Falling ill while travelling abroad can mar the entire travel experience, and you surely don’t want this to happen! As you know by now; especially if you are a seasoned solo traveller, being independent while satisfying your wanderlust is an exhilarating experience, offering you newfound freedom and confidence in yourself.
Whether travelling or just living your normal lifestyle, it is always essential to prioritize your health, but where it concerns travelling, staying healthy is crucial to ensure a smooth and enjoyable journey.
Here are some important guidelines to help you stay healthy while exploring the world:
a) Your Pre-Trip Preparations
1. Consult a Doctor: Consider scheduling a full check-up at least six weeks before your trip. Tell your doctor about your itinerary, and find out whether there are any vaccinations required for your destination. You will also identify any underlying health conditions you may not know you are suffering from. Your doctor can provide specific advice and recommendations.
2. Research Local Conditions: use the wealth of information online to gather information about the sanitation, water quality, insect prevalence, and potential health risks in your chosen destinations. This knowledge will help you take appropriate precautions, and useful medications along to combat any minor maladies.
3. Pack Essential Medications: If you are taking chronic medications, make sure you have a letter from your doctor and have a sufficient supply of any prescription medications. Take along some over-the-counter essentials like pain relievers, antihistamines, and digestive aids. As mentioned above, to cover all your medications you are taking along ask for a doctor's note to avoid issues at customs.
4. Stay Hydrated: Always drink clean fresh water to prevent dehydration which can become a common issue while traveling, especially in hot climates. Carry a reusable water bottle and refill it with safe drinking water whenever possible.
5. Protect Yourself from the Sun: In tropical countries close to the equators, excessive sun exposure can lead to sunburn, heat exhaustion, or even skin cancer. Wear quality sunscreen with a high SPF, a sensible hat, and sunglasses.
b) While Travelling:
6. Practice Safe Food and Water Habits: Be aware of what you are putting in your mouth. Stick to reputable restaurants, and avoid street food unless it’s prepared in hygienic conditions and is thoroughly cooked. Drink purchased bottled or boiled water, and be cautious of ice in your beverages.
7. Protect Against Insects: At some tropical destinations there are scary insects and excessive mosquitoes. Invest in a quality insect repellent with effective ingredients, to keep away all types of insects. Wear long sleeves and pants, especially during dawn and dusk when mosquitoes and flies are most active.
8. Maintain Hygiene: Make it a habit to wash your hands frequently with soap and water, especially before eating or after using the restroom. Take along a mini bottle of hand sanitizer as a backup.
9. Be Mindful of Altitude Sickness: When traveling to high altitudes, or on mountainous hikes, ascend gradually to allow your body to acclimate. Symptoms like headache, nausea, and fatigue may indicate altitude sickness from inadequate oxygen levels. If the symptoms worsen, seek medical attention asap.
10. Listen to Your Body: You know your body so always pay attention to any unusual symptoms and seek medical help if necessary. Avoid overexerting yourself during strenuous activities and long hikes, especially in extreme heat or cold.
c) Additional Tips for Solo Travelers
>Stay Connected: Staying in touch is great to maintain mental health. Inform friends or family about your itinerary and check-in regularly. Pack in a portable charger, and a solar charger for your smart phone.
>Learn Basic Phrases: It helps to be able to communicate in foreign countries especially in emergencies so learning a few basic phrases in the local language can be helpful in navigating unfamiliar situations. Install a translator app on your phone too.
>Stay Aware of Your Surroundings: While travelling in strange new destinations always stay vigilant and be mindful of your belongings in crowded areas. It is common sense to avoid walking alone at night in unfamiliar neighbourhoods, even at home.
>Embrace Local Culture: Respect laws and culture wherever you travel but don’t be afraid to immerse yourself in the local culture and customs. This can enhance your travel experience and foster connections with locals.
Stay healthy and well while travelling and following the above tips, you can minimize health risks and enjoy a memorable solo adventure.