Whoever said, “It’s not the journey, but the destination,” surely never endured a red-eye beside a snorer. After a recent long-haul economy flight, I clued into why militaries use sleep deprivation as a torture technique. In addition to jet lag, my lower back ached, and I’m pretty sure I pulled something after hoisting my (likely overweight) bag into the overhead bin.

But there’s much we can do to mitigate the effects of travel, especially if we’re willing to prepare. We consulted with a variety of experts for advice on how to make travel less taxing on the body.

The most obvious issue facing travellers is immobility. When sitting on a plane, in a car or at a desk, our shoulders and chest are hunched forward, and our hip flexors stay in one position for a long time.

“It all gets tight, so you can feel stiff and sore sitting like that for hours,” notes Taylor Ethans, owner of Calgary’s StretchLab.

The solution is taking frequent posture breaks and stretching to alleviate muscle tension. StretchLab, a new-to-Calgary facility, offers one-on-one assisted stretching sessions with a flexologist.

Regular stretching reduces muscle and joint pain and increases range of motion and flexibility. Learning which stretches to do can determine how you feel after exiting cramped quarters.

Another casualty of travel is digestive issues. Registered dietitian Rory Hornstein advises building a diverse community of gut microbiomes through diet one month before your trip.

“I tell people to focus on consuming 30 different kinds of plants a week – vegetables, fruits, seeds, herbs, spices, nuts and pulses. That can optimize gut health and lower the risk of gut infections,” she says. Additionally, Hornstein notes some evidence that taking a specific probiotic strain (saccharomyces boulardii) a week before travel can help reduce the risk of travellers’ diarrhea.

Another way to prepare your body is to adjust your sleep schedule before your trip. If you’re headed eastward, try moving your bedtime and wake-up time earlier. If you’re going west, push your bedtime back to better acclimate to the new time zone.

En route

Whether you’re stuck on a long-haul flight or a lengthy road trip, there are two important things to do: move around as much as you can and drink plenty of water.

Jim Chung, chief medical officer of Air Canada, stresses the importance of regular movement: “It’s crucial to periodically get up, stretch and move around.”

“You need to get the blood flowing and maintain hydration so you’re not dehydrated.”

Regarding deep vein thrombosis, Dr. Chung says the risk is low in healthy individuals. If you have a chronic medical condition, are obese or pregnant, check with your health care professional before travel.

StretchLab members can access their app with hundreds of pre-recorded stretching videos you can do anywhere.

Body and mind

We know that mental health is just as important as physical, so recognize the stress involved on travel days and be ready for unfamiliar environments.

Airports are chaotic, so arrive with plenty of time to comfortably check your baggage and navigate security wait times. At Calgary International Airport, security screenings can be pre-booked through YYC Express. Walking (sometimes great distances) through an airport can be taxing for those with mobility issues. Passengers in need can take advantage of wheelchair services that airlines offer.

Once on board, anyone who suffers from anxiety, claustrophobia or turbulence can find help on the screen in front of them.

“Air Canada has incorporated new products into our in-flight entertainment, such as a partnership with Apple Fitness. There are modules on meditation and stretching, plus meditation-type podcasts from Audible, as well as calming sounds and radio one could listen to,” suggests Dr. Chung.

Arrive and adjust

Upon arrival, try to adjust to the local time as soon as possible and avoid rich and heavy meals your first few days.

“Following social queues like eating dinner at 6 p.m., even if it feels like it’s two in the morning, is a way to trick yourself into adjusting faster into that time zone. Getting natural sunlight in the eyes will also help speed up your adaptation,” notes Dr. Chung.

One of the best things about travel is the food. But it’s tough on the road to get all of the fibre we need, which can result in constipation.

“If you can’t get all those plant foods in, maybe take psyllium husks, chia seeds or ground flax with you to stay as consistent as possible with your fibre intake,” recommends Hornstein.

To prevent or reduce the risk of travellers’ diarrhea, there are oral vaccines, such as Dukkoral which travellers can take prior. But you’ll need to talk to your health care practitioner in advance because the vaccine requires two doses, the last of which has to be taken a week before travel to be effective.

Despite the risks of tummy troubles or tiredness, the benefits of travel often outweigh any short-term inconveniences and maladies.

“Most people have dramatic improvements when they’re on holiday. A lot of it has to do with the connection between the gut and the brain because a happy and relaxed brain means a happy and relaxed gut. If used in preparation before a holiday, these strategies will allow them to make the most of their time away,” assures Hornstein.

Affordable travel hacks

Sleep: Prevent light from seeping into your hotel room by using a pant hanger with clips to pin curtains tight.

Sound: Block out noise with upgraded earplugs such as EARPEACE which are comfortable, reusable and better at muting noise.

Sox: Compression stockings help increase circulation when sitting for prolonged periods.

Stretch: Take advantage of escalator steps to stretch your calves.

How to spend way less cash on your next vacay.

Start early (but not too early)

Rates can shoot up in the blink of an eye, so it’s best to start researching your trip well in advance. The sooner, the better, but don’t get overzealous—CheapAir.com recommends booking domestic flights an average of 47 days (and for international flights, 60 days) in advance for the best rates. Outside of those date ranges, airline companies probably won’t be advertising a competitive price. This is what airlines won’t tell you about safety, disgusting airplane habits, and more.

Check fares often

Become a regular visitor to your favorite travel booking sites—it could give you the best bet of snagging a good deal. According to CheapAir.com CEO Jeff Klee, airlines usually have 10 to 15 different price points for any flight, so their rates could fluctuate in a matter of hours. Logging on in advance will give you a good idea of the expected rates; that way you’ll recognize a deal when it comes along. Once you do, be prepared to pounce. “While everyone wants to get a good deal, you can’t obsess about finding rock-bottom prices,” Klee told U.S. News. “Once you see a good deal, grab it. If you see a good deal during the day, there’s a very good chance that it will change by evening.”

Read the fine print

If you’re not careful, the bucks you saved when booking could start slipping out of your pocket the minute you arrive at the airport. Sometimes, online booking companies will hit you with unexpected fees for extra services. Airline companies could charge you to print a boarding pass if you didn’t do it at home; others could hide additional taxes or fees for hotel rooms or extra luggage. Luckily, those fees are avoidable; just make sure to do your homework on the company and read the fine print before you press the “purchase” button. Stop making these airport mistakes before your next flight.

Befriend the experts

Although travel itineraries and emergency contacts are important for a safe trip, a travel agent can be your most trusted getaway companion. If something goes wrong before or during your trip, they will be your primary advocate and have your back in sticky situations, especially when traveling abroad. Travel agents also book directly with the travel companies, so you won’t get stuck working through a third-party service, which could cause you to lose your ticket or get you bumped from a wait list. If you prefer to go about it alone, Klee said, make sure that you are using online services that provide reliable customer support. “That way, if you’re in a bind, you can get help more easily,” he told U.S. News. No one likes to be left on their own when things go sideways.

Set a realistic budget

Don’t freeze the minute you see big dollar signs. If you’re traveling around peak times like Christmas or Thanksgiving, you should expect to pay more for your ticket. Budgeting for the escalated costs of holiday travel will give you a safety net for spending. “Holiday flights are more expensive than everyday flights,” Klee told U.S. News. “Don’t get sticker-shock and wait longer to book in hopes that the price will drop, since you could end up paying more.” You can pounce on great deals by researching flights and hotel rates several months in advance, but settling on a realistic cost will be your best bet at success.

Don’t assume you’re too late

Even if you’re behind on your scheduling, don’t be afraid to take a leap of faith and wait it out. “If a fare was way too high for your pocketbook, you should jump back into the pool a few weeks before,” Klee said. Sometimes, airlines lower the cost of unsold seats in order to fill a plane. You can usually find the best bargains during inconvenient departure times or overnight flights, so try to keep an open mind with your travel plans.

Know when to spend money

Even though it’s nice to save a few bucks once in awhile, there are times when cutting corners can go a little overboard. Opting for an eight-hour overnight layover just because it was $10 or $20 cheaper probably isn’t worth it. Pay close attention to the listed travel dates and times and avoid skimping where it’s not necessary, no matter how enticing the travel companies might make it seem. These are secrets about flying that flight attendants won’t tell you.

Clear your cookies regularly

Travel booking websites are sneakier than you think. If you’ve already visited a travel site, browsed their rates, and then left (but plan to return to book), watch out: that site could remember you, and when you return, it could jack up its prices. “There is growing anecdotal evidence that suggests airlines are tracking your behavior online, and potentially even tracking IP addresses, and prices could go up for flights that are searched frequently,” Peter Greenberg, travel editor at CBS News, wrote on LinkedIn. When you see the inflated rates, you may get anxious and feel the need to book it right then. Avoid the temptation; you will be paying more than you should for your ticket. Instead, you can stealthily avoid the tracking websites by clearing your browser history after you visit the site.

Be flexible with dates

Saving a few bucks could be as simple as adding a day to your trip. A survey conducted by CheapAir.com shows that travelers saved an average of $249 per airline ticket simply by shifting their Thanksgiving travel dates to depart the Monday before the holiday and return the Tuesday after. This applies to hotel rates, too; sometimes, a longer stay could actually be cheaper. “Always check for a three-night stay because lots of hotels give much better rates when booking three or more nights, rather than a one- or two-night stay,” Hotels.com co-founder Bob Diener told U.S. News.

Keep your currency local

Booking international flights in the local currency could save you big bucks, since flights at converted rates are almost always more expensive. Avoiding the conversion costs isn’t hard; just select the native country as your location in the upper right-hand corner of the airline website.

Know your tools

Tons of powerful money-saving sites are out there on the world wide web, so take advantage. For example, certain services like Hopper will notify you as soon as a price drop happens. Another site, ITA Flight Matrix, collects flight information from every service provider, and allows you to sort results by location, cost per mile, date ranges, and more.

In this article, we share some of these tips to help you travel this summer.

Traveling in summer can indeed pose several health risks due to the increased heat and sun exposure. Common issues include dehydration, heat exhaustion, heatstroke, sunburn, and an increased risk of foodborne illnesses due to higher temperatures affecting food storage. Additionally, prolonged exposure to ultraviolet (UV) rays can lead to skin damage and increase the risk of skin cancer. These health issues can be prevented by following essential tips. Read on as we share some of these tips to help travel safe this summer.

Essential tips for better management during summer travel:

1. Stay hydrated

In hot weather, your body loses more fluids through sweat. Drinking plenty of water helps maintain your body’s fluid balance, preventing dehydration, which can cause fatigue, dizziness, and headaches. Staying hydrated also supports your cardiovascular system and helps regulate your body temperature.

2. Wear sunscreen

Prolonged exposure to the sun’s UV rays can cause sunburn, premature aging, and increase the risk of skin cancer. Applying a broad-spectrum sunscreen with an SPF of 30 or higher protects your skin by blocking harmful UV rays, reducing the risk of these issues and keeping your skin healthy.

3. Dress appropriately

Wearing light-coloured, loose-fitting, and breathable clothing helps your body stay cool by allowing better air circulation and reflecting rather than absorbing the sun’s heat. This reduces the risk of heat-related illnesses such as heat exhaustion and heatstroke.

4. Plan activities during cooler parts of the day

Engaging in outdoor activities during the early morning or late evening, when temperatures are lower, minimises your exposure to intense heat and sunlight. This can prevent overheating and reduce the likelihood of dehydration and sunburn.

5. Eat light & balanced meals

Heavy meals can make you feel sluggish in hot weather and are harder for your body to digest. Opting for lighter, balanced meals with plenty of fruits and vegetables provides essential nutrients and helps maintain your energy levels without overloading your digestive system.

6. Take regular breaks

When traveling, especially on long journeys, taking regular breaks allows you to rest, stretch, and rehydrate. This practice helps prevent fatigue, reduces the risk of blood clots, and keeps your circulation healthy, ensuring you stay alert and comfortable.

7. Protect your eyes

Wearing sunglasses with UV protection shields your eyes from harmful ultraviolet rays, reducing the risk of cataracts and other eye damage. It also helps prevent squinting, which can cause headaches and strain.

8. Use insect repellent

Summer travel often involves being outdoors where insects like mosquitoes are more active. Using insect repellent protects you from bites, which can carry diseases like malaria, dengue, and Zika virus, ensuring you stay healthy and comfortable.

9. Stay cool

Using fans, air conditioning, or seeking shade helps your body maintain a normal temperature. Staying cool prevents heat-related illnesses such as heat exhaustion and heatstroke, which can occur when your body overheats.

10. Be aware of heat exhaustion symptoms

Recognising the symptoms of heat exhaustion, such as heavy sweating, weakness, dizziness, nausea, and headache, allows you to take prompt action by moving to a cooler place, drinking water, and resting. This awareness helps prevent the condition from escalating to heatstroke, a serious and potentially life-threatening condition.

By following these tips, you can ensure a safer and healthier summer travel experience, allowing you to enjoy your trip without compromising your well-being.

Traveling during the United States’ shoulder seasons, or when the crush of peak summer tourism has passed, rewards visitors with fewer sightseers, more affordable rates at hotels and attractions, improved availability, and better weather. For adventurers, who are looking to spend time in the outdoors, the fall season is an idyllic opportunity for enjoying many thrilling experiences, nearby or internationally.

Keep reading to learn about must-visit destinations for autumn, picture-perfect for hikers, campers, bikers, and kayakers.

The Greek Islands

With select dates available in early fall, September and October, active travelers who would love to explore the Greek islands of Santorini, Paros, and Naxos will love a week-long walking adventure with Exodus Adventure Travels. The Walking on the Greek Islands tour includes a professional local guide who will not only provide valuable context for the islands you’re visiting, but also, take care of all of the logistics along the way so that you can simply enjoy the outdoors and sunlight while exploring each of the islands.

Good to know: As mindful stewards, Exodus Adventure Travels cares about the environment and keeping a low carbon footprint. You can feel good knowing that local and often family-run restaurants and hotels are chosen with this in mind.

Chicago, Illinois

Not only is the Windy City known for its architecture, deep dish pizza, baseball, and lively comedy scene, it’s also revered for its outdoor spaces where health-conscious folks can take advantage. Lake Michigan, the Chicago River, The 606 trail, and more than 600 parks in the Chicago Park District—including the famous Millennium Park—keep Chicagoans and visitors active no matter what the season. Plus, the multi-hued colors of the season are on brilliant display.

The metropolis also hosts a number of races in the fall season including the Hot Chocolate Run, which facilitates runners in 5, 10, or 15K challenges. Fall runners would do well to layer up for race day, utilizing breathable performance wear like the long-sleeve Norvan Crew Shirt from Arc’Teryx.

Good to know: Of course a big city like Chicago would have plenty of places to rest your head. For a Gold Coast stunner, complete with a fantastic restaurant—Laurel—that is near popular attractions like Art Institute of Chicago, Chicago Theatre, and Museum of Contemporary Art, book a stay at Talbott Hotel. You’ll love walking or running to nearby parks and around this neighborhood during your stay. Bonus: pets are welcome too!

Ireland

With fewer crowds yet all the splendor and beauty that the Emerald Isle is known for, Ireland is a wonderful destination to visit in the autumn. Picture purple heather, which can still be seen this time of year, providing a dramatic contrast to the reds, yellows, and golds dotting the countryside.

Whether you enjoy hiking, cycling, or self-driving, let the professionals at Wilderness Ireland assist you with your endeavors. From Killarney National Park to Connemara to Donegal, keep your eyes out for wildlife, wildflowers, and farm creatures that pepper the diverse landscapes.

Good to know: Popular fall trips with Wilderness Ireland include island hopping on Ireland’s West Coast, cycling on Connemara & The Burren, and hiking The Dingle Way. No matter which tour you choose, you’re in for an adventuresome treat.

Dubai, UAE

An exciting destination to explore, Dubai has it all. See the Burj Khalifa, the tallest building in the world; Dubai Marina; Jumeirah Beach; Dubai Frame; gold and spice souks; and Mirzam, a handsome chocolate factory. You’ll find that there’s plenty to do to keep you entertained.

Good to know: Worth the trip outside of the city center, Platinum Heritage Dubai is the ultimate eco-friendly desert safari. Ride in a vintage Land Rover through the wilderness as you look for wildlife. Marvel at the athleticism of falcons during a sunset show. Indulge in a four-course Emirati dinner at a Bedouin camp. Wrap up the evening with a short camel ride and then lounge on pillows and rugs as you listen to live music. It’s the adventure of a lifetime.

Patagonia, Argentina

The road to all-things beautiful and rugged leads to Patagonia, a mecca for hikers and outdoor enthusiasts. If you’ve never been to Argentina before, enlist the professional services of Flash Pack, experts in bonding solo travelers in their 30s and 40s together to explore the globe. For the Ultimate Argentina tour, you’ll travel with your group from Buenos Aires to Patagonia to Mendoza for a well-rounded experience that includes active adventures like biking, kayaking, hiking in the mountains, trekking on a glacier, and wine tasting. You’ll want to pack layers for the diverse weather and landscapes you’ll be experiencing throughout the country. This is the tour to usurp all others when it comes to variety and value.

Good to know: Fall is a fantastic time to go on this ten-day guided tour and there are many dates available throughout October, November, and December with Flash Pack.