Headed to ski the slopes of Colorado? Peruse the shops of Paris? Bum on the beaches of Hawaii? Vacations are awesome, and who doesn’t love traveling the world and experiencing new things?

Keeping your immune system in check is one of the best ways to make for a worry free trip. Even just lack of sleep or dehydration can take the hype of your vacation down a few notches.

So, what are the two most important ways to stay healthy during your vacation? Get enough sleep and drink enough water. There are plenty of other tips below, but starting with these two can make a world of difference.

Most of the tips below are geared toward an airplane-ride-required vacation, but many of them are also applicable to road trips, cruise adventures, train rides, etc. Hopefully a few of them come in handy for your next excursion. Bon voyage!

Before You Travel

• Be proactive about immune support. Get started on probiotics (like this 25-strain probiotic or TravelBiotic) and immune system boosters (like Echinacea or Vitamin C).
• Buy a reusable water bottle. This will save you loads of money on bottled water. If you’re going somewhere the tap water isn’t drinkable, of course buying bottled water will be unavoidable.
• Pack your vitamins and medications. Find a travel case or zip-top baggies that take up less room than bottles. Just make sure any liquid medication is less than 3.4 oz. per TSA guidelines.
• Stock up on healthy snacks. Grab trail mix or KIND bars, or try making these homemade energy bars.
• Get adequate sleep and relax. Travel planning can be stressful, to say the least. Starting a trip on less-than-enough sleep is not a good way to kick things off.

While You Travel

• Pack the essentials. Pack these items in your carry-on bag so they’re easily accessible from your seat:
• Ginger for upset tummy
• Sleep aids
• Chapstick, lotion, eye drops and nasal spray (airplane air is notoriously dry, and the lack of moisture can dry out the skin and membranes inside your nose)
• Gum (to help ease ear uncomfort due to pressure of plane takeoff and landing)
• Things that will make you comfy (blanket/shawl, pillow, eye mask, headphones, ear plugs, etc.)
• Wear socks. Socks can help avoid picking up extra germs in security lines and also keep your toes warm on the plane.
• Fill your water bottle. Make sure it’s empty through security, but fill it up before you get on the plane, and then get plenty of H₂0 while you’re flying.
• Sanitize. Planes are so germy. Sanitize your hands after touching popular germ-infested places like airplane armrests (especially aisle armrests) and tray tables, anything in the bathroom, etc.
• Get adequate sleep. Getting rest while flying is especially important if you’re flying overnight or for an extended period of time.

During Your Vacation

• Stay active. One of the best ways to see a new city is to walk or bike around. Keeping your body active is a great way to both see new sights and burn calories.
• Hydrate. While it can be tempting to try new beer/wine/cocktails at every restaurant, make sure you’re supplementing with water.
• Try local food. Ordering fresh fruits and veggies from the area is a great way to give your body nutrients and try new things. Make sure you have one serving of fresh fruits or veggies with every meal.
• Sleep. Not getting enough ZZZs while you travel can lead to overeating and moodiness, which is never fun when you’re traveling.
• Sanitize or wash your hands often. Some of the germiest places: ATMs, hand rails, door handles, etc.

Have a tip for staying healthy that we missed? Add it in the comments below!