Adventure is a State of Mind
Health and Traveling
Previously, I’ve written about how travel is healthy for us, especially for our brains. I’ve also discussed coping with jet lag. And, my friend, Shelley LeValley, and I shared how travel impacts each of our intestinal systems differently.
What we haven’t discussed yet, however, is the things we can all do to stay healthy, in general, while traveling. So, to help me in that endeavor, I’ve invited Shelley back to discuss health and travel. I’ll let her start.
Hydrate, Hydrate, Hydrate
When it comes to travel, if I could make only one recommendation, it would be to stay as well-hydrated as you can. The average human body is made of approximately 60 percent water. Your brain is actually 75 percent water! You can’t have healthy muscle or brain cells if they’re dehydrated, which means you’re not going to have a very good time on your travel adventure if you’re not drinking enough water. (Other beverages to be discussed later.)
Headaches, constipation, moodiness, leg cramps, and brain fog are all possible signs you’re not drinking enough water.
How do you know you’re drinking enough water? Don’t worry about how many ounces you’re drinking. That gets complicated.
Instead, you should be able to pee on command and your pee should be the color of light straw. If either of these isn’t true, you’re not drinking enough.
And don’t wait until you’re thirsty to get a drink. If you’re thirsty, you’re already getting dehydrated.
Here are some strategies to help with hydration:
- Make sure it’s available or make a plan. Check on the water safety of the area you are visiting. If you have any concerns or doubts, make your first stop at a store to purchase jugs of water.
- Carry water with you. Many of us have gotten into the habit of carrying our “emotional support water bottles,” so bring your favorite with you. If you’re trying to minimize how much you’re packing, consider buying a collapsible water bottle. Some even come with filters. Another option is a hydration bladder that fits in your backpack. A benefit of these is the more you drink, the lighter your load! (Bonus advice: If you’re drinking more, you’ll need to find a bathroom more frequently. There are phone apps such as Toilet Finder and Flush Toilet Finder that can help you find public toilets.)
Other Beverages
Since we’re talking about drinking, let’s discuss those other beverages. Travel is a great opportunity to explore the local tastes and traditions, but excess is never a good idea.
I’m the first one to enjoy a good Prosecco in Italy, but the more alcoholic drinks you consume, the less water you’re drinking. And alcohol, as well as tea and coffee, are diuretics, which will contribute to becoming dehydrated.
Most importantly, all of us, myself included (and Sandi is also holding up her hand) tend to make poor decisions when we’re intoxicated. Have fun but do so in moderation so you won’t impair your ability to keep yourself safe.
Sleep
This is Sandi, and I’ll take on the issue of sleep. Sleep can be especially difficult for travelers. Some of you (like Shelley) may find it more difficult to fall or stay asleep when you’re not at home – you notice every noise and smell that differs from home, and those differences put your nervous system on high alert and keep you awake.
There are some of us, including me, who may find it easier to sleep when we’re not at home because we don’t feel responsible for any of the noises or things going on around us, so we actually relax more. But even if it’s generally easy for you to sleep away from home, changing time zones make it difficult for most of us to fall or stay asleep.
And in addition to those issues, of course, there is the excitement of being in a new place with so much you want to see and do. It’s tempting to jump out of bed as soon as the world hints it’s waking up and head out the door to do everything you can during the day until you collapse from exhaustion late at night.
If this is you and you’re traveling someplace where the summer days are especially long, you may find yourself severely sleep deprived after a few days with “the midnight sun.” The first time my husband, Greg, traveled with me to visit relatives in Canada, he learned the hard way that his usual rise-with-the sun routine was not allowing him enough sleep when the nighttime dark only lasted for a few hours.
Many individuals subscribe to the traveler’s version of “I’ll sleep when I’m dead,” which is, “I’ll sleep when I get home.” But even one night of inadequate sleep can result in elevated blood pressure throughout the next day, not to mention your brain working sub-optimally. Anyone who has traveled across multiple time zones and experienced jet-lag-induced sleep deprivation is probably familiar with the slightly unreal feeling of walking around a new place in a zombie-like daze.
Almost everything will work again if you unplug it for a few minutes, including you.
Anne Lamott
Inadequate sleep also has a negative impact on the immune system – your ability to fight off germs and viruses is compromised at the same time you’re being exposed to lots of new germs and viruses from being around so many new people. Not the best scenario if you want to stay healthy!
So while it can be tempting to short-change your sleep during a travel adventure, it’s important for your health to make sure you’re getting as much good quality sleep as possible. If you’ve changed time zones, take the steps you can to get your sleep back on a normal schedule.
Control what you can in your environment to make it as sleep-friendly as possible at night, such as closing blinds and adjusting thermostats to keep the room cool. Avoid activities that tend to disrupt sleep, such as drinking caffeine in the afternoon and evening, drinking alcohol late at night, and spending time on your electronics right before bedtime.
If there are additional strategies you use at home to improve your sleep, do your best to replicate these or find travel-friendly versions of them. For example, if you use a CPAP machine, did you know that you are usually allowed to bring it on a flight as an extra carry-on bag? (Most airlines allow passengers to carry on medical equipment. Double check with the specific airline you are flying.) Bring earplugs and/or an eye mask if you know you are sensitive to sounds or light.
Rest and Relaxation
People tend to label vacations as periods of rest and relaxation, but most of us have taken at least one trip after which we needed a vacation to help us recover. It’s understandable that travelers want to do as much as they can during the limited time they have, but our bodies aren’t designed to operate at full speed without a break. In addition to adequate sleep, we all need a little time to just hang out and rest.
One of the benefits of independent travel is you can control your schedule and plan some downtime. When traveling, leave some open spaces in your schedule. Sometimes these allow you to make the most of spontaneous opportunities that arise during your travel adventures, which is great! But, also consider using some of the unplanned time for a little rest and relaxation.
Now, you may be thinking of this as wasted time when you’re wanting to explore a new area, but rest and relaxation doesn’t necessarily mean you’re just staring at a blank wall. I’m also not recommending spending hours scrolling on your phone (which I do consider to be a waste of your time when you’re visiting someplace new).
What I’m suggesting is to still experience where you are, but do it at a significantly slower pace than you spend the rest of the day. For example, take a leisurely stroll through the neighborhood. Or, get a drink at an outdoor cafe and engage in some serious people watching.
Sometimes you may just want to spend a night in, and that can be exactly the reset you need. Go to the local grocery store or pizza joint and pick up dinner to take “home,” and then spend the evening just hanging out. Visit with your travel companions. Play a game together – a deck of cards doesn’t take up too much room in a suitcase and is a great way of passing time. Check out the local television channels. It doesn’t matter if you don’t understand what they’re saying – Greg and I once spent an hour entertaining ourselves by supplying our own dialogue to a Greek soap opera.
A Touch of Home
It can be overwhelming being immersed in another culture with different sights, sounds, and smells, not to mention different languages and customs. Sometimes our brains need a break. If you’re feeling overwhelmed by the lack of familiar sights and sounds, read a book or watch a film from your own country. In this day and age, we have access to all of those things on our phones.
I don’t suggest doing it every day of your trip, though. After all, we travel to new places to experience those new places, not to replicate our life back home. But if you know you’re approaching the point of overwhelm, a little taste of home may be just what you need to recalibrate and recover so that you’re ready to head out and explore again the next day.
Food
Speaking of sensory experiences, food is one of the most sensory-rich ways to experience a place and culture, and for both of us, it’s one of our favorite ways to explore new places.
Our first word of advice when it comes to food is, “Enjoy!”
Take the opportunity to try new foods. That can be one of the most enjoyable parts of travel. But as Shelley’s Grandma Opie would say, “Moderation in all things!” Listen to your body. Sometimes too much of a good thing is…well, just too much.
Nutrition is nutrition, no matter where you are. None of us can keep running if we try to fuel our bodies on only junk food. But even if you’re trying to eat healthy, you’re likely experiencing different seasonings or eating food that is much richer than what you eat at home. For example, many countries use different oils and cooking methods that can impact your gastrointestinal system if you’re not used to them.
Greg once once made himself sick in Uzes, France, because the duck he ordered was so delicious, he wouldn’t stop eating it, even when he knew it was far richer than he was used to and he was past the point of being full.
Some people can be intimidated by food they’re not familiar with, especially if it’s not served in a restaurant, but don’t be afraid to try street food! Just be smart about it. Some of the best food either of us have ever had has been street food. A long line is usually a good sign that the food is safe and good. (A long line of locals is an especially good sign that it’s tasty and safe.) Also, lines usually mean the food is fresh and hasn’t been sitting around for a long time, so the chances of getting food poisoning are significantly decreased.
If you have any food allergies or sensitivities, they don’t go on vacation even if you do. Make sure you have the translation of any questions or phrases you need to clarify what you’re eating. For example, when traveling in France with my cousin who is allergic to onions, I memorized the phrase, “Y a-t-il des oignons?” If you’re not sure whether you can correctly say what you need to say in another language, use a translation app on your phone. It’s a good idea to also print out the phrase or have a screenshot of it in case you don’t have a cell signal or wifi.
Movement
Shelley here again. Motion is lotion. It’s important to move, especially on those days when you may be on a train or plane. In fact, getting out of your seat and moving around is one of the best things you can do to reduce your chances of experiencing deep-vein thrombosis (blood clots). Take advantage of opportunities to move, such as going to the bathroom (even if you don’t need to go that bad) or moving around the aisle when seatmates get up.
Having said that, remember moderation is key to staying healthy. If you tend to be sedentary in your day-to-day life, don’t assume you’ll suddenly be able to walk 12 miles in a day, on cobblestone streets, and up and down hills.
Start preparing for your trip by walking more at home. And as much as you can, match your preparatory exercise to the type of walking you will be doing during your travels – Sandi has a friend who prepared for a hike to Machu Picchu in Peru by using the Stairmaster at her gym. She did so without holding onto the bars after a gym friend pointed out to her that there wouldn’t be handrails in the Andes!
When preparing and packing, don’t forget about your feet. Hiking in rough terrain or even walking on cobblestones in old historical cities can be murder on your feet. Make sure you have comfortable walking shoes and break them in ahead of your trip. Also, even if you’re packing light, bring a second pair of shoes. Wearing the same shoes day after day means they are rubbing on the same place on your feet day after day, and that’s how you develop blisters. A different pair of shoes with a dry pair of socks can go a long way toward keeping your feet healthy and blister-free. (But, just in case, pack some bandaids,)
If you’re unsteady on your feet, or even if you’re just concerned about the unevenness of where you’ll be walking, consider bringing a pair of trekking poles. They’re a good idea for everyone, but especially for us *ahem* older folks.
Finally, while traveling, many of us carry backpacks or heavy bags, such as camera bags. Straps may rub and the extra load may change your posture, both of which can leave you feeling sore in places you’re not used to feeling sore. This might be a good excuse to book a massage, but also make a point to stretch in the morning when you get up, at night before you go to bed, and anytime you’ve been sitting for an extended period of time. This can make a world of difference to your muscles.
Follow Your Usual Medical Regimen
If there are medications you regularly take, plan to bring enough to last your entire trip plus a few extra in case of travel delays. It’s also recommended, especially if you’re traveling internationally and will need to go through border control, to keep your medication in the bottle or packaging it came in from the pharmacy.
If your medications are essential and will cause a problem if you miss a dose, it’s even more important to make sure you have enough to cover your entire trip. In this case, it’s also a good idea to have an extra prescription with you (ask your medical provider for this) in case your medication is lost or stolen.
Be Prepared
As you can tell from what we’ve written so far, the best general advice we can give you is to be prepared. Plan to bring what you need, and have a plan as to how to handle any potential problems.
In addition to bringing extra medicine and a copy of your prescription, bring an extra pair of glasses and/or your glasses prescription. (Shelley once broke the lens of her glasses while traveling in Mexico. Luckily, friends who were traveling later to join her were able to bring her extra pair from home.)
If you anticipate other potential problems, plan for those as well. For example, if you know you get motion sickness, bring the medication you normally use.
If you’ve read the water is contaminated in the area where you will be traveling, talk to your medical provider about whether there is any recommended medication to take with you.
If you have a medical condition that could potentially result in you being disoriented or unable to explain your condition (such as diabetes or a seizure disorder), consider wearing a medical alert bracelet.
The CDC has a list of potential health-related items they recommend packing. Take a look and consider whether any of them would be beneficial to you, depending on where you are traveling. If there are over-the-counter medications you routinely use at home, such as an antacid or Tylenol, it’s usually a good idea to pack them since they might be difficult to find in another country or may be labeled with a different name there.
Before You Go
As part of preparing for your adventure, there are also several heath-related things you should do prior to actually packing for your trip.
First of all, be current with your medical check ups. Being away from home is not the time you want that nagging ache to turn into a full-blown ailment with a visit to a hospital emergency room.
Similarly, make sure you’re up-to-date on your vaccinations. Some countries require proof of specific vaccinations. If you’re not sure what you need, talk to your medical provider and check out the CDC Destinations website. Start early with this process. Some countries require specialized vaccines that your health provider or the local health department may need to order for you. Also, some vaccines are actually a series of shots, so you need to start early enough to allow for the recommended time between each injection.
It’s also a good idea to make sure your health insurance will cover you in another country. You can find this out through your insurance company’s website or by calling the phone number on the back of your insurance card.
If your insurance doesn’t cover you, it’s a good idea to buy a travel medical policy to cover the length of your trip. You can do an internet search for “travel medical insurance,” and there are a number of affordable plans out there. Be sure to read the fine print about what the policy covers. For example, if you want to be covered to fly home with medical assistance if you’re seriously injured, make sure that “medical evacuation” is part of the policy. (It’s kind of a morbid thought, but some insurance plans also cover the “return of remains,” which means if you are killed while traveling, they will pay to send your body home.)
In Case of Emergency
We all know that not everything is under our control, and sometimes health emergencies happen.
If you experience a health emergency, ask for help.
Help can come in many forms. Obviously, if you need medical care and know where the closest hospital is, go there. If there is a police officer, firefighter, or other first responder, ask them. If language is a barrier, use Google Translate or another translation app on your phone.
If you are staying in a hotel, the concierge or front desk staff can often help, including potentially acting as a translator for you if you need to make a call to a medical professional.
Something we as Americans are not as familiar with is seeking out pharmacists for medical advice and information. In Europe, especially, they often do much more than just fill prescriptions. In some countries, pharmacists can even prescribe medications.
Even if they can’t, they will be familiar with the medical community in the area and can give recommendations as to where to seek out the treatment you need. (And, if you’re seeking an over-the-counter medication that has a different name than you’re used to, a pharmacist usually can help figure out what you need.)
In Summary
Shelley and I have written a long article that can basically be summed up in one sentence:
Staying healthy when you’re traveling isn’t that different from staying healthy when you’re home – it all comes down to hydration, nutrition, movement, and being prepared.
Our physical health impacts our emotional and mental health, so you’re guaranteed to enjoy your travel adventures more if you do what you can to stay healthy. It just takes a little planning.
If you’re traveling and you or your companions are feeling grumpy and not enjoying yourselves, could it be because you’re dehydrated, hungry, need to go for a walk, or need a nap? What preparations do you need to take before and during your next travel adventure to be at your healthiest and most energetic?
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