Traveling to a new place often goes hand in hand with getting out of your normal routine. These tips will help you stay healthy when you’re on the road.

1. Stay hydrated. “While drinking water throughout the day, aim for eight-8 ounce glasses or about 2 liters to avoid dehydration,” says Melissa Darlow, a nutritionist at Nao Medical. She notes that certain foods can also help with hydration. Says Darlow: “Fruits such as mangoes, blueberries, papaya and blackberries are not only hydrating but packed with vitamins and minerals. Specifically, these fruits are rich in Vitamin C which plays a role in supporting a healthy immune system while on the go. Bonus points if you pair these fruits with a source of protein and/or healthy fat for optimal blood sugar control and satiety – such as fruit, a handful of nuts or Greek yogurt.”

2. Wash your hands. “Washing your hands regularly is one of the easiest things you can do to avoid getting sick while traveling,” says Alyssa Wilson, RD and Metabolic Success Coach for Signos Health. “Remember to give them a thorough wash before meals, after using the restroom, and after you’ve touched a lot of different surfaces (like handrails, elevator buttons, and countertops). If getting to a bathroom to scrub up isn’t an option, carry hand sanitizer with you to minimize the risk of catching any viruses.

3. Get vaccinated. Being updated on your vaccinations can help protect you from getting sick while traveling. “Since different areas of the world have different risks, it’s important to check with your doctor or the Centers for Disease Control and Prevention (CDC) to see what vaccinations are recommended for the countries you’re visiting,” says Dr. David Seitz, the Medical Director for Ascendant Detox. “If you do need to get vaccinated, do so at least four to six weeks before your trip, so if there are any side effects, you have time to recover before your trip.

4. Pack non-perishable snacks. Foods such as nuts, freeze-dried edamame, roasted chickpeas, protein bars and jerky are portable and nutritious. “Having a source of protein or a healthy fat on hand will maintain your blood sugar levels, keep you full, alert and ready for traveling,” says Darlow. “I would not recommend reaching for an energy drink, since most energy drinks contain over 30 grams of sugar and cause a huge spike and inevitable crash in blood sugar. So while you may feel that initial surge in alertness, it ultimately comes with a slump in energy and leads to fatigue. I recommend staying hydrated with plenty of water, green tea and if you do choose a cup of coffee, stick to one to two cups earlier in the day and with minimal added sugars.”

5. Eat breakfast. Traveling to a new place often goes hand in hand with getting out of your normal routine. “While tasting the local cuisine is part of the experience, I recommend starting your day off with a balanced breakfast,” says Darlow. “Aim to eat at least 20-30 grams of protein with a source of complex carbohydrates and healthy fats. By doing this you will start the day off strong, keep your blood sugar levels stable and ensure a sense of normal routine. A great way to incorporate these nutrients is avocado on whole grain bread with scrambled eggs.”

6. Pack OTC medication. It’s always a good idea to keep a few basic medications with you while traveling. “Things like ibuprofen, antihistamines, decongestants, and motion sickness meds might come in handy,” says Wilson. “If you have prescription medications, make sure to keep them with you at all times in their original containers with the doctor’s prescription written on the label.

7. Prioritize sleep. Sleep is key to staying healthy while traveling. “Sleep helps keep your immune system strong and prevent any illnesses,” says Wilson. “Lack of sleep hinders your body’s ability to produce infection-fighting cells, increasing risk of illness.”

8. Avoid junk food. Try to avoid foods high in refined carbs or added sugars. “A candy bar or chocolate chip cookie may be tempting, but can also lead to glucose spikes,” says Wilson.

9. Exercise. Take the stairs instead of the elevator, use the bathroom furthest from you on the plane, do an extra lap before heading to your gate or at a rest stop. And while in the destination, walk, ride a bike, swim—do something active every day.

10. Avoid risky foods and beverages. “When you’re traveling, it’s important to be cautious about what you eat and drink,” says Seitz. Avoid tap water and ice cubes made with tap water. Stick to bottled water, and only drink beverages that have been sealed. Says Seitz: “Be careful with raw fruits and vegetables, as they may have been washed in contaminated water. Opt for cooked or peeled options when possible. Avoid meat that is not cooked all the way through, as well as unpasteurized dairy products. While it’s good to be adventurous when traveling, sometimes it’s best to play it safe when it comes to food.”

11. Be prepared for emergencies. No matter how well you plan, there’s always a chance you could get sick while traveling. Be sure to have travel insurance in case you need to see a doctor or be hospitalized while on vacation. It’s also a good idea to research the nearest medical facilities in the event you do get sick while away from home.

Retirement is when most people are free from many of life’s normal responsibilities. Those who have had children will find their children have moved out and are living their own lives, which means there is much more free time for an older person to spend on themselves.

With more free time, what better time is there to go on holiday? Unfortunately, many older people are of the opinion that holidays are reserved for the young. This couldn’t be further from the truth. In fact, you are perfectly capable of getting out there and exploring the world well into your old age. However, there are a few things that you need to keep in mind. Check out these top tips for travelling in your 70s.

Prioritise Your Health

Many over 70s are still fighting fit and ready to take on the world. However, aging does increase the risk of developing certain diseases and health conditions, many of which require regular management and medical attention. Accessing healthcare services abroad can be logistically difficult and also incredibly expensive. The last thing you want is to realise medicine that would be free or cheap back home is several times the price abroad.

This is why it’s so essential to get insured before your trip. You will have to find a provider who offers travel insurance that is tailored to over 70s. A good provider will cover any potential health expenses for those suffering from any pre-existing medical conditions, as well as for missed connections and lost baggage. It’s best to get your holiday insurance before your trip so you’ll be able to enjoy your holiday worry-free.

Choose The Right Destination

Gone are the days when our holiday options were limited to a few European cities and resorts. Now, we can fly to just about anywhere we can imagine. Even locations not accessible from your local airport can be easily reached through connecting flights.

As an older traveller, you’ll need to think carefully when deciding where to go on holiday. Generally speaking, an adventure holiday in the Amazon jungle or a Himalayan mountaineering expedition won’t be particularly suitable for elderly holidaymakers. Instead, opt for a city break in one of Europe’s many cultural hubs, or visit a luxury hotel in a beautiful coastal town. Cities and hotels offer both incredible comfort and accessibility. You’ll have everything you need nearby, without the need to travel far.

Get To The Airport Early

Airports are often the most stressful part of the whole holiday experience. You have to deal with large crowds, long queues, and invasive security checks, all with the fear of missing your flight hanging over your head.

In your younger years, you might have been capable of zipping through the airport at breakneck speed and making it onto your flight with time to spare. However, we slow down considerably as we get older, so it’s important you arrive at the airport early to give yourself plenty of time. What’s more, many airport processes such as ticket and passport checks are fully digitised and automated these days, which can be difficult to navigate for older, less tech-savvy travellers, giving you even more reason to arrive at the airport early.

Travel Light

How much you pack will largely depend on how long you are going away for, but it’s important to not overpack and avoid giving yourself several heavy bags to carry. You could be standing around waiting for a long time in the airport, and could be faced with a substantial walk to your hotel after you land. Carrying heavy bags around can be exhausting and can seriously impact your enjoyment of your holiday.

Conclusion

Don’t assume your travelling days are behind you just because you’re getting on in years. Use this guide to plan and prepare for the perfect holiday experience.

Knowing how to choose the right luggage and bringing multipurpose garments along are just two of the techniques that can make travel easier.

Travel journalism has been my job for more than 15 years, and going to different destinations around the world every week has allowed me to master the fine art of packing a suitcase strategically. After covering thousands of miles, I have learned the hard way and figured out that, in addition to the basic rules, there are other tricks that can simplify the cumbersome process of putting your belongings in a bag. Here are nine practical tips.

1. What kind of luggage?

I determine my choice according to the type of trip and its duration. If I am going to make more than one transfer or deal with winding roads, I choose a backpack; the ideal capacity is 50 liters. Regarding suitcases, if the getaway is short, I opt for a cabin-size trolley made of semi-rigid material. If the journey is long and you will not have a lot of mobility, rigid suitcases are the best option because they protect the contents better.

2. How to save time and space

The first step is making a list of everything that is required, gathering belongings and categorizing them. I separate clothes, personal hygiene items, shoes, first-aid kit and other miscellaneous items to later place them inside packing cubes and bags made of cloth or resistant plastic. To optimize space, I use vacuum bags with a sliding zipper that compact the garments (up to 50% of the interior volume can be saved this way).

3. Roll or wrap

Rolling clothes to maximize space or wrapping them in layers (known as the bundle packing method) are functional techniques. The latter consists of placing the smaller clothes in the center and the larger clothes on the outside, folding them together to form a bundle. We must not forget about those small spaces where you could fit additional things, such as inside shoes. Finally, I put the bulkiest clothes and shoes at the bottom (they serve as support) and the most delicate and wrinkle-prone items on top.

4. An effective personal hygiene kit

The most practical thing is to carry solid soap, shampoo and toothpaste. For liquid products I buy malleable plastic containers with a reinforced lid with a capacity for less than 100 milliliters. Forget about the big bottles: pack the small versions of cosmetic products like perfume.

5. What is the appropriate clothing?

The choice must always be based on the weather, the type of destination and the activities on the agenda. Pants and shirts in neutral colors combine with everything. Regardless of the weather, my suitcase is never without a fleece sweatshirt, leggings and a windbreaker. Expert advice: clothes made of merino wool are lighter, cooler and are less prone to retaining smells.

6. Do not carry too much

Overpacking for long trips can be a big mistake. For stays longer than seven days, I bring five tops (three T-shirts and two shirts), three pairs of pants (two pairs of jeans and a dressier pair), two pairs of shoes, four pairs of socks, seven sets of underwear, a light waterproof jacket and a bathing suit.

7. Not everything has to go inside the suitcase

There are clothes that take up a lot of space and add weight to your luggage, such as coats, jackets or hiking boots. The most practical solution is to wear them. A piece of advice: when weighing your luggage, consider that items such as a camera, headphones or a laptop will not be taken into account if they are around your neck or in your hands.

8. If it fulfills the same role, don’t bring it

I avoid packing similar kinds of clothes or objects; a single waterproof jacket is enough and one type of footwear is enough. I also like to prioritize garments that serve a double purpose, such as pashminas. And I opt for multifunctional objects, for example, a multi-pin adapter with USB slots that saves space and means I don’t have to bring extra plugs or adapters.

9. Keep luggage cool

When I arrive at my destination, I unpack the suitcase, especially in hot places. Dirty, damp clothes can permeate the rest of the clothes, so it is advisable to use cedar scent blocks, which are capable of absorbing moisture and provide a pleasant aroma. One last piece of advice: store your dirty underwear and socks in reusable airtight bags.

One of the trickier travel-related questions that often comes up has to do with traveling with older kids; how do you keep your teenaged children interested and entertained when traveling as a family? Teens are generally famous for not liking…things. Or at the very least, working very hard to not like (or pretend not to like) whatever their parents enjoy. Hey, it’s the age of rebellion. They’re entitled. But if you only get so many days off per year, you don’t want to spend it with a snarky, eye-rolling stick-in-the-mud. Here are a few keys tips for traveling with teenagers so that your 13- to 18-year-olds can actually have fun on vacation (and maybe you can too).

Ask For Their Input

Teenagers are at a difficult age. They’re still kids, but becoming adults. They don’t like being treated like the latter, so try to give them a little credit. Helping with the planning stages of your vacation will make your teen feel respected and involved. Have they always wanted to explore England? Let them help you find cheap flights to London. They’ll appreciate that you’re taking interest in where they want to go, and they’ll feel great about being able to help. It will also help ensure that they’ll have more fun once you’re on your way. They helped picked the time and place, so why wouldn’t they enjoy it?

Let Them Bring a Friend

You’ve probably already noted that your teen is more comfortable (and often like a completely different person) when they’re with their friends than when they’re at home with the family. If it’s feasible, let them bring their BFF along. They’ll feel more at ease, and may even feel more daring and willing to try things that would seem lame with just the folks. (Taking a goofy group selfie is great with friends, not with your parents.) If another traveler isn’t in your budget, talk to the other parents. They’ll probably be more than willing to pay at least part of their kid’s way, if for no other reason than to get them out of the house for a few days.

Give Them Some Space

Spending time together is great, but being confined to the same airplane for 5 hours, or the same hotel room for 5 days, will make some time apart seem like a dream. Especially if your teen is bringing a friend, give them some space to do their own thing. Even if it’s just to sit at a separate table at lunch, or to go on an amusement park ride, a little alone time can be beneficial for them. Remember – if they’re doing their own thing, then you can too!

Bend The Rules a Bit

Being a little strict or protective in the day-to-day is understandable. But just like how you might relax the rules of your diet (or your wardrobe) when you’re on vacation, you should relax the rules you place upon your teens. So, let them stay up later, or sleep in longer. Let them eat a little more junk food than usual. Just be sure they know that when the party’s over, everything goes back to normal.

Be A Good Sport

Just like how you might want your teen to loosen up and try new things, so should you. There will most likely be a point on your trip where your kid really wants to try an activity or go somewhere that you have no interest in – but you didn’t leave your hometown to just do the same old thing! We’re not saying you have to try bungee jumping, but there’s no reason why you shouldn’t attempt snowboarding. Or going on a haunted ghost town tour. Or try an intimidating new cuisine. Even if you end up embarrassing yourself a bit, the fact that you went along with it will be appreciated. And think of all the memories!

Pick a Destination They’ll Love

Just like adults, teens are also in need of destinations that bring on the fun and excitement. Teens respond best to places that let them explore the world in person. Think about their interests. For example, if your child is particularly fond of a certain sport, visit places related to that sport.

If your teenager has been studying a specific period in school such as the Colonial period, a visit to Colonial Williamsburg and nearby Jamestown can bring their study of history to vivid life. Teens really love hands-on activities of all kinds that let them use their imaginations and learn new things.

Encourage Them to Document Your Trip

Documenting your trip is one of the many joys of taking a vacation with your teens. They often love to share what they’re doing with their friends as it happens. Give your teenagers an opportunity to read up on the locations you’re going to visit beforehand, including the background of the places you’ll be visiting. Your teenagers can also easily learn how to use a camera to create inventive shots that will show off the highlights of your trip. Or, if your kid is a budding writer, help them start a blog of their own and show off their creative skills. This can serve as a virtual scrapbook that lets them preserve some of their favorite childhood memories. A Youtube channel of their own can also demonstrate their media skills, which leads us to…

Don’t Try to Limit Their Screen Time (Too Much)

Screen time has become increasingly important to kids. Teens love using screens to communicate with their peers. Remember, it’s their trip too. You may be tempted to limit their screen time when they’re away from home, but teenagers should be given the freedom to do as they wish while they’re on vacation. This can teach them how to manage their time more effectively, even when they’re away from home. It can also help them figure out how to use all forms of media during their day. Teenagers benefit when they’re given a lot of responsibility in their lives by the adults who care for them. That being said, encourage them to put down the phone when eating meals together or while listening to someone give a museum tour.

Set a Flexible Schedule With Some Free Time for Them

Flexible schedules are imperative for teenagers, especially on vacation. Teens respond best when they have structure. They like knowing what they’ll be doing each day. A schedule that allows time for breakfast, lunch, and dinner is ideal. At the same time, teenagers also enjoy having some downtime of their own. A good vacation plan is one that combines all sorts of options. Let your teens have a list of activities they know about in advance each day of your vacation. You should also make it clear that they’ll have some time to themselves. For example, if you’re at a hotel with a pool, allow them at least 30 minutes a day to take a dip and cool off after spending lots of time in the sun.