Travelling offers countless opportunities for exploration, adventure, and discovery, but it can also disrupt our usual routines and habits, including those related to health and wellness. From indulging in new cuisines to adjusting to different time zones, travellers often face challenges in maintaining their well-being while on the road.

However, with some mindful planning and simple strategies, it’s possible to stay healthy and energised throughout your journey.

Here are some tips for staying healthy while travelling:

Stay hydrated: Proper hydration is essential for overall health, especially while travelling. Carry a reusable water bottle and drink plenty of fluids throughout the day, especially in hot or dry climates.

Stay active: Keep your body moving and combat the sedentary nature of travel by incorporating physical activity into your itinerary. Take advantage of opportunities for walking tours, hiking, biking, or swimming to explore your destination while staying active. If you’re confined to a plane or car for long periods, stretch your legs and engage in simple exercises like walking up and down the aisle or doing seated stretches.

Pack healthy snacks: Avoid the temptation of unhealthy snacks by packing your own nutritious options. Choose portable snacks like nuts, seeds, dried fruits, whole grain crackers, or protein bars to keep hunger at bay and maintain steady energy levels.

Practise good hygiene: Wash your hands frequently with soap and water, especially before eating or touching your face. Carry hand sanitizer for times when soap and water are not available, and avoid touching your eyes, nose, or mouth with unwashed hands.

Prioritise sleep: Adequate sleep is crucial for overall well-being, but it can be challenging to maintain while travelling, especially across different time zones. Try to stick to a regular sleep schedule as much as possible and create a relaxing bedtime routine to signal to your body that it’s time to rest.

Eat mindfully: While it’s tempting to indulge in local cuisine while travelling, be mindful of portion sizes and choose balanced meals that include plenty of fruits, vegetables, lean proteins, and whole grains. Opt for freshly prepared foods and avoid excessive amounts of fried or processed foods, which can be heavy and taxing on digestion.

Manage stress: Travelling can be stressful, whether it’s navigating unfamiliar transportation systems, dealing with delays, or adjusting to new environments. Practice stress-reducing techniques such as deep breathing, meditation, yoga, or mindfulness to stay calm and centred during your journey.

Protect your skin: Sunburns and skin damage can put a damper on your travels, so be sure to protect your skin from the sun’s harmful rays. Wear sunscreen with a high SPF, reapply regularly, and seek shade during peak sun hours. Don’t forget to protect your eyes with sunglasses and cover up with lightweight clothing and a wide-brimmed hat.

Stay informed: Research your destination’s health and safety guidelines before you travel, including any necessary vaccinations or health precautions. Familiarise yourself with local medical facilities and emergency contact information in case you need assistance during your trip.

Take some needed time off to rejuvenate by doing fun activities at home

Finances, the temperature outside or work hours are all examples of restraints that keep you away from traveling on a relaxing or adventurous vacation. However, did you know that you can still unwind and have fun at home?

Staycations, or taking a vacation at home, are great for when travel isn’t an option. Explore your local surroundings, spend quality time with loved ones and just take some time off. You deserve it.

Staycation ideas

1. Try some new foods

If you love food, there are lots of different activities to do. You could walk to different restaurants and eateries to eat known favorites or try new food. This could be spiced up by going out to a different place for appetizers, entrees and desserts!

If baking or cooking food from home is more your style, consider looking at new recipes and make a day out of eating and sharing all of the new things you make.

2. Go ‘camping’ or make a fort

You and your friends can camp right in your own backyard! Set up some comfy pillows, blankets, warm up some marshmallows in the oven for s’mores and look at the stars. If it is too chilly, or staying outside isn’t your thing, make a fort inside!

Pull up chairs and use the couch to drape blankets and sheets for some cover. Feel free to decorate the space with pillows, more blankets, lights and maybe pull in the TV for watching shows.

3. Walk to local sites

Not everything needs to be inside. Staycations can include walking or making a small trip to places in your local area. If you’re with kids, try heading to the park or going on a small hike. If with an older group, or by yourself, go see some museums, attend a class or do a service activity.

4. Get into fitness

Not everyone is into fitness, and that’s okay. A staycation is supposed to be a time where you do things you enjoy. However, if you do like fitness, feel free to work out! Whether it is attending a local class, new or familiar, or finding a video at home, getting moving might make your staycation that much better.

5. Have a spa day

Get into a steaming shower, paint your nails or put on a face mask. Taking care of yourself can help you feel physically and mentally better. Spa days can be as long or as short as you want.

6. Start a movie night

Make watching a movie a bigger deal. After setting up a comfortable space, get some food, drinks and popcorn to snack on. To take it up an extra notch, set up themed movie snacks. If the show involves the ocean, cook up some fish or add a side of Swedish Fish candies.

7. Do a paint night

Get some paper, pens, colored pencils, paint or even crayons to have a little fun at home. If you’re not sure what to paint, follow video tutorials to get moving. There are also usually local art classes that offer paint nights for yourself or with a date.

Staycation tips

Whether it’s with a group or by yourself, it may help to prepare or come up with rules for your upcoming staycation. Here is a compiled list of different ideas you could choose from.

• No phones allowed: Taking time away from social media, work messages and other apps gives you time and space to relax. You are on vacation and focused on the present moment.
• Set up a space in advance: Complete chores and decorate. When you’re on vacation, everything is set up for you when you arrive. It can be nice not to have to worry about getting stuff done or doing work when the vacation starts. Want room service? Set up a time for a food delivery for the next day or prep some food before you go to bed.
• Figure out what you, or others, need: A staycation will be useful if it actually relates to your needs. Have you been tired recently? Maybe planning some time for extra sleep or a spa day would help. Did your friend just go through a breakup? Maybe they need time to rant and watch some comedy.
• Recreate what you love about travel: Figure out what kind of experiences, feelings and changes you are looking for when you travel. Do you like to explore new cultures? It might be good to get or prepare foods from other parts of the world. Does your family like to be in nature? Maybe there is a local park by your house.
• Look forward to the staycation and reminisce about it after: Anticipation reduces stress and helps to excite you for the upcoming “trip.” Take some time to write down or take pictures of things you particularly enjoyed during the staycation. Hopefully that joy and relaxation will last beyond the vacation days.

Whatever you choose, make sure to have fun, relax and create some fun memories.

There is a need for proper planning for a smooth and enjoyable trip with kids. It emphasizes the need to consider destination, mode of transportation, accommodation, and child-friendly activities. Health precautions such as vaccinations, first-aid kits, and hygiene are highlighted. Flexibility in itinerary and accommodating kids’ moods are also crucial for a stress-free journey. Going on a trip with kids can be an exciting adventure, but it requires careful planning to ensure a smooth and enjoyable experience for everyone involved.

Anyone who has already been on trip(s) with kids will find this article refreshing and those who haven’t embarked on this special journey yet, can take cues.

Going on a trip with kids can be an exciting adventure, but it requires careful planning to ensure a smooth and enjoyable experience for everyone involved. Thoughtful preparation allows for anticipating their needs, selecting child-friendly accommodations, and organizing suitable activities.

Preplanning minimizes the stress of unexpected situations, promotes safety by addressing health concerns, and helps manage time effectively. Overall, meticulous planning ensures that the journey is not only comfortable and stress-free but also tailored to the unique needs and interests of the entire family.

What does proper planning include?

Start planning well in advance, considering the destination, mode of transportation, accommodation, and activities suitable for kids. Research family-friendly attractions and facilities at the destination. Create a comprehensive packing list, including essentials like clothes, toiletries, medications, and any special items your child may need. Pack snacks, entertainment (books, toys, electronics), and a first-aid kit. Opt for accommodations that cater to families, providing amenities like cribs, high chairs, and play areas. Consider renting a vacation home for added space and flexibility. If traveling long distances, plan regular breaks to allow kids to stretch, use the restroom, and burn off energy. Consider the travel time when scheduling flights or road trips to coincide with nap times or bedtime.

Pay attention to health

When traveling with kids, prioritize their health by ensuring vaccinations are up-to-date. Pack a well-stocked first-aid kit, including any necessary medications. Choose child-friendly accommodations with safety features, and childproof the environment if necessary. Practice good hygiene, encourage frequent handwashing, and carry hand sanitizers. Stay hydrated, provide healthy snacks, and accommodate any dietary restrictions. Protect against the sun with sunscreen and appropriate clothing. Be prepared for weather changes and carry suitable clothing. Plan for breaks during travel to allow kids to stretch and stay active. Familiarize yourself with local healthcare facilities and emergency contact information for a safe and worry-free trip.

Be flexible

While planning is essential, be flexible with your itinerary. Kids may have unpredictable needs or interests, so allow for spontaneous detours or breaks to accommodate their moods. Flexibility is key when traveling with kids. Be patient, stay positive, and embrace the unpredictability of family travel. Your attitude sets the tone for the entire trip. Allow for ample time in your schedule, as rushing can lead to stress for both adults and children. Factor in extra time for unexpected delays or spontaneous activities.

If you’re visiting Thailand, there are ways to make the most of your money. Here are some tips to travel on a budget in Thailand.

Thailand is on many travel bucket lists, in part for being cost-effective. The white, sandy beaches, the rich cultural heritage, the mouthwatering food, the lively nightlife—all of those and more can be yours for a relatively low price.

However, if the wallet is looking a little tight, we’ve gathered all the local insights and tips on how you can make the most of your trip in Thailand while being on a budget. No need to spend like a king to be treated like one.

10 tips for travelling in Thailand on a budget

1. Avoid the taxi if you can

It’s not that uncommon to find taxis that will charge exorbitant prices, especially during rush hours, heavy rain, or going to and from popular tourist destinations. Make sure every taxi you jump into uses the meter like they’re supposed to, and be wary of those who detour from the fastest route to drive up the meter.

Check if your destination is near the MRT or the BTS. These public transportations may offer a cheaper method of getting to your destination, but note that it gets very crowded during rush hours.

Buses are the cheapest, although you will need plenty of planning as there routes can be quite complicated. We recommend downloading the ViaBus app beforehand to help.

2. Stay a bit away from the urban sprawl

Some areas in Bangkok are more popular than others when tourists look for accommodation. The Old Town, along the river, or any of the Greater Bangkok districts offer more budget-friendly rooms. Staying in Sukhumvit area means you’ll be close to many food spots, shopping malls, and nightlife venues. Those things also mean the prices will run a bit higher.

Consider looking at accommodations that may not be near attractions, but are near the BTS or the MRT. Stations such as Sanam Pao and Onnut don’t really have anything much to visit, but heading somewhere from there won’t take much time.

3. Travel during the low season

Fun fact: Thailand is not the most popular destination between April to May, and July to September. It will be easier and cheaper to book flights and find accommodation during this time as more rooms are available. Still, there’s a reason why it’s not popular to travel to Thailand during this time of year. April to May are the hottest months, so pack your sunscreen and portable fans. July to September is monsoon season, which makes it significantly harder to travel around the city.

4. Dine at local places

By local, we mean really, really local—the ones down the street with all the menus in Thai language. A good krapow with rice and topped with fried egg will cost around THB 60 (even less outside of Bangkok), and you can point at the pictures on the walls to order. Street food is also the way to go if you’re looking to try multiple things in one meal.

You might want to prep a handful of Thai phrases to order, ask how much something is, and saying thank you. You’ll find most Thais adoring foreigners who try to speak the language, even if it’s not perfect. Local places also tend to prefer cash, and rarely take card payments, so keep this in mind.

5. Avoid stores with no price tags

In contrary to the 2011 pop hit by Jessie J, one should not forget about the price tag. If a stall doesn’t list their price, they’re most likely giving out different prices for different people.

You can ask and try to bargain, but it’s most likely best to just keep walking until you find another stall. Chances are you’ll find another selling similar items in no time.

6. Haggle (where appropriate) for a decent price

Especially during your first trip to Thailand, it’s hard to resist the thrill of a tuk-tuk ride around town. While they’re not exactly the cheapest, it’s definitely a fun way to get to your destination. What you want to do is to make sure they know where exactly you are going to, and negotiate a good price. Once you get a price that feels acceptable for you, then you jump in. Whilst haggling isn’t that common in Thailand anymore, it is still very much common practice when it comes to tuk-tuks.

7. Visit free attractions in Thailand

There are many things to do and places to visit in Thailand that are completely free of charge. In Bangkok, take relaxing walks in parks (Lumphini Park, Benjakitti Park, Chatuchak Park), or visit museums (Bangkok Arts and Culture Centre, National Museum Bangkok, Erawan Museum), all free of charge. Most temples charge a very small fee for foreigners to enter, though you can likely find smaller temples that allow you to enter free of charge. The famous Wat Saket allows you to visit the sanctuary for free, but has a THB 50 fee if you want to walk up the Golden Mount.

It’s not just in Bangkok, either. Visiting Jomtien Beach and the Big Buddha Temple in Pattaya doesn’t cost anything, and hitting beaches in the South is also free.

8. Take advantage of happy hours (and generally cheaper nightlife)

Wondering how to explore Thailand on a budget? When you’re out to get something to drink, Thai beers are much cheaper than imported ones. Many restaurants and bars also offer generous happy hours, so those already-cheap beers come even cheaper. There’s various reasons why people flock to Khaosan, and one of them is how budget-friendly the drinks can be. If you’re willing to drink from buckets, you could get smashed for around THB 400.

9. Get acquainted with 7-Elevens

You can stock up a lot for cheap in the 7-Eleven convenience stores everywhere in Thailand. They’ve got snacks, convenience foods, hygiene products—you name it. It’s a great spend if you don’t feel like going anywhere and decide to spend some me-time in your room.

And if you haven’t tried the 7-Eleven toasties, you’re in for a good time.

10. Travel with overnight trains

Kill two birds with one stone with this trick. Trains are, of course, a cheaper alternative to plane tickets when travelling domestically, and they come extra cheap if you travel during night time versus day time. Plus, it saves you money on a night of accommodation. Just sleep as the train runs, then wake up and suddenly you’re in Chiang Mai. Thailand on a budget done right.