Dezcourse

Traveling the world—what a ride, right? It’s like the world’s biggest buffet of experiences, cultures, and oh, the people you meet. But let’s be real: it’s also a total workout for your body and mind. You’re constantly on the move, eating new foods (some questionable), and finding new ways to lose your luggage at 2 a.m. Anyway, here’s the kicker: keeping yourself healthy through all the chaos is just as important as booking that ticket.

So, if you want to stay sharp while hopping from one exotic location to the next without feeling like a wrecked human by day three, keep these easy tips to stay healthy while traveling the world in your back pocket. (Or, let’s be honest, your phone—because you’ve lost your paper maps like three times this month).

Hydration is Your Best Friend

I’m not gonna sugarcoat it—hydration is everything when you’re traveling. Your body is a sponge, soaking up the humidity, the flight air, the sweat from your backpack straps (ah, memories), and let’s not forget, the sometimes questionable street food. The worst? Dehydration. It’s sneaky—like, you don’t feel it until you’re on the floor in a random alley in Bangkok, realizing that your “refreshing” cocktail might’ve been the thing that tipped you over.

• Keep a water bottle with you: This was a game-changer for me. I’ve spent a solid half-hour looking for a water refill in airports. Have y’all seen those weird water stations? Totally awkward. Carrying your own bottle? So much easier.
• Drink before meals: Hydrate yourself before sitting down to eat. You’ll feel fuller, and your stomach won’t be like, “Oh hey, I’m bloated because you just drank an ocean of juice.”
• Cut back on caffeine and alcohol: I know, I KNOW. That third espresso at 3 p.m. is calling your name. But listen, after a couple of days of that, you’ll feel like you’re about to launch into a caffeine-fueled panic attack. I made this mistake in Rome once. I was jittery for four hours, trying to figure out how to ask for directions in Italian… and just staring at the pretty pictures in the guidebook.

Here’s a fun fact: the local “hydration” advice in Australia? All about water, not Fosters. They take their hydration seriously—and so should you.

Eat Like a Local (But Also Like a Person Who Doesn’t Want Food Poisoning)

Street food. Oh man, it’s such a draw, right? The smell, the color, the… slight fear that this might be the thing that sends you running to the nearest bathroom. Still, eating local is essential. But there’s a sweet spot between exploring new tastes and not dying in a poorly lit alley.

• Go for fresh, whole foods: A few years ago in Thailand, I ate fruit from this tiny market vendor. I nearly cried. It was so good. Pineapple so fresh I thought it was still growing on the plant. I remember the moment like it was yesterday—me, sitting on a curb, trying to balance my street fruit and giant iced tea.
• Limit processed junk: Yes, those chips look mighty tempting at 3 a.m. during a layover. But remember, you’ll regret that decision when your body decides it hates you in the morning.
• Snack smart: No, I didn’t survive on just croissants in Paris. (Okay, I kind of did, but hear me out…) Pack some nuts, granola, or trail mix. You’ll avoid getting hangry in front of a cute cafe with no idea what to order.

Also—random historical tidbit here: Did you know the Victorians thought eating tomatoes could kill you? It wasn’t until someone noticed that, hey, they might actually be delicious and safe that tomatoes became a thing. I guess someone just had to take the risk. Bold.

Get Moving—But Not in the Way You Think

Listen, you don’t have to join some expensive gym in Bali to stay fit. But here’s the deal: if you’re hopping from city to city, the last thing you want is to feel sluggish. So how do you keep your blood pumping and muscles loose without breaking the bank?

• Walk everywhere: I swear by this. On my trip to Rome, I decided to walk from one end of the city to the other—9 miles. Big mistake. But here’s the thing: I got to see everything I wouldn’t have noticed if I’d been sitting in a taxi. Plus, after all that walking, I felt like a gladiator.
• Yoga or stretching: You might think I’m joking, but hear me out. I did a yoga class in Bali (just after I googled how to “not look stupid”). It was a game-changer. A lot of trips have an abundance of scenic locations where you can just stretch, breathe, and feel zen. Plus, no one can see you fail at a downward dog.

If I can hike up to the top of Machu Picchu with nothing more than a bottle of water and a snack in my backpack… y’all, you can do this too. Take the stairs. Skip the escalator. Stretch out your tired legs.

Sleep is the Ultimate Secret Weapon

I’ll admit, when I first started traveling, sleep was always the last thing on my mind. I mean, I was in Rome! There was so much to see. Who needs sleep when there’s a gelato shop open at 11 p.m.?

Turns out? I needed sleep.

• Try to stick to a sleep schedule: Yeah, this is hard when you’re crossing time zones like a jet-lagged zombie. But trust me, your body will thank you. When I went to Japan, I forced myself to adjust to the local time zone. By day two, my body was like, “Okay, we’re doing this.” Sure, I still had an embarrassing nap in the park at 4 p.m., but that was for my health.
• Create a comfy environment: No, I didn’t bring my pillow from home (though I wish I did). But little things, like packing earplugs or an eye mask, can really improve your sleep. Trust me, after 16 hours of jet lag, anything that lets you sleep is a win.
• Avoid screens: I’ve totally looked at my phone at 2 a.m., scrolling through Instagram as the blue light blinks into my brain, making sleep a distant dream. Don’t do it. Put your phone away.

By the way, fun fact: one time I forgot I was in a shared dorm room at a hostel and snored so loud, I woke up everyone. Let’s just say they’re not giving me a “Best Roommate Ever” award anytime soon.

Protect Yourself from Illness (Or at Least Be Smart About It)

You’ll never know when you’re going to be exposed to something… questionable. Whether it’s a cold from your flight buddy or, you know, something more exotic from your street food mishap, you need to be smart about staying healthy.

• Wash your hands: This is like the number one rule of travel. Don’t be that person who skips it because “it’s too much of a hassle.” I can’t tell you how many times I got sick because I didn’t wash my hands properly before eating. Rookie mistake.
• Vaccinations are your friend: Before going to certain countries, talk to your doctor. Some places require specific shots. I know, I know—shots suck. But not as much as that 3-day fever.
• Pack a health kit: I always carry basic meds—headache, upset stomach, allergy relief. A random fever struck me in Prague once. I was so glad I had something in my bag because nothing kills your travel vibe faster than running around looking for a pharmacy.

And, seriously, always remember to drink water before you try that spicy street taco. Your stomach will thank you.

Stress Less, Explore More

Okay, okay, this one’s probably the hardest. Traveling can be hella stressful, especially when things go off the rails. Lost bags? Classic. Missed trains? Definitely happened to me. But stress? Nah. You gotta let it go.

• Meditation or deep breathing: This one took me forever to get into. But when I finally tried it? I felt like a brand-new human. Whether it’s before a big adventure or just to calm down after being lost for an hour, take five minutes and breathe.
• Don’t over-schedule: Look, I’m a planner. But the beauty of travel is being spontaneous. I’ve missed train rides I was sure I’d catch… and then stumbled onto a beautiful random cafe that became my favorite spot in Barcelona. Go with the flow.

Anyway, there’s no perfect formula for stress-free travel, but being flexible and practicing mindfulness can help keep you from losing your mind.

Conclusion

So, there you have it—your guide to staying healthy while traveling the world. It’s not rocket science. Hydrate. Eat well. Get some steps in. Sleep like a champ. And above all, have fun. Oh, and when in doubt, always remember: the airport gift shop will have a bottle of water, but it won’t have a cure for dehydration. Stay healthy, y’all, and enjoy the ride.