Nepal is a great-value destination for travelers at any budget level.

From independent backpackers solo-hiking Annapurna to luxury safari tent lodges in Chitwan and Bardia National Parks, you’ll get more in Nepal for any given budget than in most popular tourism destinations. Kathmandu has had a strong budget-travel scene since the Hippie Trail era of the 1970s, and in the years since, this has expanded to include cities and trekking routes all across the country.

While prices are no longer quite what they were in the ’70s, Nepal is not expensive, and there’s plenty of value to be had for visitors that follow these budget tips.

A guide to daily costs in Nepal

• Hostel bed: from Rs 400

• Basic room for two: from RS 1500

• Public bus Kathmandu to Pokhara: from Rs 800

• Tourist bus Kathmandu to Pokhara: from Rs 1300

• Espresso-based coffee: from Rs 200

• Plate of momos (dumplings): from Rs 130

• Fancy dinner for two: from Rs 3300–6500

• Daal bhaat (traditional Nepali dish of rish and vegetables) at a mountain lodge: from Rs 400–850

• Craft beer at a Kathmandu bar: from Rs 400

Average daily cost: from Rs 2000–6700
Average cost to travel to Nepal for 2 weeks: Rs 28,000–94,000

Aim for the shoulder seasons: February/March and September/October

The busiest seasons for tourism in Nepal are mid-October into late November and late March through April; prices go up for accommodation across the country during this period, and on popular trekking routes it can be difficult to show up and find a room as lodges sometimes book out completely. Visit just outside of these periods in the shoulder seasons, however, and expect far fewer visitors and lower prices across the country – in towns this might mean a 20–30% discount on mid-range hotels and guesthouses, while in the mountains it will often mean free charging or wi-fi negotiated as part of your room price. The tradeoff is occasional rainy days, but of course your legs do need a rest day at some point.

Walk away from Kathmandu airport

You came to Nepal for walking, right? Taxis at Kathmandu airport often quote laughably high prices to arriving travelers. Walk approx 80m (260ft) down from the airport building to Ring Road, where you can expect more normal taxi rates – expect around Rs 600 to the popular Thamel neighborhood – or catch public transport to your destination in the city. If that’s not appealing, contact your hotel in advance, as many arrange fixed-price or even complimentary transfers for guests staying multiple nights.

Get around town with Pathao and InDrive

Even better than hailing a taxi on the street, download the Pathao or InDrive mobile ride-hailing apps to get taxis at local prices. Pathao works well in Kathmandu, while outside of the valley InDrive is by far the more reliable choice.

Get out of Thamel to eat and sleep

Thamel is arguably the most convenient area of Kathmandu for travelers who need to stock up for long treks, arrange tours or guides, or want restaurants catering to foreign cuisines and palates. However, this also means prices are higher in the neighborhood than at comparable venues elsewhere in the city. The edges of Thamel are easy places to look for good-value accommodation – some up to 20% less than somewhere more central – and for dining you’ll find better value (if certainly less variety) elsewhere in the city.

Consider Boudhanath as an alternate base

While certainly still a touristy area, the neighborhood immediately surrounding Boudhanath Stupa is a great alternative to Thamel with good-value accommodation and food but a much more relaxed vibe. Expect to be dodging crowds of pilgrims rather than rickshaws, and waking up to Buddhist chants far more often than car horns. It’s also very convenient to the airport, so makes a good base for a few relaxing days in the city at the end of a trip.

Extend tickets to Kathmandu Valley’s major tourist sites

Boudhanath, Patan Durbar, Kathmandu Durbar, and historic Bhaktapur are rightfully some of the most popular cultural attractions in Nepal. Ticket prices range from $3 in Boudhanath to $15 at Bhaktapur, but what many tourists don’t realize is that you can get any of these extended on-site for reuse (mostly for one week, though Kathmandu Durbar is valid until the expiration of your tourist visa). You’ll need your passport to extend any of them, and, at Kathmandu Durbar, passport photos as well.

Eat local – especially when trekking

There’s a large price gap between Nepali and international dishes, not only when comparing restaurants in places like Kathmandu and Pokhara but also when choosing between dishes in high mountain trekking lodges. In the mountains, daal bhaat (a mixed plate of lentil soup, rice, and curried vegetables) is the best value around – and with all-you-can-eat refills of lentils and rice, it’s the ideal way to refuel after a long day of walking.

Book the tourist bus instead of the local

While not the cheapest option available, the many tourist buses that depart each morning for Pokhara, Chitwan and Lumbini consistently offer more comfortable and faster trips for just a few dollars more than the local option. By hour six or seven you may still be cursing yourself for not taking that domestic flight, but when you calculate the money saved in terms of momos to be eaten, it’ll all seem worth it.

Find a trek at your skill level, and do it unguided

The most popular treks in Nepal are along well-defined and busy paths, so hikers with a firm grasp on the fundamental skills of trekking in mountainous terrain can be reasonably confident of managing the journey without a guide. This is not to say you should go solo – a risky proposition at any skill level – but know your own limits in the outdoors and select a trek based on those limits.

If you go guided, arrange it once you arrive to Nepal

Whether for safety concerns, cultural insights, or just ease of planning, many tourists do prefer to hike with a local guide in Nepal. If that’s you, and if you’re not on a tight schedule, consider waiting until you actually arrive to make arrangements. Tour agents in the cities can advise on suitable trekking routes based on hiking experience and personal preferences, as can independent guides themselves (though always ask about qualifications), and you’ll save a good chunk of money by cutting resellers out of the process. If you find a guide you get along well with, keep their contact info handy for future trips or to pass to friends, as most are freelancers and can happily arrange tours independent of booking agencies.

Rent gear for short treks

Similarly if you intend to do a short trek as part of a longer itinerary and don’t want to travel with a full load of trekking gear, or just don’t trek much in general and don’t own all the necessary kit, consider renting equipment for the duration of your hike once you arrive in Nepal.
Expect to spend around Rs 100 per day for a jacket or bag, most reliably available in Kathmandu and Pokhara’s touristy areas.

Taking a vacation can really knock us off our routines, and that includes how often we go to the bathroom. For many people, traveling can really back things up. In fact, it happens so often there’s even a name for it: travel constipation. Although it isn’t a medical term, it is used to describe a complaint among people who can’t poop when they’re away from home for extended periods of time (we’re talking more than just being out for the day). It’s really common. “The person sitting next to you on the airplane, or someone on the flight crew, or another person you’re meeting likely has the same issue,” says David M. Poppers, MD PhD, and professor of medicine in the division of gastroenterology at NYU Langone Health.

Constipation is uncomfortable regardless of when it happens, but no one wants it to ruin their vacation. Try these expert tips if you experience travel constipation.

What Is Travel Constipation?

Anything that disrupts your routine can affect bowel function, Dr. Poppers says. “And travel disrupts routine,” Dr. Poppers says. You’re likely not eating the same things, drinking the same amount of water, or getting the same amount of sleep, all of which affects bowel movement.

How do you know if you’re constipated, anyway? You’ll have no more than three bowel movements a week, according to the National Institute of Health. Further, you may have hard, painful stool and feel like your movements are incomplete, or like you didn’t finish. So the phrase “travel constipation” simply refers to not having bowel movements when you’re away from home—we’re talking for more than just an afternoon.

How to Stay Regular While Traveling

Be Sure to Poop Before You Leave

“Prevention is the best remedy,” says Wendi LeBrett, MD, a Los Angeles-based gastroenterologist. You don’t want to head into your trip backed up! She recommends increasing your fiber and liquid intake (more on both ahead) about two to three days before you’re set to leave, as they are two of the most important tools in fighting constipation.

Sneak in Your Fiber

As we mentioned, getting enough fiber is one of the most important things you can do, because it helps form your stool and makes it easier to pass, Dr. Poppers says. Fruits, vegetables, legumes, and whole grains may not be your ideal vacation foods, but they are all high-fiber foods.

Try eating some fruits and vegetables at every meal when you’re traveling, Dr. LeBrett advises. They don’t need to make up the entirety of your diet, but getting a serving every time you eat can help you get to your daily fiber goal, which is set at 14 grams per 1,000 calories of food per the USDA dietary guidelines. As a precaution, include a package of prunes or dried kiwi into your carry-on bag for snacking, both of which can help you poop, Dr. LeBrett says. “Prunes are a classic option, but kiwi is also really effective for helping with constipation,” Dr. LeBrett says. “There are a number of studies showing that eating two kiwis a day is equivalent to some of the more traditional laxatives.”

Stop Neglecting Your Fluids

You probably don’t realize you’re doing it, but many people drink far less liquid while traveling, Dr. LeBrett says from her experience working with patients. And that’s a problem, because dehydration makes constipation worse. “When people are traveling and out sightseeing, they naturally tend to drink less water because they don’t have access to a public restroom as easily,” Dr. LeBrett says. Recommended fluid intake is dependent on a variety of factors including a person’s activity level, size, and where they are located. Generally, women need an average of approximately 2.7 liters of water, which can come from food and beverages too, and men need an average of 3.7 liters of water, according to the The National Academies of Science, Engineering and Medicine. You may want to drink more if you’re in a warmer climate or if you’re drinking more alcohol than you typically would, Dr. Poppers says.

If you’re flying, it’s important to know that air travel can cause dehydration because plane cabins can have low humidity. Keep this in mind when the flight attendant comes around with the beverage cart!

Get Moving

This can include traditional exercise, but it doesn’t have to. For example, you can walk instead of taking public transportation when sightseeing. Regardless of the specifics, getting plenty of movement can get things moving, Dr. Poppers says. “Activity increases motility, and with that, the intestinal tract has less time to absorb water,” he explains. Although it may seem counterintuitive, you actually develop dry, hard stools when your colon absorbs too much liquid. “So you get a more lubricated stool after exercising,” Dr. Poppers says.

Going out of your way to exercise can feel like a chore, so try Dr. LeBrett’s favorite way of slipping it in. “I’m a big advocate for walking after a meal,” she says. “It helps with the digestion process, so it can prevent constipation, gas, and bloating,” Dr. LeBrett says.

Maintain Your Routine

As much as it’s possible, you want to keep up the habits that keep you pooping regularly (assuming you do. Otherwise, that’s a different story!). “Our guts are creatures of habit,” Dr. LeBrett says. “They’re used to the same diet, the same routine, and the same sleep patterns,” she says. You don’t need to adhere to a strict schedule, but at least be mindful of how drastically you’re veering away from a typical day. For example, if you normally sleep a solid eight hours, never drink alcohol, eat from all colors of the rainbow (meaning you probably get loads of fiber), and start your morning with a workout, then you don’t want to do the exact opposite when you’re away from home. Think about ways you can enjoy your trip and practice moderation, by say, having one less glass of wine with dinner, drinking plenty of water, and taking that post-meal walk.

Try Stretching (on the Toilet)

If you are hit with traveler’s constipation, Dr. LeBrett recommends trying the piriformis stretch, named after the muscle being stretched, which is located in the gluteal region. This stretch can help relax your pelvic floor muscles, making it easier to have a bowel movement. You can see how to do the stretch on Dr. LeBrett’s TikTok page. Alternatively, Dr. LeBrett says a toilet stool can help relax your pelvic floor muscles as well.

Traveling to a new country is exciting. You get to explore new cultures, try different foods and see amazing sights. But what if something goes wrong with your health while you are abroad? It’s a scary thought but as many as 79% of travelers to developing countries become ill with travel-related health problems.

Whether it’s a traveler’s diarrhea or a more serious issue, being prepared can make all the difference. Knowing what vaccinations you need, common health risks and how to handle emergencies can help you stay safe and healthy while exploring the world.

Samia Kadri, a nurse practitioner at Banner Urgent Care, shared four health tips you need to know before you go!

1. Get vaccinated

Before leaving for your trip, check to make sure you are up to date on all required vaccinations. Each country has different vaccine requirements and may ask for proof of vaccination upon entry.

“It’s a good idea to visit your health care provider or travel clinic at least two months before you travel,” Kadri said. “This ensures all required vaccines are ordered and received within one month of travel.”

Required or recommended vaccinations

• Vaccines for United States: Some vaccines are recommended or required to visit the U.S. These may include MMR (measles, mumps, rubella), Tdap (tetanus, diphtheria, pertussis), pneumonia, polio and the flu.
• Other countries: Depending on your destination, you may need hepatitis A and B, typhoid, yellow fever, Japanese encephalitis, meningococcal and malaria prophylaxis. Visit the Centers for Disease Control and Prevention (CDC) website for a list of vaccines for the country you are visiting.

If you are pregnant, an older adult or immunocompromised, talk to your health care provider about additional vaccinations and safety measures. They can guide you on what vaccines are safe during pregnancy or for those with weakened immune systems.

2. Watch out for common travel ailments

Even with vaccinations, you can still get sick while traveling. Here are some common travel health issues and how to avoid them:

• Traveler’s diarrhea: One of the most common health problems while traveling is diarrhea. It is usually caused by contaminated food or water. “It’s important to check if you can safely drink the water in any country you visit,” Kadri said. “To prevent the risk of diarrhea, avoid tap water, ice and street food. Drink purified water when possible. If you do get sick, drink plenty of safe fluids to stay hydrated.”
• Jet lag: Crossing time zones can interfere with sleep. If it’s nighttime at your destination, try sleeping on the plane. Once there, spend time in the sunlight to reset your body clock.
• Motion sickness: If you get dizzy on planes, boats or cars, try sitting near the front and focusing on the horizon. You can also take motion sickness medicine before your trip.
• Insect bites: Mosquitos can carry diseases like malaria, Zika and dengue fever. Use insect repellant, wear long sleeves and pants and sleep under mosquito nets in high-risk areas.
• Sunburn and heat exhaustion: If you’re traveling to a hot climate, wear sunscreen and drink plenty of water. Avoid staying in the sun too long and take breaks in the shade.

3. Pack a travel health kit

It’s always wise to pack a health kit for your trip. You never know when you might need it. Having the right supplies can make things easier, especially if you encounter language barriers or have trouble accessing certain medications abroad.

Here are some essentials to pack:

• Pain relievers like acetaminophen or ibuprofen for headaches or muscle aches.
• Antihistamines if you have allergies.
• Anti-diarrhea medicine, just in case you get sick.
• Mosquito repellent if you’re going to a high-risk area.
• Band-aids and antiseptic for cuts and scrapes.
• Sunscreen to protect your skin from the sun.
• Motion sickness medicine to avoid nausea during travel.
• Water purification tablets if you’re going to a place without clean water.
• Medical alert bracelet: If you have a chronic illness, wear a medical alert bracelet. This will help emergency responders quickly determine your medical needs.
• Prescription medications: Bring extra prescription medication in case your trip is delayed, along with a list of generic and brand names.

“Take all medicines in their original dispensed bottles,” Kadri said. “Do not put them in a weekly container because it can easily lead to confusion about which medication you’re taking.”

4. Be prepared for emergencies

Even with the best preparation, medical emergencies can happen. Here are some ways to prepare for health emergencies while traveling internationally:

• Know the local emergency number: Just like 911 in the U.S., other countries have their own emergency number. Look them up before you go.
• Consider supplemental insurance: “Your current medical insurance may not cover care in another country,” Kadri said. “Travel insurance will cover you in case of delays, accidents or illness.” If something goes wrong, this can save you a lot of money and stress.
• Locate nearby hospitals: When you arrive at your destination, find the nearest hospital or clinic.
• Stay connected: Keep a list of emergency contacts, like the nearest embassy or consulate.

Bonus tips to stay safe abroad

In addition to vaccinations and health prep, here are some extra tips to ensure a safe journey:

• Familiarize yourself with local laws and customs: Research local laws, cultural norms and customs ahead of time to avoid misunderstandings and ensure respectful behavior.
• Notify your credit card company: Let them know where you’ll be traveling so they don’t block your card.
• Share your travel itinerary: Let family and friends know where you’ll be, especially in an emergency.
• Download a language app: If traveling somewhere you don’t speak the language, consider downloading a translating app or hiring a local guide.
• Set up international communication: To make local calls, consider an eSIM card, VoIP apps like Google Voice and mobile roaming.
• Check health advisories: Before you leave, check the health advisories for the country you’re visiting. This includes knowing about any risks, such as malaria or Zika.

Takeaway

Traveling to new places is a wonderful experience, but it’s always better when you’re prepared. Plan ahead by getting the necessary vaccines, packing a health kit and knowing what to do in an emergency. This way, you can enjoy your travels without any second thoughts. Safe travels!

There’s good news for travelers who are keen on a luxury for less trip to Colombia: Joe Sandillo, a Colombia specialist and the founder of the Tampa, Fl. travel company Almaz Journeys, said that the country is a great value for those seeking an upscale trip, compared with more established South American destinations. “That said, there are absolutely ways to take even better advantage of the already lower prices to save even more,” he said.

Below, Mr. Sandillo’s tips:

For Cities, Weekends are Better: Bogota and Medellin are primarily business travel destinations, so hotel rates are highest on weekdays. On weekends, however, they drop by as much as 40 percent, and luxury properties such as the Four Seasons sometimes offer additional incentives like pay for two nights but stay for three. “These cities come alive on the weekends with a rich culture scene, and that’s when you want to go anyways,” Mr. Sandillo said.

Avoid Peak Times: Colombia is a year-round destination, and certain times of the year are more expensive than others. These include the weeks between Christmas and New Year’s, and before Easter Sunday as well as all of July, when Colombian schools are on break, and locals take vacations within the country.

Rent a Luxury Villa: For a group of friends or a family, it’s almost always more economical to rent a private villa than book several rooms at an upscale hotel. Many of Colombia’s villas are in beachside destinations such Cartagena or Isla de San Andres and have modern interiors and swimming pools; they’re also usually staffed with a housekeeper and cook. “Villa rentals are more fun than hotels because you have lots of private communal areas for socializing,” Mr. Sandillo said. His company has a range of villas available to rent. Airbnb and Oasis Collections also have luxury villa rentals in Colombia.

Spring for a Private Guide and Driver: Guides and drivers are a manageable expense in Colombia- a full day for both costs around $500, but the price can be even lower in less visited parts of the country. In pedestrian friendly cities like Cartagena, there’s little need to pay for a driver. “The best way to see these places is to hire a private guide and walk or explore on your own,” Mr. Sandillo said.

Save on Air: Avianca, Colombia’s main airline and part of the Star Alliance, has business class fares to the country from the United States that are between 30 and 50 percent less expensive than fares offered by U.S. carriers. Otherwise, Mr. Sandillo said that JetBlue, which flies to Colombia nonstop from both New York and South Florida, is a comfortable and economical option.

Visit Less Explored Areas: Less touristy parts of Colombia such as the picturesque Spanish colonial village of Barichara and the city of Medellin are a steal when it comes to hotels, meals and activities. And, they offer a myriad of engaging diversions. Travelers who stay in Barichara, for example, (Mr. Sandillo’s favorite hotel there is Casa Barichara) can learn about its history and architecture and also partake in active excursions such hiking in the surrounding countryside and white-water rafting in nearby Chicamocha Canyon.