Movement
On a plane, train or in the car, shift position every hour or two, roll your ankles and tense your leg muscles. At stops and in the aisle, stand up and stretch.
Methods
Methods and approaches
On the road, a lot depends on simple habits that take no shopping and no special knowledge. We've gathered the non-medication tips commonly given to travelers and sorted them into three groups.
Simple travel habits work more quietly than any promise, but you can start them right now — with a sip of water and a short walk.
How this section works: we only cover everyday habits — movement, water, sleep, clothing, hygiene and food. We don't discuss medicines, supplements or procedures: those are questions for your doctor. If a tip doesn't suit you or you're not feeling better, don't just put up with it — get medical help.
Your body on the move
Long hours of sitting and dry air wear you out more than you might expect. Moving and drinking water are the two simplest things you can do.
Water
Carry a bottle and sip throughout the day, especially in the heat, in the mountains and on planes. Thirst and dark urine are signs you're not getting enough water.
Rhythm and weather
A new time of day and an unfamiliar climate take some adjusting to. Light, sleep and the right clothes help.
Sleep and light
At your destination, get outside in the morning and during the day, and in the evening dim the lights and put screens away. A short daytime rest is better than a long sleep that lasts until evening.
Dressing for the weather
In the heat, wear light-colored loose clothes and a hat; in the cold, several layers, dry socks and protection from the wind. A spare set of dry clothes comes in handy in any climate.
Hygiene and food
An upset stomach is one of the most common travel problems. Much depends on clean hands and choosing food and water carefully.
Hand hygiene
Wash your hands with soap before eating and after using the bathroom, and where there's no water, use hand sanitizer. Avoid touching your face with unwashed hands while in transit.
Safe food and water
If you're not sure about the tap water, drink factory-sealed bottled water or boiled water. Choose hot, thoroughly cooked food, and wash or peel fruit yourself.
Who should talk these habits over with a doctor first
- People with heart, blood vessel, lung or kidney conditions
- Pregnant women
- Anyone who has recently had surgery or an injury
- Parents of young children
- Older travelers, especially in hot weather and in the mountains
Related reading
- Topics
Motion sickness, time-zone changes, heat, cold, altitude and long flights, grouped by topic. Plus our article catalogue.
- Prevention
How to prepare for a long flight: what to do ahead of time, how to look after yourself in the cabin and how to recover after landing.
- Questions
What to ask your doctor before a trip, when you live with a chronic condition, or before traveling with kids or older relatives.
- Research
How to read news about travelers' health and tell real science apart from a sales pitch.
Sources
- WHO — travel health advice
- Russian Ministry of Health — general health guidance
This guide summarizes general information about staying well while traveling as of the date it was prepared. Advice for travelers is updated from time to time, and what is right for you personally is something to decide together with your doctor.