Have you ever heard yourself saying, “I need a vacation from my vacation”? Whether you’re on a meditation retreat or hiking the Himalayas realizing these travel health hacks can enhance your travel experience and return home. Health is wealth no matter where we go, whether on an international adventure or in our own back yard. Even more, since the pandemic most of us have come to realize the importance of not spreading germs from travel.
“It’s better to travel well than to arrive.” -Buddha
I am sharing my tips learned as an Acupuncturist/Herbalist, plus from travelling to 105 countries. Overall, I categorized 100+ travel health hacks for a packing guide: Immunity/Medications/Supplements, Health & Beauty, Clothing, First aid Kit, Hygiene, Sleep aids/Relaxation, Exercise and Digestion.
100+ Travel Health Hacks
& Packing List Tips
Immunity / Medications / Supplements
This is where you really need to plan ahead. If going to a third world country or places where there is malaria, yellow fever or typhoid, then I recommend going to a travel medicine clinic for the best planning strategy. Also, they can prescribe antibiotics to keep on hand for unexpected infections. Tetanus shots are imperative for travel, whether you step on a nail or get bitten by a dog.
Travel Vaccine Card
Tetanus Vaccine
Antibiotics
Vitamin C, Elderberry, Golden Seal (anti-viral)
Yin Qiao San – Cold & Flu Remedy
Anti-yeast medication tablets
Prescriptions
Related: Top 10 Self-Acupressure Points for Travelers
Health & Beauty
There are endless variables when travelling, so it’s important to consider getting travel insurance. Being prepared for accidents helps to prevent regrettable circumstances and also ensures you to relax, knowing you’ve got everything lined up should you need it. Here are some basics that will keep you travelling well:
Travel insurance card
Emergency contact information
Polarized Sunglasses, full UV protection
Broad Spectrum mineral sunscreen
Natural Insect Repellant:
Lemon Eucalyptus, Citronella Essential Oils
Eye drops
Compression socks
Saline nasal mist
N95 masks- filters pollution, wildfires
Germ masks with nose wire
Journal
Travel moisturizer and lip balm
Eye drops
Healthy snacks/Water
Travel wrap
Blister strips
Crystals-Malachite (Travel Guardian),
Moonstone (Protects Travelers on water),
Shungite (Neutralizes Airport x-rays and security scanners)
Sage Smudge Spray
Altitude sickness pills-Sheng Mai San, Gingko, Rhodiola
Vitamins and supplements
Reef-friendly, non-toxic Mask Defog
Hydration Face Mask
Related: Helpful Altitude Sickness Prevention Tips
Clothing
When travelling, there are important considerations in choosing for travel. Your skin is your largest organ and warrants good protection. Outdoor recreational stores, such as REI or North Face have wonderful selections of SPF clothing and hats. It’s also important to have clothing that wicks moisture, regulates temperature and doesn’t wrinkle easily, such as, bamboo and merino wool. And shoes are something to plan ahead for with proper orthotics and support for a lot of walking. Furthermore, wear shoes for some time before going on a trip so they are broken in and ready to go.
SPF protective clothing – shirt, pants
SPF hat
Swim SPF Rash Guards
Hiking boots
Walking Shoes
Sandals/Flip flops
Water Shoes
Rock Shoes
Bamboo Material/Merino Wool
Related: 7 Important Tips for Holistic Sunscreen Care
First aid Kit
I have fallen in Nepal breaking my arm, capsized white water rafting in Costa Rica slamming into rocks and been bitten by a dog in Marshall Islands. These unfortunate scenarios taught me valuable lessons and expanded upon my First Aid Kit with tips for covering all bases.
Aspirin, acetaminophen, anti-fever
Ibuprofen
Arnica
Medihoney Patches (Manuka)
Antibiotic Cream
1% hydrocortisone cream
Aloe gel for burns
Insect bite anti-itch cream
Bandages/Band-aids
Disposable gloves
Cotton swabs (Q-Tips)
Tweezers
Digital thermometer
Small scissors
Gauze
Oral rehydration salts
Antiseptic
Nuun Electrolyte replacement
Alcohol swabs
Related: Dog Bite Tips & Why Manuka Honey is in my First Aid Kit
Hygiene
Post Covid-19, travel will change for good. We all now are more acutely aware that travel spreads germs and mandates protection and precaution. We owe it to ourselves and others to keep healthy and prevent spreading any diseases by either air or touch.
Top antimicrobial essential oils:
Tea Tree Oil, Oregano, Thyme, Rosemary, Clove
Essential oils for children-lavender, tea tree
Cleansing wipes
Organic Hand sanitizer
Condoms
Portable toothbrush sanitizer
Cell phone sanitizer
Seat Sitters Airplane Seat Cover
Tray Table Cover
Water purification tablets or Steri-pen
Collapsible water bottle with filter
Sleep aids/Relaxation
Melatonin
Valerian
Chamomile or Passionflower (Relaxation)
Lavender Aromatherapy
Sleep masks
Neck Pillow or Pillowcase
Ear plugs
Meditation Apps-Headspace and Calm
Related: 9 Jet Lag Travel Tips for a Healthy Trip
Fitness Exercise
It’s a bummer to return home after travel with weight gain or muscle loss. Keeping up an exercise routine ensures you feel better about yourself, boost your immunity and return home feeling rejuvenated. Here are some travelling mode exercise ideas:
Travel yoga mat
Resistance bands
Jump rope
Trekking Poles
Travel size massage tools
Workout Clothes
10 Hiking Essentials (see below)
Related: Ten Hiking Essentials for a Safe and Enjoyable Adventure
Digestion
Whether you get heartburn from overeating exotic foods or get a bug from something you eat in a foreign country, having these digestive aids/medicines are essential. Also, an easy tip when traveling in Third World Countries is to only eat cooked foods or food with a rind or shell. (no ice in drinks either) I follow this rule and have never gotten sick from food in all my travels to 100+ countries. Here is my tried-and-true list of digestive aids:
Activated charcoal pills (food poisoning)
Motion sickness wristband
Shelf stable probiotics
Ginger supplements
Anti-diarrhea med-Imodium
Herbal Laxative
Peppermint
Digestive Enzymes
Related: Motion Sickness Natural Remedies & Tips for a Healthy Journey
Bon Voyage with Travel Health Hacks
These tips make up a comprehensive packing list for wellness travel. I am sharing this list that I use for my own travel planning. Hopefully it helps spread the word on ways to travel well. If you have any new travel health hacks, please share in comments below. This list is a work-in-progress!
Also, click for the complete printable Ultimate 100 Wellness Travel Packing List (all things in blog) that is editable in Canva.
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