Maria Katrina Paras

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<p>There’s nothing worse than catching a cold on day two of your dream vacation or waking up jet-lagged and sluggish when you should be exploring new adventures. Trust me, I’ve had a couple of bedridden days during big out-of-the-country trips. Travel is meant to recharge us, but without the proper preparation, it can take a toll on the body. From erratic sleep schedules and unfamiliar foods to cabin air that dries out sinuses, your health can get thrown off balance before you even land.</p><div><br/></div><div><span class="fr-img-caption fr-fic fr-dib fr-rounded" style="width:700px"><span class="fr-img-wrap"><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/1756185851985Sick 1.jpg" style="width:700px" class="fr-fic fr-dib fr-rounded"/><span class="fr-inner">Got a trip planned soon? It’s all about preparation to stay when it comes to health and travel!</span></span></span></div><p>The good news? Staying well on the go isn’t rocket science—it’s strategy. This guide breaks down the essential dos and don’ts, the must-pack health items, and the wellness hacks frequent travelers like me swear by.</p><div><br/></div><div><strong>Travel Smart: Dos &amp; Don’ts for Optimal Wellness</strong></div><div><strong>DO: Prioritize Hydration</strong></div><ol><li>Airplane cabins are notoriously dehydrating. Drink at least one glass of water per hour in-flight and avoid excessive alcohol or caffeine, which worsen dehydration.</li><li>Carry a tumbler or a collapsible water bottle. You can fill it post-security and stay hydrated throughout your journey.</li></ol><div><br/></div><div><br/></div><div><span class="fr-img-caption fr-fic fr-dib fr-rounded" style="width:700px"><span class="fr-img-wrap"><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/1756186632148Sick 2.jpg" style="width:700px" class="fr-fic fr-dib fr-rounded"/><span class="fr-inner">A collapsible water bottle is a good adventure companion.</span></span></span></div><div><br/></div><div><strong>DO: Be careful what you ingest.</strong></div><ol><li>Stick to bottled or filtered water. In many countries, tap water isn’t safe—even brushing your teeth with it can cause stomach issues.</li><li>Eat freshly cooked food. Street food is part of the experience, but make sure it’s cooked hot and served fresh to avoid foodborne illness.</li><li>Wash your hands or sanitize them often. Airports, public transport, and tourist sites are germ hotspots.</li></ol><div><br/></div><div><span class="fr-img-caption fr-fic fr-dib fr-rounded" style="width:700px"><span class="fr-img-wrap"><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/1756187006946Sick 3.jpg" style="width:700px" class="fr-fic fr-dib fr-rounded"/><span class="fr-inner">Street food is delicious but always prioritze food safety and hygiene! </span></span></span><strong></strong></div><div><strong>DO: Move Whenever You Can</strong></div><ol><li>On long-haul flights, get up every 1-2 hours to stretch, walk, or rotate your ankles to prevent blood clots and stiffness.</li><li>Consider compression socks to improve circulation, especially on red-eye flights.</li></ol><div><strong>DON&#x27;T: Overindulge Before or During Flights</strong></div><ol><li>Heavy, salty, or greasy foods make jet lag and bloating worse. Opt for light meals instead.</li><li>Skip sugary snacks—blood sugar spikes can amplify fatigue</li><li>Overdo caffeine and alcohol. Both dehydrate and worsen jet lag symptoms.</li></ol><div><strong>DO: Protect Your Immune System</strong></div><ol><li>Wipe down tray tables, seatbelts, and touchscreens with handy sanitizing wipes.</li><li>Use a saline spray or nasal moisturizer to protect your sinuses from dry cabin air—it’s one of the easiest ways to fend off airborne germs.</li></ol><div><strong>DON&#x27;T: Push through sickness.</strong></div><ol><li>Rest, hydrate, and get checked—especially if symptoms escalate.</li><li>Connect with a doctor who specializes in e-consult prior to your trip, if you can.</li></ol><div><strong>DO: Prioritize Safety</strong></div><ol><li>Check local emergency numbers. In case of sudden illness or accident, know where to go and who to call.</li><li>Research destination-specific risks. Check if your destination has water advisories, malaria zones, or vaccination requirements. </li></ol><div><br/></div><div><a href="https://www.abs-cbn.com/metro-style/wellness/2025/8/14/how-to-supercharge-your-immunity-during-the-rainy-season-1705" rel="noopener noreferrer" target="_blank">READ: Daily Practices to Supercharge Immunity During Rainy Season (Apart From Taking Vit. C!)</a></div><div><br/></div><div><strong>What to Pack: The Wellness Essentials</strong></div><p>Even if you’re a minimalist packer, a small health kit can make a world of difference.</p><div><br/></div><div><span class="fr-img-caption fr-fic fr-dib fr-rounded" style="width:700px"><span class="fr-img-wrap"><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/1756187538509Sick 4.jpg" style="width:700px" class="fr-fic fr-dib fr-rounded"/><span class="fr-inner">Check your wellness essentials before zipping up that luggage!</span></span></span><strong></strong><br/></div><ol><li><strong>Electrolytes</strong> – Powder packets or drops are lightweight and perfect for restoring hydration after flights or long walks.</li><li><strong>Lozenges</strong> – Keep your throat soothed when there’s a tickle starting due to dry cabin air.</li><li><strong>Reusable water bottle</strong> – Choose one that’s collapsible to save luggage space.</li><li><strong>Probiotics </strong>– Help your gut adjust to new cuisines and prevent stomach issues.</li><li><strong>Sanitizing wipes &amp; hand spray</strong> – A must for planes, trains, and crowded markets.</li><li><strong>Travel pillow, earplugs, eye mask, &amp; melatonin</strong> – For better rest in transit and reducing jet lag fatigue.</li><li><strong>Sunscreen </strong>– Outdoor adventures expose you to stronger UV rays than you think. Always pack sunscreen, even for cold destinations.</li></ol><div><br/></div><div><strong>Vitamins &amp; Medicines to Consider</strong></div><div><strong>Everyday Boosters</strong></div><ol><li><strong>Elderberry + Vitamin C + Zinc</strong> to support immune function during travel (these usually come in gummies or syrup format).</li><li><strong>Magnesium</strong> to ease muscle tension and improve sleep quality.</li><li><strong>Probiotics</strong> to prevent gut discomfort from new cuisines</li></ol><div><strong>Medicines for Emergencies</strong></div><ol><li><strong>Pain relievers</strong> (paracetamol or ibuprofen)</li><li><strong>Antihistamines</strong> for unexpected allergies</li><li><strong>Anti-diarrheal medication</strong>—essential when trying street food abroad</li><li><strong>Motion sickness tablets </strong>or ginger chews for boat rides, buses, or ferries</li><li><strong>Antacids</strong> to counter acidic or spicy local dishes</li></ol><div><span class="fr-img-caption fr-fic fr-dib fr-rounded" style="width:700px"><span class="fr-img-wrap"><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/1756188242770Sick 5.jpg" style="width:700px" class="fr-fic fr-dib fr-rounded"/><span class="fr-inner">Having a pillbox filled with basic medicine for emergencies gives you peace of mind when traveling.</span></span></span></div><div><br/></div><div><strong>Buying Medicines Abroad Without Stress</strong></div><p>Sometimes you run out or need something you didn’t pack. Here’s how to handle it:</p><ol><li><strong>Know the generic name. </strong>Brand names differ by country, but active ingredients don’t. Check the packaging before you fly, or list your essentials in a notes app.</li><li><strong>Go to reputable pharmacies.</strong> Avoid street vendors and opt for licensed drugstores to ensure quality and authenticity.</li><li><strong>Keep prescriptions handy.</strong> If you take maintenance meds, bring a printed copy of your prescription — some countries require it for refills.</li><li><strong>Check import laws.</strong> Certain countries have strict rules on medicines (e.g., codeine in Japan or some decongestants in the UAE). Research before you go.</li></ol><div><br/></div><div><br/></div><div><span class="fr-img-caption fr-fic fr-dib fr-rounded" style="width:700px"><span class="fr-img-wrap"><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/1756188608630Sick 6.jpg" style="width:700px" class="fr-fic fr-dib fr-rounded"/><span class="fr-inner">A few travel items will ensure better quality rest even as you fly to your destination.</span></span></span><strong>Pro Traveler Hacks for Staying Well</strong></div><ol><li><strong>Beat Jet Lag Naturally:</strong> Adjust your bedtime 3–4 days before departure to sync with your destination’s time zone.</li><li><strong>Snack Smarter:</strong> Always keep protein-rich snacks handy. They stabilize energy levels and prevent hangry crashes mid-tour.</li><li><strong>Stretch on Arrival:</strong> A 10-minute stretching or walk outdoors can instantly improve circulation and reduce swelling.</li><li><strong>Download a Translation App:</strong> For overseas pharmacy runs, Google Translate can be a lifesaver when describing symptoms.</li></ol><p>Travel doesn’t have to derail your health. With a bit of preparation, mindful packing, and a few tried-and-tested hacks, you can explore new destinations without compromising your well-being. After all, the best souvenir you can bring home is a happy, healthy you.</p>

<p>Stay energized, avoid travel burnout, and keep your body happy wherever you roam.</p>

Stay energized, avoid travel burnout, and keep your body happy wherever you roam.

Don't Get Sick: The Traveler’s Wellness Survival Guide

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Don't Get Sick: The Traveler’s Wellness Survival Guide

Danah Gutierrez

Published August 26, 2025 02:00 PM PHT

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Updated August 26, 2025 02:15 PM PHT

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