Nothing ruins a good vacation like suddenly falling ill. Unfortunately, your risk of coming down with something increases substantially any time you’re on the go. You’re exposed to new germs your body isn’t familiar with fighting, you’re encountering situations that can be stressful on your immune system and it’s more difficult to stick to your normal wellness routine. However, while the task of staying healthy while you travel can seem like a daunting and overwhelming one, you can easily accomplish it by following a few simple tips.

Stay Hydrated

If you’re flying to and from your destination, this is particularly important, as dehydration is just one of the health issues associated with flying. Take a water every time you’re offered one by the flight attendant and reduce your caffeine and alcohol intake. Additionally, avoid salt-laden foods while on the plane and at the airport.

Stay Active

Don’t abandon your fitness routine entirely while travelling. This can be easier if you’re travelling for leisure, especially to a fun, new destination, where you’re doing a lot of walking to sight-see anyway, but if you’re travelling for work or another event that will require you to spend most of your day sitting in a boardroom or with long-distance family or friends, make an effort to get moving, even if it’s just a short walk.

Take a Supplement

Your body needs all the extra help it can get. Taking supplements before and during your trip can help boost your immunity system and give your body an edge over the new threats it’ll be facing. Try over-the-counter supplements found at nearly any pharmacy, such as Vitamin C, Vitamin B Complex and Echinacea.

Keep Sanitiser on Hand

Keep some hand sanitiser, well, on hand. Use it frequently, but particularly after you come into contact with certain aspects of the travel experience — the tray table (did you know it’s the germiest place on your airplane, even more so than the lavatory?), the check in counter, door handles, the ticket kiosk and more.

Get Enough Sleep

Even if you’re not crossing time zones, you can still expect to feel a little more lethargic while you’re on the go. Demanding schedules, tiring experiences and the new environment can all drain you a little more than normal, so don’t feel bad if you need to head to bed a little bit earlier on the first or second days of your holiday.

Pace Yourself

Likewise, during the day, don’t push yourself too hard. Make sure you’ve planned out an itinerary that’s kind to both yourself and your fellow travellers. You may find that you need a nap during the day, after a long morning of tours, and it might be fine to skip an afternoon activity or rearrange some things to take a little break. However, it’s easier to just plan ahead and keep this in mind when plotting out your itinerary — don’t force yourself to go, go, go, or you may end up regretting it.

Make Smart Choices

Make smart dining choices, even if you are tempted to load up on all the regional foods available. Of course, indulge in ice cream sandwiches in Singapore and egg tarts in Hong Kong, but also add in some fresh fruits and vegetables. Look for menu items that are lower in sodium and fat. Also, don’t skip out on breakfast, even if you’re not normally a breakfast eater at home. You’ll need the energy and your body will thank you for it later.

Protect Your Biggest Organ

With all this protection from the common cold, the flu and gastrointestinal issues, it’s sometimes easy to forget to protect your biggest organ of all — your skin. Apply sunscreen as needed for your destination and activities, and if you’re visiting an area where mosquito-transmitted illnesses are an issue, invest in some good insect repellent!

Take a Breath

If at any time you feel overwhelmed or stressed, just take a break and take a breath. Travelling is meant to be a joyful experience and if you’re anxious or emotionally distraught, you can never fully enjoy the adventure. Do whatever you need to take care of your mental health — indulge in some alone time, meditate or do some yoga.

It’s relatively easy to stay healthy while travelling if you follow the above tips, mixed with a little common sense. As always, if you’re making significant health changes to your lifestyle, it’s a good idea to check in with your doctor first, but otherwise, taking these small steps toward better immunity and a healthier life can not only decrease your risk of illness while travelling, but also increase your enjoyment of your international experiences!