Traveling is probably one of the best ways to step out of your comfort zone. Being constantly on the go, however, can take its toll on your health. Long-term travel can be particularly stressful, and challenging on both the mind and body. Changing climates, being in and out of air-conditioning, and frequent plane journeys can make you susceptible to viruses. Lack of routine can also play havoc with your body, leaving you feeling sluggish and tired. While buying travel insurance should be the number one priority when planning your trip, here are a few tips to help you stay healthy and make the most out of your holiday.

Get Enough Sleep

Crossing time zones, dealing with luggage and sightseeing in general can be exhausting. The hectic pace of a holiday, combined with insufficient sleep, can affect your immune system, making you more susceptible to catching a virus such as the common cold. It can also slow down your recover if you do happen to get sick. Adults usually require around eight hours of sleep a night. If you don’t get enough sleep for more than two nights, it is crucial that you catch up on the lost zzz’s.

As sleeping away from home can be challenging, pack a travel pillow, eye mask and earplugs or noise-canceling headphones. And don’t forget to put your phone on silent at night, as people at home may not be aware of your current location and time.

Don’t Forget to Exercise

While most trips involve some level of walking—or even activities such as swimming and cycling—travelers usually miss out on their exercise routine. It is always a good idea to hit up your hotel gym (if you have one), go for a run around the neighborhood, or join local exercise classes. Alternatively, look up an exercise routine on YouTube and work out in the comfort of your own hotel room. Whatever you opt for, set up an exercise schedule and stick to it.

Stock up on Vitamins

Eating healthy can be difficult on a holiday, especially if you are traveling for a prolonged period of time. Most accommodation types don’t provide a kitchen, and it can be way too easy to fill yourself up on fast food. Taking supplements can keep you in tip top shape during your trip, especially if you are not eating balanced meals.

Taking a regular dose of vitamin C can boost your immune system to ensure that you don’t get sick on the road. Vitamin B, can also strengthen your immune system and increase your energy for the adventures ahead. It is also recommended that you take probiotics to support your digestive health—this is particularly important if you are frequently eating unfamiliar food.

Stay Hydrated

Drinking plenty of water while on the road is crucial to your general wellbeing. Particularly in hot climates, it is easy to lose more fluids than you take in, especially if you spend time out in the sun. As such, it is essential to carry a water bottle with you wherever you go. The lack of humidity in airplane cabins can also lead to dehydration.

If you don’t want to buy water on the plane, take an empty bottle with you and fill it up at the water fountain once you have passed security control. Try to avoid alcohol and caffeine while in the air, as they are both diuretics. Do remember that in some countries tap water is not safe to drink. Do your research and if necessary only drink bottled water.