically, you’ll want to continue any of the supplements you usually take and take a couple of extra supplements to make sure your immune system isn’t compromised. It’s a good idea to pick up something that will add some extra vitamins while still paying attention to your energy levels.


Supplements like Power Life can help give you a well-rounded source of vitamins and minerals while providing a plant-based protein to keep up your metabolism. This type of health support is a great idea for general use in your everyday life as well as coming into contact with foreign entities. If you’re looking for an extra immune system boost, you could add a vitamin C based supplement.


2. Continue To Exercise

With a travel itinerary to throw off your day-to-day, it can be hard to keep up the same level of exercise as you usually participate in. You may have to adjust your exercise regimen while away from home, but you don’t want to forget about it! Making sure you stay active by doing some quick muscle building exercises or adding in some simple yoga routines before bed will ensure that your body doesn’t get out of shape. You might also add a couple of botanical garden or museum trips to your itinerary each day to ensure that you’ll get a decent amount of walking in without having to think about it.


As your diet will probably change during this time, it’s important to keep moving so that you don’t come back from your adventures a couple sizes larger. Again, this doesn’t have to be high-impact, or as intense as you might usually go, just something to keep your body active and ensure that you don’t knock your metabolism out-of-whack.


3. Eat Consciously

You’ll probably want to indulge in some new cuisines while away from home. What’s the point of traveling if you don’t get to try some new experiences? However, it is important to continue to eat mindfully, making sure that you are taking in a decent amount of fruits, vegetables, proteins and healthy fats to keep your body functioning at its maximum potential. A natural source of a large number of beneficial vitamins and essential amino acids, you’ll want to be sure to keep up on eating citrus fruits, leafy greens, carrots and broccoli. A great source of protein and healthy fats can be found in foods such as whole eggs, avocado, nuts and fish.


Furthermore, you’ll want to pay attention to where you are sourcing your food from. You don’t want to spend half of your vacation time in the bathroom dealing with a food-poisoning situation. If you are unsure of a town or restaurant, it’s a good idea to skip the dining experience and head to the grocery store.


4. Stay Hydrated

You might be familiar with the common recommendation of drinking about 64 ounces, or 8 cups, of water a day, but you might not always follow it exactly. Especially when on the go and in climates that your body isn’t used to, you’ll want to pay specific attention to making sure you and your family are hydrated.


Depending on what type of climate you usually live in, you might not need as much water on a regular basis. If you are visiting a drier and hotter region, your body will be using more water than usual and you might not realize this until after you’ve hit a dangerous range. Conversely, if your body is acclimated to a particularly dry area and you are visiting a humid area, you might not feel like you need to drink as much water because the air is so moist. This can also be deceptive, and you will need to remember to drink water even if you don’t feel thirsty.


The amount of water you will need to consume is also dependent on your activity levels. If you’re planning on spending time hiking or going on longer walks than you usually do, don’t forget to bring enough water with you. You might not have access to more water at a time when you need it.


5. Stick with Bottled Water

Whenever you’re in a foreign country where you might not know the quality of the water, it’s a good idea to pick up bottled water instead. While the local population may be drinking water straight from the tap, you don’t know how your body will react to different substances found in the water that your immune system has never had to deal with before.


With the pandemic status of the world right now, you’ll want to stick with bottled water no matter if you’re just traveling to the next city. It might be tempting to stop and fill your water bottle up at a public water fountain, but you don’t know what germs may have come into contact with the spigot before you got there. It might be a less cost-effective method of staying hydrated, but it will be worth it to know that nothing else has touched your water before it hits your lips.


6. Wash Your Hands Frequently

Washing your hands is always important, especially when you are in foreign areas where you may be exposed to germs you don’t usually come into contact with. For this reason, you’ll want to wash your hands frequently. You’ll want to clean your hands thoroughly after coming into contact with anything that may have been touched by another person. When washing your hands you should follow the correct hand-washing technique, making sure to scrub your hands with soap and water for at least 20 seconds. When drying your hands it is important to use a clean towel or air dryer. If you’re washing your hands in a public setting that only has reusable towels, let your hands air dry to avoid contamination.


7. Bring Sanitizers

There may be plenty of times when you are unable to get to a place with running water and soap. In this case, it is imperative that you have anti-bacterial hand sanitizers. Especially after touching cash, you’ll want to sanitize your hands and arms to kill anything that might have made its way onto your person. Keep in mind that hand sanitizers do not kill all types of germs. They are also much less effective when hands are covered in dirt or grease-like substances. This means that you cannot replace handwashing with sanitizing. Using hand sanitizers should be an additional method of protection rather than a primary one.


Another good idea is to carry a spray sanitizer with you. As you will be in many different places, including airports, airplanes, taxis, restaurants and hotel rooms, it is handy to have a spray solution that you can apply to publicly used items before you touch them. Most hotels and restaurants are working to keep their buildings as sanitary and safe as they possibly can be, but you don’t know what other customers are doing. It is good to stay proactive to avoid any potential risks you might be facing.


8. Wear a Mask in Public Settings

While at home or with people that you commonly come into contact with, it probably isn’t necessary to keep a mask on. However, each time you go into the public, you’ll want to be sure you head out protected, especially while traveling on public transportation. Keep in mind that your mask is only as effective as you, the wearer, makes it. You will want to keep the entirety of your nose and mouth covered at all times. If either your nose or mouth is uncovered, you might as well not be wearing a mask, as contagions can be spread through either avenue. You’ll also want to avoid touching the mask with your hands as much as possible. This can be difficult, but it’s worth the extra effort!


There are many different types of masks that offer various levels of protection and may be reusable or disposable. Whatever type of mask you choose to wear, pay attention to cleaning methods as directed by labels to make sure that you aren’t using a product that has been made inherently faulty.


9. Avoid Unnecessary Contact

As social distancing becomes the new norm, you’ll find that most people are quite aware of keeping their distance. While traveling to new places and meeting new people, however, it can be easy to accidentally fall into old habits of reaching for a nice-to-meet-you handshake or a friendly I-haven’t-seen-you-in-so-long hug. Try to avoid any of these muscle memory reactions. Even if someone goes to shake your hand, you don’t have to reciprocate for the purpose of politeness. Most people are also acting reflexively based on past habits. If you politely let them know that you would shake their hand in other circumstances, they will be understanding of the situation.


10. Use Digital Payment Methods When Possible

A moment of contact that can be particularly difficult to avoid is presenting payment at a grocery store or restaurant. While you may want to carry some cash on your travels for emergency purposes, you’ll want to try and place as many payments through digital options as possible. There are multiple great apps such as Samsung and Apple Pay that allow you to complete payment without ever touching a publicly used item.


If you are in a situation where you need to use a card reader, it is a good idea to use your sanitizer spray on the device before you touch it. This will help you to avoid any germs that a previous customer may have left behind. You’ll want to let the area dry before you touch it. In the case that you do have to use cash, remember to wash or sanitize your hands directly after receiving your change.


As you navigate your travels, keeping your physical health in the forefront is important. Taking time to think about your physical health and making a plan to keep you and your loved ones safe can help keep your stress levels lower and your body thriving.