Hotel Room Workouts: Exercising While You Travel

Traveling, whether it's for business or pleasure, can cut into your workout regimen in a really bad way. Along with proper dieting, your regular workout routine goes right out the window when you're on the road. The most common excuses include:

• Not having enough time in the day.
• The inconvenience of working out in an unfamiliar area.
• No access to a proper workout facility.
• Feeling too tired from excessive travel and a busier schedule than usual.
• The desire to just focus on the purpose of your trip, whether you're on business or vacation.

You can eliminate most of these excuses by following a few simple workouts that can be done from the convenient location of your own hotel room.

Upper Body Workouts

Here is a list of exercises that will focus on some of the major muscle groups in your upper body. These are simple exercises that can be done in your hotel room and do not require any sort of fitness equipment. Better yet, these workouts can be performed almost anywhere, even while you're at the office.
Push-ups: The push-up is one of the most effective and simplistic exercises out there. This well-known exercise targets the chest and triceps, while the shoulders and core get a nice workout as well.

1. Start with your outstretched body lying flat on the floor, with your hands at your shoulders and your palms flat on the floor.
2. With your feet together, parallel to each other, push your body up off the floor until your arms are straight.
3. Lower your body back down to the floor while keeping everything straight except your arms, which should bend back to the starting position.
4. Repeat the motions, and try to keep your head looking up instead of at the floor.

Chair dips: Another great workout for your chest, triceps and shoulders are chair dips. The only thing this exercise needs is a chair, which virtually every hotel room comes furnished with. If your hotel room does not include a sitting chair, you can try and use the edge of your bed as a substitute.

1. Sit on the edge of a chair. Make sure it is sturdy and can support your weight. If you don't feel safe using the chair or bed in your hotel room for this exercise, you can skip this exercise and just stick with push-ups.
2. Place your hands on the side edges of the chair, right next to your hips. Lift off the chair, using your arms and hands on the chair for support.
3. Move the rest of your body in front of the chair, slightly. Keep your knees bent and make sure your hips are positioned slightly in front of the edge of the chair.
4. Bend your elbows, allowing the rest of your body to dip towards the floor. You'll want to lower your body as far as your arms allow.
5. Once you've gone as far down as possible, push up with your hands still fixed to the edge of the chair. Return to your starting position with your hips just in front of the edge of the chair and repeat the motion.

Crunches: For many people, a sit-up is difficult to perform without the assistance of another person. Crunches, on the other hand, can be easily performed by yourself, without the need for any exercise equipment. Work a set of crunches into your hotel room workout to target your mid-section.

1. Lie flat on your back with your knees hunched towards your stomach and your feet flat on the floor. Your feet should be about a shoulder-width apart.
2. Place your hands behind your head or crossed over your chest with each hand gripping its opposite shoulder.
3. Curl forward, lifting as much of your upper body off the floor as possible. Tighten your abdominal muscles as much as you can.
4. Once you've lifted as far up as you can, lower your upper body back to the floor and repeat the motion.

Lower Body Workouts

Here are exercises that will work out the lower section of your body and can be performed in your hotel room without the need for any fitness equipment.
Bodyweight squats: Most people think squats need free weights or some other piece of resistance equipment to be effective. The truth is, squats are such an amazing exercise, they can be performed with just your own bodyweight and still be quite effective for working out practically all of the muscle groups in your lower body.

1. Start from a standing position with your feet shoulder length apart, and your toes turned outward at a slight angle.
2. Put your hands behind your head, with your elbows bent and spread outward. Alternatively, you can but your arms straight out in front of you, or directly to your sides.
3. Squat downward, bending your knees and pushing your buttocks behind you until you've lowered yourself as far as you can go.
4. Push yourself up through your heels until your legs are straight again. Repeat the motion to continue the exercise.

Calf raises: This is another lower body workout that utilizes your own bodyweight and is great for your calf muscles. You can do this in your hotel room or any other location where you have space and feel comfortable performing the exercise.

1. Stand in a relaxed position with your feet spread shoulder-width apart.
2. Lift your heels off of the ground until you're being supported by the balls of your feet. You're basically standing on the tip of your toes.
3. Hold this extended position for as long as you can, then lower yourself back to the floor. Repeat the motion as many times as you can.

A good rule of thumb is to interchange these workouts, switching from upper body to lower body each day. By using these workouts, you can exercise your entire body in your own hotel room without the need for any sort of exercise equipment. These workouts are also quick and easy, meaning you get more time to yourself while traveling.

Drinking Water Safety

Nothing ruins a good trip like getting sick -- and we're not talking about a few extra bathroom stops. Contaminated drinking water is one of the leading sources of health problems for travelers, and can cause anything from mild gastrointestinal distress to serious bacterial diseases.

The most common cause of water-borne illness is bacteria, such as E. coli, cholera and salmonella, but illness can also be caused by protozoa (including giardia and cryptosporidium), viruses (like hepatitis A, polio and rotavirus) and chemical pollutants.

In many cases, travelers become ill simply because the pathogens in the water are foreign to their immune systems, while locals have adapted to the water supply and can drink it without problems.

The best way to protect yourself is to avoid local tap water and instead seek out bottled water; when that's not available, boiling tap water generally kills most micro-organisms, and there are a number of good water filters and purification tablets that can easily be stowed in your carry-on. Read on for tips on how to keep yourself safe, healthy and well-hydrated on your next trip.

Know the Risks

Mexico is well known for its unsafe water (Montezuma's revenge, anyone?), but travelers also face high risk in Central America, most of Africa and Asia, and the Middle East. Drinking water is generally safest in developed areas of the world like the U.S., Canada, Australia, New Zealand, Northern and Western Europe, many parts of the Caribbean, and Japan.

Keep in mind that water quality may vary depending on where you are in a particular country. For example, in Costa Rica you'll probably find safe tap water at a major city hotel, but you may have to boil water before drinking it if you're staying in a small rural village. If you're not sure, consult a reliable guidebook or ask your fellow travelers before you leave.

So-called developed countries aren't necessarily risk-free; cryptosporidium outbreaks have appeared in the U.S. Midwest and Northwest, as well as in highly populated cities in Australia. Giardia has been found in the water supply in St. Petersburg, Russia. Check the Centers for Disease Control's Web site to see region-specific health info.

Some cities may advertise their drinking water as being chlorinated, but this doesn't necessarily mean that the water is contaminant-free. Your best approach when faced with potentially unsafe drinking water is avoidance.

What (Not) to Drink

Bottled water is generally safe, but only in sealed, tamper-proof containers. Ask someone at your hotel to recommend a reliable local brand.

In addition to bottled water, you'll usually be safe drinking tea, coffee, canned soda and juice, beer, wine, and other alcoholic drinks.

Prolonged exposure to higher temperatures will kill many parasites. Drinking from a hot water bottle is slightly safer than drinking untreated cold water.

You don't need to drink contaminated water to be exposed; always consider alternate sources of exposure, like the water you use to brush your teeth, or to wash your contact lenses or dentures. Be sure to use bottled, boiled or purified water for these purposes as well.

Freezing water does not kill bacteria. A margarita on the rocks may sound appealing, but ice cubes present the same problem that tap water does. You can make your own ice if you boil the water first.

Avoid food that may have been rinsed in contaminated water, such as salad and fresh fruit.

Water Purification Tactics

Boiling water is generally the most effective way to remove parasite contamination. Maintain a rolling boil for at least one minute (longer at higher altitudes, where the boiling point may be lower). Let the water cool itself slowly without adding ice. Allow any sediments and particles to settle before drinking, and then decant the water from the top into another container.

Commercially available iodine or chlorine tablets kill bacteria and viruses, but are ineffective against some protozoa (like cryptosporidium). Iodine is the more effective of the two solutions, but is not recommended for long-term use, especially by pregnant women or travelers with a history of thyroid problems. Potable Aqua, composed of the iodine compound tetraglycine hydroperiodide, is the most popular brand of water purification tablet. The company also offers chlorine dioxide tablets, which are effective against cryptosporidium as well as the other organisms killed by iodine. Read directions on all tablets systems for tablet-water ratios and dissolving times; 20 minutes or more may be required for the tablets to dissolve completely, especially in colder water.

If you do not have tablets, two drops of common chlorine bleach in a quart of water will help as a last resort.

Outdoor stores like Cabela's carry water filters and purification systems. It is essential that the filter system you choose is suited to your needs. A filter with an insufficiently small pore size, or one that is not designed to filter viruses, may permit some contaminants to get through. The most effective strategy is to buy a system that combines filtering with chemical purification -- or make one yourself by using both a filter and an iodine treatment.

The SteriPEN uses ultraviolet light to kill bacteria, viruses and protozoa. It's portable, effective and powered by AA lithium batteries, making it convenient to bring just about anywhere. The relatively steep price tag is worth it if you frequently visit areas with questionable water quality, particularly if you plan an extended stay. The device is designed for use only on clear water -- particulates or discoloration can block UV light -- so you may need to filter the water or let sediment settle to the bottom before using the SteriPEN.

For more tips on making water safe to drink, visit the CDC's Web site.

What to Do If You Get Sick

Symptoms of water-borne illness generally include diarrhea, vomiting, nausea, fever, aches and/or chills. These symptoms will usually clear up on their own after a few days; if they worsen or are very severe, seek medical attention. Otherwise, try to stay hydrated with sports drinks, boiled or bottled water, or other safe fluids (steer clear of alcohol and caffeinated beverages, both of which can make dehydration worse). Oral rehydration salts and anti-diarrheal medications may also be helpful.

When to Damn the Torpedoes

If the locals are drinking the tap water without ill effect, there is no known occurrence of giardiasis, and you are going to be staying in one location for four weeks or more, you may want to drink the water to allow your body time to acquire some of the local microbes. Start slowly and let your body adapt.

Traveler's Tummy

It's probably the most unpleasant minor traveler's malady. Unfortunately, it's also probably the most common.

Call it what you will -- Montezuma's revenge, the traveler's trot, the Toltec two-step, Delhi belly, the runs, traveler's tummy or the commonly accepted TD (for traveler's diarrhea) -- but don't call it fun. Symptoms include diarrhea, stomach cramps, nausea and vomiting. Further, it can be dangerous, causing severe dehydration, malnutrition or worse.

The Centers for Disease Control and Prevention (CDC) reports that between 20 and 50 percent of international travelers suffer some form of TD. A vaccine against E. coli, the most common cause of TD, has been under development for over a decade now -- and there's no sign that it will be released any time soon. Until then, here are our tips for preventing, identifying and treating traveler's tummy.

Avoidance Is the Best Policy

Avoiding TD is your best tactic. Skip the ice cubes in your drink, pass on salads or other raw foods, and seek out bottled water rather than drinking from the tap.

Worldwide Risk Levels for TD

Note that in high-risk areas, it may be all but impossible to avoid some incidence of TD. Here's a breakdown of your risks around the world:

High Risk: Most developing countries in Latin America, the Middle East, Africa and Asia

Intermediate Risk: Some Caribbean islands, Eastern Europe, South Africa, Argentina and Chile

Low Risk: The United States, Canada, Northern and Western Europe, New Zealand, Australia and some Caribbean islands

Causes of TD

A change in diet, dehydration from flying, a change in climate, stress and even lack of sleep can cause simple traveler's diarrhea. The most common cause of TD is bacteria, particularly E. coli, but many other microbes can lead to intestinal distress.

In most cases, TD is easily treated, a mere inconvenience in your travels. However, more serious ailments are possible, including dysentery, cholera, giardiasis and other intestinal disorders. See below for more on these conditions.

Identifying TD

As outlined above, symptoms can include diarrhea, stomach cramps, nausea and vomiting. These symptoms can be relatively severe, but should not persist for more than 48 hours or so, or become particularly violent. Even simple TD can be life-threatening under some conditions, so consider seeking medical attention if symptoms worsen or continue for more than a day or two.

Common bacterial diarrhea usually sets in very rapidly and without warning and is not typically accompanied by bloody stools. About 85 percent of TD is considered bacterial diarrhea, according to the CDC.

There are other, arguably more serious maladies that cause similar or identical symptoms to common TD:

Amebiasis (amebic dysentery): The appearance of blood or mucus in the stool is a sign of potential dysentery. In this case, you should seek medical advice.

Giardiasis: This is a somewhat more complex intestinal disorder that can recur repeatedly for weeks after the conclusion of travel, as the protozoan that causes it has a longer incubation period than most bacteria. Symptoms include diarrhea, nausea, bloating, abdominal cramps, fatigue and more, and may not appear until a week or two after the protozoan is introduced into your body. If you find yourself having repeated outbreaks of TD even after your trip is over, or if your symptoms persist longer than 48 hours, seek medical attention.

Cholera: The appearance of severe, watery diarrhea spotted with mucus can be indicative of cholera. It's important for cholera sufferers to quickly replace their body's lost water and salts to prevent dehydration. They may also need medical help.

Other conditions accompanied by fever, lethargy, persistent diarrhea lasting more than 48 hours, or severe diarrhea may require treatment with antibiotics and are cause for medical intervention.

Dehydration and TD

Many of the symptoms of TD can be caused by simple dehydration. Your first approach should be to rehydrate. Even if you have E. coli contamination, you'll need to keep yourself hydrated since you'll be losing fluids rapidly. Of course, you must use a clean water source.

The CDC offers a broad view of the topic.

Treatments (Not Always Cures)

Symptoms of TD usually clear up on their own after a day or two. To speed your recovery, you'll want to alter your diet. Staying hydrated is your first priority. Drink bottled fluids and avoid caffeinated drinks such as soda, coffee and tea, as well as alcoholic drinks.

The most common treatment for TD is the use of Pepto Bismol, or the stronger Imodium, but understand that these products merely relieve the symptoms and don't actually provide a cure. In fact, in severe cases of abdominal distress, the tendency of these treatments to "block up" your digestive system can actually be counterproductive or dangerous.

Note that these products may contain aspirin, and that the active ingredient, bismuth subsalicylate, can cause a blackening of the tongue and stools, and occasionally ringing in the ears. These side effects disappear when treatment is discontinued.

Antibiotics should generally only be taken in severe cases. Two common and effective antibiotics are Ciprofloxacin, also known as Cipro, and Norfloxacin. Once symptoms relent, you can discontinue taking the antibiotic; doctors indicate that you don't have to see the treatment through full cycle as with most antibiotics. If you're headed to a developing country, you may want to ask your doctor to prescribe you a course of antibiotics to take along just in case.

These treatments are useful in the case of "bacterial diarrhea," but not for amebic dysentery, viruses or food toxins. In fact, in these cases, you can make your infection worse. A simple rule: If there is blood in your stool, or if you have a fever, pass on these products and see a doctor.

When to Seek Medical Attention

If there is blood or mucus in your stool

If you have a fever

If symptoms persist for more than 48 - 72 hours

If you cannot keep down light food or liquids

Five Foods to Avoid Before Flying

Pre-flight anxiety -- spurred by endless baggage lines, security checkpoints and screaming children -- need not extend to fears of repeat trips to the airplane lavatory. But eat the wrong thing before you fly, and you may be contending with more than just an awful in-flight movie or space-invading neighbor.

Unfortunately, airport dining options -- like a greasy fast food burger, oily pizza or a liquid lunch at the concourse bar -- are rather limited. Still, if you're disciplined, avoiding the gut-busting trifecta of grease, alcohol and carbonation can help contribute to a bloat-free flight. There are even a few surprisingly nutritious foods on our "don't eat" list that are best avoided before you take to the sky. And for the long-haulers wondering if there's anything to do to prevent jet lag as they zoom from New York to Beijing, there may just be a food-based remedy: eat nothing at all.

Remember to drink lots of water, eat some carrot sticks and nuts, and check out our five foods banned for pre-flight consumption.

1. McDonald's Extra Value Meal

Okay, so we're using Mickey D's as the embodiment of greasy, artery-clogging fast food joints typically found in airports. According to the medical community, the body doesn't do so well digesting foods laden with sodium and saturated fats in the first place -- and digestion at 37,000 feet proves even more difficult. So it's common sense to avoid these worst offenders before flying.

But beyond the digestion problems, there's also the issue of in-flight blood circulation. Sitting squished and immobile in a pressurized cabin hinders blood flow, setting off a physiological chain that can lead to swollen feet, or worse, deep vein thrombosis (DVT). DVT involves the formation of a blood clot deep inside the body, that when breaks free can lodge in the brain, lungs or heart causing severe damage, even death. According to the Times of London, scarfing down a cheese burger, chili dog, large fries and cherry Danish can further contribute to the constriction of blood flow. While no direct link has yet been made between DVT and eating a pre-flight meal high in saturated fats, fried chicken plus a cramped airline seat is probably a combination best avoided.

2. The Gas Giants

For obvious reasons, it's smart to avoid foods that encourage intestinal expansion, as the nature of the pressurized airplane cabin promotes further bloating. Chief among such foods are fried and super-saturated dishes, but even certain "healthful" foods -- onions, cauliflower, cabbage, baked beans -- can make you feel like an over-filled balloon.

And gas troubles can transcend questions of personal discomfort or public decency. In 2006, a flatulent airplane passenger forced an American Airlines plane to make an emergency landing. Fellow passengers reported smelling burnt matches, and the plane had to come down. A female passenger later admitted that she had struck the matches to conceal a certain aroma. The admission of guilt came after bomb-sniffing dogs discovered the extinguished matches.

3. Alcohol

For many fliers, downing a few cocktails is part of their pre-flight protocol. It helps allay fear of flying, and serves as a liquid sleeping pill. But doctors (yes, them again) say that consuming alcohol before or during a flight should be avoided -- and it can actually contribute to passengers having trouble falling back asleep once they awaken.

Eric Rimm, an associate professor of nutrition at the Harvard School of Public Health, tells Health Magazine: "Since there's less water in your blood when you're dehydrated, the concentration of alcohol will be slightly higher, leading to quicker intoxication and increased potential for a hangover." Still, many a traveler swears by the pre-flight or in-flight tipple; if having a pre-flight drink is a must for you, counteract the effect of the booze by consuming plenty of water.

4. Carbonated Beverages

When flying, and especially on a long-haul, it helps to think of yourself as a super athlete, competing against the forces of dehydration, physical pain, rude flight attendants and the smelly guy sitting next to you. As an athlete, you'd never consume a Pepsi during a triathlon, would you? You need to be at your peak, and carbonated beverages are thought to contribute to bloating and cramping, two enemies of the long-haul athlete. Again, we're suggesting that you avoid foods that impede digestion, and that potentially cause distress to you and your fellow passengers. The people at Lufthansa put it succinctly on the company Web site: "Try to avoid carbonated drinks such as cola because they cause wind and also have a diuretic effect."

5. Everything

In a study published in the Journal of Science in 2008, researchers suggested that fasting for about 16 hours before a long flight may actually help to fend off jet lag.

Here's the study in a nutshell: Normally it's light that triggers an internal clock that controls when we eat and sleep. But according to the study, a second clock seems to override the first when the body senses that food is in short supply. So researchers believe we might be able to faster adjust to time zone changes by manipulating this second clock, based on hunger. In essence, if you make your body think it's starving, you'll be able to remain awake and alert until it's dinner time in your new destination, resetting your body's light clock in the process.

Of course, we must stress that the study was conducted on lab rats, and the link has not been found in humans. But travelers desperate to avoid slumping over at 6 p.m. may wish to contribute to the study.

Sleeping on Planes

Not enough legroom. People climbing over you. Noise from movies and video games and screaming children. Sunlight pouring in your neighbor's window at 35,000 feet. With all the distractions and hassles of air travel, what doesn't make it tough to sleep on planes?

If you struggle to get some shuteye each time you take to the air, you're not alone -- but choosing the right seat, bringing the right gear and making a few small changes in your flying habits could help you sleep better on your next flight. Read on for our travel-tested tips.

Choose your seat wisely.

Your seat location could be one of the most important factors in how well -- or how poorly -- you sleep on your next trip. Try to get a window seat if possible; it will give you something to lean against and get you out of the way of other folks in your row, who won't have to scramble over you each time they need to use the bathroom. You'll also have some control over the window shade.

Think twice about bulkhead or exit row seats. Sure, the extra legroom is great, but some exit row seats do not recline (so that they won't be an obstruction in case of emergency), and some bulkhead seats have armrests that can't be raised. Sleeping in one of these is like sleeping in a straitjacket, especially if the seat next to you is unoccupied, or worse, the entire row is empty (as happened to me on a flight from Australia -- 14 hours in the air, an empty row and the worst flight I've ever had). What could have been a nice sleep nook is now more like, well, an airplane seat.

Andrea Rotondo of LuxuryCruiseBible.com also cautions against bulkhead seats because they "are often reserved for families traveling with babies or young kids, [and] can be noisy."

Another area to avoid is the last row of the plane. Again, the seats may not recline, and they're often located right near the lavatories -- where both noise and odor could be an issue.

Aside from the very last row, there are pros and cons to sitting near the front of the plane and sitting near the back. Seats near the rear of the plane may be noisier due to the planes' engines and clink-clanking from the galley, but it's also more likely that you'll have a couple of seats (or even a whole row) to yourself back there -- and the extra space could make up for the extra noise.

To help you choose your seat, check out SeatGuru.com, which offers color-coded seating charts for nearly every plane on every airline.

Cut down on your carry-ons.

If you have two full carry-ons, one might end up under your feet, limiting your legroom and making it harder to sleep. Instead, pack lighter so you can fit everything into a single bag. Keep a few small necessities near the top of the bag -- a book or magazine, a snack, a bottle of water. Before you stow your bag in the overhead compartment, pull out the important items that you'll need during the flight and put them in the back of the seat in front of you.

Editor's Note: The Federal Aviation Administration (FAA) cautions against the stowage of personal items in the seat-back pocket for safety reasons, but states, "If small, lightweight items, such as eyeglasses or a cell phone, can be placed in the seat pocket without exceeding the total designed weight limitation of the seat pocket or so that the seat pocket does not block anyone from evacuating the row of seats, it may be safe to do so." Keep the items you stow in the seat back pocket to a minimum, and be aware that flight attendants may ask you to put the items back into your carry-on bag.

Forget the caffeine.

Especially on a daytime flight, where even the view out the window can be a distraction, you'll find it much harder to sleep if you have caffeine coursing through your veins. Skip the temptation to have a cup of coffee or a soda before boarding, and stick to water or juice when the drink cart comes around.

Blankets and pillows -- stake your claim.

There are never enough blankets and pillows to go around. Board early and stake your claim. If there isn't a set in your seat, immediately ask the flight attendant for one.

Bring a neck pillow.

Many travelers swear by their supportive neck pillows (Wendy Perrin of the Perrin Post likes the Komfort Kollar). Personally, I've found few neck pillows that really work the way they're designed. They're too big in the back, which tilts my head forward, and then offer no support under my chin to hold up my noggin that has just been pushed forward. I turn them around; this works like a charm. Experiment a bit and see what works for you.

Free your feet.

This is a controversial subject. Some people slip their shoes off as soon as they get on a plane; others wouldn't dream of it. Further, there's the issue of keeping your circulation flowing; going barefoot permits your feet to swell.

Take care of your dogs and wear clean socks. Bare feet don't offend; stinky feet do. Wear shoes you can slip on and off easily. This way you're not pulling at shoelaces and flinging elbows mid-flight. On overseas flights, some airlines give you socks that will keep you warm and encourage circulation in your feet.

Try a sleep aid.

I am not a doctor and will not attempt to advise you on what drugs you should take as sleep aids. That said, here are a few products I've used with some success:

Melatonin: This is a naturally occurring substance -- it's the compound that triggers our sleep patterns, and it's as natural as eating. The level of melatonin in our bodies declines as we age; this is why older folks often sleep less as they advance in years.

As it is a gentle approach, melatonin doesn't seem to work for everyone. One Olympic doctor I know, who counsels athletes on beating jet lag, advises that you begin taking melatonin three days before you travel. Your number of winks may vary.

Dramamine: This motion sickness remedy is a pretty common over-the-counter drug, but beware; it will knock you out, and the advice not to operate heavy machinery (like, say, a car) is to be heeded. If you are on a shorter flight or need to be alert when you wake up, you may want to avoid this one.

Use headphones with discretion.

Save yourself the $4 - $5 and catch some more winks by passing on the airline's headphones. TV and movies can keep you up the entire flight. On one transatlantic flight last year, I sat awake until three in the morning watching "Man in the Moon"; I laughed out loud and definitely enjoyed myself, but the next day in Europe, I yearned deeply for the two hours of sleep I lost to Jim Carrey's depictions of Andy Kaufman and Tony Clifton.

On the other hand, listening to soothing music can help tune out distractions and lull you into a peaceful sleep. For best results, try Bose's popular noise-canceling headphones; they're pricey, but they're the best product on the market for frequent fliers looking to escape engine noise and other in-flight distractions. (Ear plugs are a less effective but much cheaper alternative.)

Recline your seat -- but be courteous.

On a night flight, expecting someone not to sleep is like asking them to put down their window shade during a flight over the Grand Canyon or Haleakala. Ideally, everyone has the same idea and seat backs will tip backward soon into your flight.

However, you should always look behind you to make sure the coast is clear before pushing the button to put your seat back. It gives the person behind you a heads up if they have coffee in front of them or have their head down on the tray table.

Make sure you won't be disturbed.

If you're under a blanket, be sure your seat belt is buckled over top of it so the belt is visible at all times.

Stay away from the light.

The animated flash of movie screens, reading lights, cabin lights, sunlight bursting in on an eastbound flight -- all can disturb your slumber. Get yourself an eye mask. Some airlines provide them, but it's best to keep one in your traveling kit just to be safe.

When it's time to wake up...

The worst part of sleeping is waking up, I always say. It's even worse on a plane, when you're waking up to bright lights, luggage carousels and sunshine so bright you can hear it.

If it's a long flight, consider setting a watch or cell phone alarm for 45 minutes before you have to land. That gives you time to go to the restroom, gather your gear, tie your shoes, watch the approach to your destination -- you might even convince an attendant to pour you a cup of coffee -- and walk off the plane fully awake.

Reaching your destination fully rested, whether you indulge in a short and sweet nap or a full rack en route, always beats lurching around an airport tired and crabby. Grab your 40 winks (and then some) in flight, and you'll be a happier traveler.

Medications for Travel

Whether it's a sleeping pill to get you through that long-haul flight to Australia or a motion sickness patch for your round-the-Horn South America cruise, medications are part of any savvy traveler's bag of tricks. You'll want to bring any prescriptions that you take regularly, of course, but a good selection of over-the-counter remedies and/or herbal supplements can make the difference between a great trip and one disrupted by jet lag, traveler's tummy or other common travel maladies.

Remember, however, that every drug has potential side effects. Taking any medication -- even if it's available over the counter -- can have serious repercussions, particularly for children, pregnant women, or individuals with allergies, medication conflicts and other contraindications. Consult your doctor before starting any new course of medication.

The following is a roundup of the most common travel maladies, along with suggested remedies for each. We've also included a collection of tips and resources for keeping yourself healthy on the road.

Deep Vein Thrombosis

Deep vein thrombosis (DVT) is a serious and potentially fatal condition in which blood clots develop in the leg. Despite its long-time nickname, "economy class syndrome," it's common on long-haul flights in any class of service in which movement is restricted. (Recent research suggests that travelers who prefer the window seat may be more susceptible, since they're less likely to get out of their seat.) The best strategy to prevent it is to stand up, stretch and walk around the plane as often as possible.

Those who have a history of certain medical conditions (such as previous blood clots, active cancer or estrogen use -- including birth control pills) may be at greater risk for economy-class syndrome; these folks might want to consider using aspirin, whose blood-thinning capacities make it a good antidote. Be sure to consult your doctor.

Motion Sickness

Motion sickness is a complex condition, more a jumbling of the senses than a medical condition as we usually think of it. Motion sickness is caused by irregular and abnormal motion that disturbs the organs of balance located in the inner ear, as well as discordant signals from your eyes and balance mechanisms. As these get more out of concert, nausea, dizziness, headaches and cold perspiration set in.

Dramamine (dimenhydrinate) and Bonine (meclizine) are two of the most common motion sickness remedies.

Transderm Scop (scopolamine) is a small circular patch you stick behind your ear to reduce the nerve activity in the inner ear, thereby reducing motion sickness.

Many people have also found Sea-Bands and similar products to be helpful. They work by stimulating acupressure points on the wrists that are believed to control motion sickness.

I haven't tried this, but ginger apparently has motion sickness applications. Look for capsules at your herbal store, generally in doses of 500 - 700 milligrams. Ginger also affects blood clotting, so travelers using blood thinners or those who suffer from hemophilia should avoid taking ginger without consulting a doctor.

Sleeping Medications

Sleeping on a plane is a true challenge -- cabin noise rivals that of concerts, seats are cramped and hard, and there are constant interruptions. Many travelers turn to medications to help them sleep away hours spent in flight. With any sleep aid, it's a good idea to try it out at home before you leave to see how your body will react.

Prescription Drugs
Many travelers swear by Ambien (zolpidem), which has considerable sleep-inducing power but doesn't leave you feeling groggy upon arrival. It is also considered to be less addictive than benzodiazepine drugs (such as Valium and Xanax, two other common options). I tested Ambien for the first time on a recent 10-hour flight and packed in seven hours of sleep that felt very natural, not the groggy, heavy-lidded sleep that occurs with something like Dramamine, the only other drug I've ever taken in flight.

Over-the-Counter Options
Bonine (meclizine) and Dramamine (dimenhydrinate) are motion sickness medications that also double admirably as sleep aids.

Antihistamines like Sominex and Benadryl contain diphenhydramine HCl, which can cause drowsiness.

Melatonin
Melatonin is not a sleeping pill per se, but a hormone that occurs naturally in the body, and is secreted as light fades at the end of the day. Rather than acting like a sedative, putting us under and keeping us there, it acts more like a sleep trigger, controlling when we go to sleep and when we wake up. Melatonin effectively acts as your body's time clock. (For example, as we age, melatonin levels in our systems decrease; that's why our grandparents always seem to be up all night!)

According to proponents, a well-timed dose of melatonin can put you under, and if your sleep habits are strong, you should stay under. Melatonin can also help considerably in conquering jet lag.

Note that melatonin is not presently regulated by the FDA, and its effectiveness has not been clinically proven. Appropriate dosage is not entirely clear, and purity can vary among products.

Jet Lag

The aforementioned melatonin has also gained popularity as a cure for jet lag. Another remedy that got a lot of buzz a few years back is Co-E1 NADH (previously known as Enada NADH), an over-the-counter vitamin B supplement. Co-E1 NADH has been credited with everything from curing jet lag to increasing memory and test scores. On an edition of "20/20," one testing subject said, "I feel great. I feel wonderful. I feel alert." (At least she didn't start singing "I feel pretty...")

Jet Lag

Jet lag is a physical reaction to a rapid change in time zones. It affects most travelers, including seasoned fliers like flight attendants and pilots. Common symptoms include disorientation, irritability, fatigue, swollen limbs and eyes, headaches, cold-like symptoms, and irregular bowels.

It doesn't help that long-haul flying is so debilitating. Dehydration, unfamiliar foods, cramped spaces, recycled air, lack of sleep, uncomfortable clothes, continual low-level noise and connections that disrupt sleep all add to the misery of jet lag, and can even make you feel jet lagged when you're just a little beat up.

Flying from, say, New York City to Santiago won't produce jet lag in the true sense because both cities are in the same time zone -- but the effects of the long flight might feel quite a bit like classic jet lag. In these cases, you're just tired from the flight, and a good night's sleep and perhaps some exercise will set things right.

On long flights -- especially red-eye flights -- you can lose several hours of sleep time, which can set you back considerably even without the jarring time change. If you live by a regular schedule (up at 7 a.m., in bed by 10 p.m. every night), watch out. Jet lag hits those with rigid body clocks the hardest. For parents, be sure to bring along books and toys your child can play with on his or her own, in case the jet lag hits you differently than it does your little ones.

A general rule of thumb to keep in mind before any long trip is the 1:1 ratio: allow yourself one day to recover for every hour of time difference that you experience. So for Californians visiting the Big Apple, give yourself at least three days to fully adjust to the new time zone.

Before You Go

Treat your body well before you fly. Exercise, sleep well, stay hydrated and stay sober. The worst thing you can do is get on a long-haul flight with a hangover.

Some travelers like to exercise before they go to the airport. (This can actually help you sleep better on the plane.) Once you're at the airport, avoid the escalators and moving sidewalks. Instead, walk and take the stairs on the way to your check-in area and gate connections. You can even get a workout in at some airports; see Pump Up Your Layover for tips.

Adjust your habits before you leave. If you are traveling from the East to the West Coast of the U.S., you're facing a three-hour time change and you should try to adjust your internal clock. Three or four days before you leave, start to stay up a little later than usual, and sleep in a little longer. That way, if you become accustomed to falling asleep at 1 a.m. and waking up at 9 a.m. on the East Coast, it will be the same as falling asleep at 10 p.m. and waking up at 6 a.m. on the West Coast. Traveling west to east, do the opposite: get up and go to bed earlier.

Wearing two watches, one set to the current time, and one to the time at your destination, can help you prepare yourself mentally for the coming time change. Many business travelers also use this tactic to stay in touch with what's happening back at the office.

During the Flight

Perhaps the most effective way to combat jet lag while in flight is to treat your body well. Stay hydrated by drinking plenty of non-alcoholic, non-caffeinated fluids. Don't be afraid to ask your flight attendant for extra water.

Get up out of your seat at regular intervals to walk and stretch. You can also do exercises like toe raises, isometric exercises, stomach crunches and shoulder shrugs right in your seat. This keeps your blood flowing and prevents it from pooling at your extremities, a common phenomenon in pressurized cabins.

Other tips: Get up to wash your face, brush your teeth or just stand for several minutes. Wear loose-fitting clothing that breathes. Bring a neck pillow, eye mask, ear plugs or noise-canceling headphones -- these can be invaluable on red-eye flights. Also, avoid any snug footwear (high heels or wingtips); it is quite possible that your feet will swell in transit, making your post-flight trek to baggage claim a nightmare.

Medications and Vitamins

Melatonin is a chemical in the body that helps regulate sleep cycles. It can be taken in pill form, and many travelers swear by it for fighting jet lag. However, as popular as melatonin is, it's also controversial. Studies have indicated that incorrect melatonin usage can make you feel even more fatigued, so be sure to read all instructions and consult your physician before taking the product.

One widely available homeopathic remedy is the aptly named No-Jet-Lag. The company claims the chewable tablets address all jet lag symptoms, and offers testimonials from flight attendants and other frequent fliers. A bag of dried cherries is another natural remedy that some travelers use, as these are a good source of melatonin.

Some travelers use sleeping pills, antihistamines and motion sickness pills to induce sleep on planes and at hotels after arrival. While they work for some, others are left feeling miserably groggy. For more information, see Medications for Travel, and consult your doctor before taking any medication.

If all else fails, try an alternate therapy. Light therapy has become a popular treatment for jet lag. At its heart, jet lag means you're out of step with the rising and setting of the sun, so exposing yourself to light at the appropriate time can theoretically help you align your body with your new time zone. Unfortunately, the jury's still out on the effectiveness of this. The debate centers on precisely what kind of light is best -- natural, artificial, bright or dim. Some researchers and enthusiasts recommend simply spending 15 to 20 minutes in direct sunlight without sunglasses as soon as possible after landing.

Dietary Tactics

The so-called "jet lag diet," an alternation of feasting and fasting for three days leading up to a long-haul flight, was very popular a few years back. The military tested the diet and concluded, basically, that it is bunk. Nonetheless, Ronald and Nancy Reagan used it during their White House days, and some travelers still do. If you'd like to try it out for yourself, check out the diet regimen.

Restrict your diet to foods that are easily digested, like those that are relatively high in fiber but not too rich. If you're trying to stay awake in order to get your body in step with the local time zone, caffeine can be useful -- but don't go overboard. While it might seem tempting to guzzle several cups of coffee when your eyelids begin to droop, you could end up wide awake at 1 a.m. Be sure to implement all dietary changes in moderation.

There's an App for That

Several smartphone apps have been developed to help travelers fight jet lag. Enter your flight details into JetLag Genie or Jet Lag App, and they'll create a suggested schedule of when to sleep, eat and/or take melatonin to prepare for the time change. Both apps are currently only available for iPhones.

Vaccinations, Health And Hygiene For Travel Overseas

There’s a lot to think about from a health perspective when going overseas. For example, have you booked a consultation with a travel medicine clinic or your doctor? Do you need a yellow fever vaccination? Can you drink the water? Are you worried about malaria, dengue or cholera? Will you remember to get your prescriptions filled before you leave?
We hope this information will help you thoroughly prepare for a healthy trip!

• Get informed through a little research
• Book an appointment with your doctor or a travel medicine clinic (soon!) for vaccinations and other medical advice
• Ensure you have enough personal medications for the duration of your trip
• Secure travel/medical insurance right away
• Pack your personal first aid kit
• Food, water and personal hygiene tips while you’re away

Getting Started… Do Your Own Research

Know where you’re going and how you’ll get there, i.e. will you need to transit through another country en route? This is very important as some governments have vaccination requirements even if you are just stopping over in their airports).
Start your research with a Travel Guide (like a Lonely Planet) or with a few websites such as the ones below, to inform yourself about travel advisories, recommended vaccinations and other information on diseases prevalent in your destination country/s.

• Smart Traveller (Australian based site)
• The Center for Disease Control and Prevention (CDC)
• CDC hotline for international travelers: 1-877-FYI-TRIP (1-877-394-8747)** for US-based participants
• World Health Organization (WHO)
• National Travel Health Network and Centre (NaTHNaC) in the UK

Next, Visit Your Family Doctor Or A Travel Medicine Clinic

Malaria is transmitted by infected mosquitoes.

After you’ve done some research and become more informed about what types of vaccinations you may need and what questions you should ask, book and appointment with your doctor or a clinic specializing in travel medicine. Get professional advice about vaccinations and other health considerations specific to your destination, and any countries you may transit through. The important thing is to do this SOONER rather than later as some vaccinations may require a booster after a few weeks, and some medications (like anti-malarial medications) may need to be taken well in advance or and can take a few weeks for your pharmacy to order them in. It is pretty vital to not leave this to the last minute!

Vaccinations
While ISV doesn’t require any vaccinations for travel in any of our host countries, we strongly recommend you get professional advice from a doctor (as above). Make sure you’ve covered your bases and are clear on what injections you definitely NEED.  In general, we advise that you ensure your inoculations are up to date for the following:

• MMR (Measles/mumps/rubella)
• DPT (Diphtheria/pertussis/tetanus)
• T.B.
• Hepatitis A and B
• Typhoid (if relevant for your host country)

Also, if you’re travelling with ISV soon you can refer to your ISV Project Summary for information specific to their project (e.g. you might need to consider vaccinations against diseases such as Japanese encephalitis or rabies, depending on your host country and volunteer tasks).
NOTE: The governments of some countries REQUIRE you to be vaccinated for certain things just to enter or transit through them (e.g. if you’re going on ISV’s Wild Africa Excursion, you MUST have a yellow fever vaccination in order to re-enter South Africa prior to departing for home).

Organize Your Personal Medications in Advance

Plan ahead and obtain enough medication for the duration of your stay PLUS a few extra days or weeks so that you can be covered in the event that your return home is delayed.  While overseas, you will not always be near a pharmacy (drug store). Of course, brand names may likely be different to what you are used to or even in a foreign language!  Tip – remember to keep medication in its original packaging with any relevant supporting documentation, and carry this with you in your hand-luggage for the plane journey. That way, if your bag gets lost or delayed by the airline, you still have it with you.
Motion Sickness: Rough boat journeys or long, winding bus rides can make you miserable. We highly recommend bringing ginger tablets or some other anti-nausea medication with you to help calm your stomach. You can often get ginger tablets at supermarkets or pharmacies.

Secure your Medical/Travel and Cancellation insurance

This is mandatory for ALL ISV participants. In the event that you do become ill or injured while overseas, you must have adequate medical/travel insurance to cover these expenses (and you will be happy you do).  Don’t delay, secure your insurance immediately!

Pack your Personal First Aid Kit!

We encourage you to be proactive about your health and that includes bringing along a personal first aid kit on any journey. To help you navigate through this we’ve also put together a recommended list of items.  (Note, this blog will be posted by mid-March so stay tuned for the link !)

Get Serious about Food, Water and Hygiene

Food
Trying the local cuisine is often one of the highlights of international travel. However, gastrointestinal illnesses are fairly common while travelling due to different foods, water and hygiene practices. For example, in many countries, it’s common to  eat food from street vendors (where food is cooked in a mobile stall). From a safety perspective, we recommend that if eating food from street stalls, you see your food cooked fresh in front of you. (Do not eat meat or eggs that have been cooked and then possibly sitting for a long time.) Always test the meat before you eat it to ensure that it has been cooked thoroughly. Avoid fresh salads from street stalls, but cooked vegetables are usually fine. Also, eat where other people are eating as this usually tells you the food is good! One of the best things you can do to prevent food borne illnesses is to thoroughly wash and dry your hands before eating.

Drinking Water
In many countries, water is safe to drink from a tap. However in others, you may get very sick from drinking the tap water. If you’re travelling with ISV you’ll be notified in your Participant Travel Manual as to whether the tap water is safe. For other destinations, find out before you go. Always pack a water bottle (at least 1L /quart) and look into ways you can refill this from filtered water sources. We encourage you NOT to continuously buy water in plastic bottles for environmental reasons unless there is no other option available for you.

The most common way to get ill overseas is through poor hygiene. To minimize the risk of becoming ill you should avoid sharing water bottles and eating utensils. Also, get in the habit of regularly using antibacterial, alcohol-based hand sanitizers. Use these in addition to frequently washing and drying your hands, particularly prior to eating your meals or to touching your eyes, nose or mouth.
It sounds so simple, yet many people don’t wash their hands in a manner that prevents the spread of harmful germs. Doing it “properly” means using soap and water, drying your hands thoroughly, and the whole process taking about 20-30 seconds or as long as singing “Happy Birthday” twice, as shown in the diagram.

Staying Fresh on the Road

If you've ever stepped off a plane with stained and rumpled clothes, a pore-clogged face, a jet lag-induced headache, and a mouth that still tastes like hours-old airplane food, you know how tricky it can be to stay clean and rested while traveling. And that's just the first leg of your trip. Where do you turn when access to basic facilities -- like a shower and sink -- becomes a distant memory? If you're properly prepared, you'll be ready for whatever travel trial comes your way: to use an apple or lemon to improve your breath, to take a shower without water, or to fall asleep in even the most cramped, cacophonous of airline seats.

Enter the holy sextet of travel freshness: hands, mouth, face, body, clothes ... and mind. Whether you're on a trek through the Amazon jungle or a bus tour through Germany, keeping fresh and clean on the road can improve your spirits, maintain health, and assure that fellow travelers and locals aren't scared off by your haggard appearance and penetrating odor.

Hands

Those travelers devoted to hand sanitization are religious about the act -- and for good reason. In a CNN article, Dr. Charles Gerba (a k a "Dr. Germ"), an environmental microbiologist at the University of Arizona, notes that the airplane lavatory "is among the germiest that you will encounter almost anywhere. You have 50 people per toilet, unless you are flying a discount airline; then it is 75. We always find E. coli on surfaces in airplane restrooms." Not surprisingly, Gerba recommends sanitization after use.

While doctors mostly agree that washing hands with hot, soapy water is best for preventing the spread of germs, there are times when this simply isn't an option for travelers. In these cases, your best bet is an alcohol-based sanitizer (in cloth or liquid form) such as Purell. Squirt and rub before a restaurant meal, when leaving a bathroom or after fondling a stone bust of Nefertiti at a souvenir shop. Other top times for a squirt while traveling? After using an ATM, riding an escalator or handling llamas in South America.

Of course, your best line of defense is keeping your fingers away from your mouth or nose altogether. See Avoiding the Airplane Cold for more in-flight health tips.

Face

A clean face can do a lot to offset dirty hands and foul breath. When considering your face on the road, there are two things to keep in mind: the climate of your destination and your skin type. Leaving for Egypt's desert sands? Pack plenty of lip balm and moisturizer. Hiking the rain forests in Cost Rica? Nature will help you out a little. But no matter where you're traveling, sunblock is absolutely essential if you'll be spending any time outdoors. Save room in your suitcase by packing a combination sunblock/moisturizer or sunblock/foundation (or a combo of all three).

Beyond staying hydrated, there's the question of facial cleanliness. There are a bevy of water-less facial products that can be used on the road -- say, while camping. Pur Minerals has Mineral Quick Clean, a rinse-free facial cleanser and makeup remover. And a company called basis offers "so refreshing facial cleansing cloths," another highly rated choice. These individually wrapped cloths are alcohol- and soap-free -- and don't require any water.

Mouth

Is bad breath the greatest enemy to overall travel freshness? Your fellow airplane passengers apparently think so. According to a 2009 Skyscanner poll of more than 1,000 people, the largest number (19 percent) felt that "those with bad breath and BO" made the worst seatmates.

So what to do to avoid that foul, sticky taste in the mouth and that look of revulsion from your neighbor on the plane or metro? Beyond the obvious mints or gum, and avoidance of garlic and kimchi (spicy pickled cabbage being the most popular variety), there are a number of products that promote oral hygiene on the road. Colgate Wisps are disposable mini-toothbrushes that provide a quick and easy mouth-freshening option when you can't brush your teeth for real. The brush head has a freshening bead that releases a mouth cleaning liquid when you scrub, and a pick on the opposite end provides a floss option. It requires no water to use, and the ingredients are safe to swallow (except for the brush itself, of course!).

Another product of choice is Listerine PocketMist, introduced to me as part of a hotel's complimentary in-room toiletries. This is Binaca for the modern age -- in a smaller key-chain-sized container and with a more potent punch. You can literally feel the bacteria being singed away.

There are also a number of foods that, rather than encouraging halitosis, help clean out the mouth. Granny Smith apples are one such option, their tartness sparking the mouth's natural washing mechanism, salivation. Lemons and limes work great as well; ask the flight attendant for one.

Travel Health Tips

BEFORE YOU GO

• Research basic health information about your destination
• If you have any chronic health condition or special health needs, such as diabetes, allergies, asthma, or heart disease, ask your doctor for any travel health advice about your condition, and if you should avoid or limit certain activities
• If you are not feeling well, talk to your doctor before you travel
• Make sure routine immunizations are up to date for you and your kids
• Make a brief medical history form that includes your doctor's contact information, your blood type, any allergies, health conditions, prescription medications, immunizations, and other important health information.

International Travel Health Tips

• Be sure to check on any travel health requirements for the countries you plan to visit, such as necessary immunizations or tests. Check the Centers for Disease Control Travelers' Health page for specific details.
• If you need any special immunizations, get them at least 4-6 weeks before you leave
• Your health and accident insurance may not be valid outside of the U.S. Check with your insurance provider to see if you need additional travel health/accident insurance.
• To find recommended doctors, clinics, and hospitals for travelers, check with a travel medicine clinic. Also, check with your host your host country or countries' tourism or foreign affairs offices.
• When purchasing additional travel health/accident insurance, consider medical evacuation insurance to cover the cost of transporting you out of the country for medical care
• Some doctors, clinics, and hospitals outside of the U.S. may require you to pay them before you are treated, even though you have insurance
• In some countries, you may need to be especially careful about what you eat and drink
  • The safest foods are those that are well-cooked and factory-packaged, as well as those served in major hotels and restaurants
  • The safest drinks are factory-sealed beverages, such as bottled water or soda, or hot beverages such as tea and coffee
• If you get sick in another country, contact the nearest U.S. embassy or consulate for assistance. Also, contact your travel health insurance provider
• Some medications available overseas may be different than similar medications in the U.S. Also, some medications may not be available outside of the U.S. Ask your doctor if you have any questions or concerns
• Bring proof of any required immunizations

GETTING PACKED

• If you need any prescription medication, bring enough to last you the duration of your trip. Also, if you wear glasses, bring an extra pair. Keep any essential medications in your carry-on luggage.
• Keep medicines in their original containers. You may also need a letter from your doctor explaining why you need certain medicines.
• If you have any chronic health condition or special needs, wear a medical alert bracelet or necklace
• Here are a few essential travel health supplies to bring with you:
  • Sunscreen
  • Insect repellant
  • Antibiotic ointment
  • Diarrhea/upset stomach medication
  • Pain relievers, such as aspirin, acetaminophen, or ibuprofen
  • Hand sanitizer
  • Allergy medication
  • Cold/flu remedies
  • Antacids
  • Motion sickness medication

EN ROUTE

• To reduce jet lag symptoms, drink plenty of water, avoid eating too much, and readjust your schedule to the local time as soon as possible
• During long plane, train, bus and car rides, your risk of deep vein thrombosis, or blood clots in your legs from sitting too long, increases. To reduce your risk, move about and stretch as frequently as possible, drink plenty of water, and ask your doctor if you have any special concerns.
• If you get earaches when you fly, chew gum or take a decongestant
• Feeling seasick, airsick, or carsick? Motion sickness medication may help.
• If you suddenly feel sick on a plane or cruise ship, tell a crew member

OUT AND ABOUT

• Wash your hands frequently, especially before eating and after coughing, sneezing, or using the restroom. Use a hand sanitizer if you are far away from soap and running water.
• Wear sunscreen with UVA and UVB protection. Re-apply it after swimming or if you've been sweating a lot.
• Use insect repellant to keep harmful insects away. Repellents containing DEET work best.
• Avoid any strange animals
• If you are traveling to high-elevation areas, such as mountainous areas, you may be at risk of altitude sickness
• Don't have too much alcohol to drink
• If you feel sick after coming back from your trip, tell your doctor.

MAINTAIN HEALTHY HABITS WHEN YOU TRAVEL

• Traveling can make it harder to eat right, get regular exercise, manage stress, and get enough sleep. Don't take a vacation from healthy habits!
• Some Best Western locations offer access to an on-site or nearby fitness center, so you can stick to your exercise regimen, or just release stress
• Don't skip breakfast! Some Best Western locations, such as our Business Plus hotels, offer a complimentary breakfast.
• Make regular "downtime" part of your travel plans
• Whenever possible, walk instead of drive
• Choose whole grains, lean meats, and fruits and vegetables when eating out

Medical Care

If you’re worried about getting sick while traveling, rest assured: Most of Europe offers high-quality medical care that’s as competent as what you’ll find at home. The majority of Europe’s doctors and pharmacists speak at least some English, so communication generally isn’t an issue.

Nearly all European countries have a universal health care system. Though some people refer to it as Europe’s “free health care” system, in reality, it’s not really free. While each country has its own variation, the common denominator is that everyone pays for health care as a society — intending to minimize the overall expense and spread around the cost and risk so that an unlucky few are not bankrupted by medical costs. This also ensures that those living in poverty can get the care they might not otherwise be able to afford.

Luckily, I've never been seriously injured while traveling in Europe. But I hear countless tales about travelers needing medical treatment. One person told me about how she sprained her ankle during a visit to Denmark. She was X-rayed, bandaged up, and given a pair of crutches to use. The hospital did not ask her to pay a dime — only to return the crutches when she left Denmark. And a staff member of mine, whose infant son received excellent care after a lung infection in France, came home to declare, "Anyone who says socialized medical care is subpar hasn't seen it in action."

While no system is perfect, Europe's universal health care does mean that everyone is taken care of — including foreigners. So if you get sick or injured while traveling, you will receive treatment, no questions asked.

Emergencies

If an accident or life-threatening medical problem occurs on the road, get to a hospital. For serious conditions (stroke, heart attack, bad car accident), summon an ambulance. In most countries, you can call 112, the European Union’s universal emergency number for ambulance, fire department, or police. Most countries also have a 911 equivalent that works as well. Or you can ask your hotelier, restaurant host, or whoever’s around to call an ambulance (or a taxi for less dire situations).

Be aware that you will likely have to pay out of pocket for any medical treatment, even if your insurance company provides international health care coverage. A visit to the emergency room can be free or cost only a nominal fee, or it can be expensive, depending on where you are and what treatment you need. Make sure you get a copy of your bill so that when you return home, you can file a claim to be reimbursed. If you purchased travel insurance to serve as your primary medical coverage, call the company as soon as possible to report the injury. They can usually work directly with the hospital to get your bills paid.

Minor Ailments

If you get sick on your trip, don’t wait it out. Find help to get on the road to recovery as soon as possible. Here are your options if you have a non-emergency situation:

Pharmacies

Throughout Europe, people with a health problem go first to the pharmacy, not to their doctor. European pharmacists can diagnose and prescribe remedies for many simple problems, such as sore throats, fevers, stomach issues, sinus problems, insomnia, blisters, rashes, urinary tract infections, or muscle, joint, and back pain. Most cities have at least a few 24-hour pharmacies from which you can pick up what you need and be on the mend pronto.

When it comes to medication, expect some differences between the way things are done in Europe and at home. Certain drugs that you need a prescription for in the US are available over the counter in Europe. Some drugs go by different names. And some European medications can be stronger than their counterparts in the US, so follow directions and dosages carefully. Also, topical remedies are common in Europe; if you’re suffering from body aches and pains, or any swelling, don’t be surprised if a pharmacist prescribes a cream to apply to the problem area. If you need to fill a prescription — even one from home — a pharmacy can generally take care of it promptly. If a pharmacist can’t help you, he or she will send you to a doctor or a health clinic.

Clinics

A trip to a clinic is actually an interesting travel experience. Every year I end up in a European clinic for one reason or another, and every time I’m impressed by its efficiency and effectiveness.
A clinic is useful if you need to be checked for a non-emergency medical issue, get some tests done, or if your problem is beyond a pharmacist’s scope. Clinics in Europe operate just like those in the US: You’ll sign in with the receptionist, answer a few questions, then take a seat and wait for a nurse or doctor.

A trip to a clinic may be free or a small fee. Expect to pay this fee up front, whether you’re covered through your health insurance company or a special travel policy. Make sure you get a copy of the bill so you can file a claim when you return home.

House Calls

If you’re holed up sick in your hotel room and would rather not go out, the hotel receptionist can generally call a doctor who will come to your room and check you out. This option is generally more expensive than dragging yourself to a pharmacy or clinic.

Finding Medical Help

To locate a doctor, clinic, or hospital, ask around at places that are accustomed to dealing with Americans on the road — such as tourist offices and large hotels. Most embassies and consulates maintain lists of physicians and hospitals in major cities (on the US embassy’s site, select your location, and look under the U.S. Citizens Services section of that embassy’s website for medical services information).

Basic First Aid

Be proactive to stay well. If you do get sick, take action to regain your health. (See list of first-aid items to pack from home.)

Headaches and Other Aches: Tylenol (or any other over-the-counter pain reliever) soothes headaches, sore feet, sprains, bruises, Italian traffic, hangovers, and many other minor problems. If you’re buying it overseas, Europeans may be more familiar with the term “paracetamol” (pare-ah-SEET-ah-mall).

Swelling: Often accompanying a physical injury, swelling is painful and delays healing. Ice and elevate any sprain periodically for 48 hours. A package of frozen veggies works as a cheap ice pack. If your foot or leg is swollen, buy or borrow a bucket and soak the affected area in cold water, or sit on the edge of a cool swimming pool. Take an anti-inflammatory drug like ibuprofen (Advil, Motrin). Use an Ace bandage to immobilize, reduce swelling, and provide support. It is not helpful to “work out” a sprain — instead, cut back on activities that could aggravate the injury.

Fever: A high fever merits medical attention, particularly for children. A normal temperature of 98.6° Fahrenheit equals 37° Celsius. If your thermometer reads 40°C, you’re boiling at 104°F. You can use Tylenol to bring down a fever, along with putting cold washcloths on your forehead for relief.

Colds: It’s tempting to go, go, go while you’re in Europe — but if you push yourself to the point of getting sick, you’ve accomplished nothing. Keep yourself healthy and hygienic. If you’re feeling run-down, check into a good hotel, sleep well, and force fluids. (My trick during the hectic scramble of TV production is to suck on vitamin C with zinc tablets.) Stock each place you stay with boxes of juice upon arrival. Sudafed (pseudoephedrine) and other cold capsules are usually available, but may not come in as many varieties.

Abrasions: Clean abrasions thoroughly with soap to prevent or control infection. Bandages help keep wounds clean but are not a substitute for cleaning. A piece of clean cloth can be sterilized by boiling for 10 minutes or by scorching with a match.

Blisters: Moleskin, bandages, tape, or two pairs of socks can prevent or retard problems with your feet. Cover any irritated area before it blisters. Many walkers swear by Body Glide, a solid anti-chafing stick sold in running shops and sporting-goods stores. For many, Band-Aid’s Friction Block stick is a lifesaver for preventing blisters in spots where your shoe rubs against your foot.

Motion Sickness: To be effective, medication for motion sickness (Dramamine or Marezine) should be taken one hour before you think you’ll need it. These medications can also serve as a mild sleep aid. Bonine also treats motion sickness but causes less drowsiness.

Diarrhea: Get used to the fact that you might have diarrhea for a day. (Practice that thought in front of the mirror tonight.) If you get the runs, take it in stride. It’s simply not worth taking eight Pepto-Bismol tablets a day or brushing your teeth in Coca-Cola all summer long to avoid a day of the trots. I take my health seriously, and, for me, traveling in India or Mexico is a major health concern. But I find Europe no more threatening to my stomach than the US.

I’ve routinely taken groups of 24 Americans through Turkey for two weeks. With adequate discretion, we eat everything in sight. At the end of the trip, my loose-stool survey typically shows that five or six travelers coped with a day of the Big D and one person was stuck with an extended weeklong bout.
To help avoid getting diarrhea, eat yogurt, which has enzymes that can ease your system into the country’s cuisine.

If you get diarrhea, it will run its course. Revise your diet, don’t panic, and take it easy for 24 hours. Make your diet as bland and boring as possible for a day or so (bread, rice, boiled potatoes, clear soup, toast without butter, weak tea). Keep telling yourself that tomorrow you’ll feel much better. You will.
If loose stools persist, drink lots of water to replenish lost liquids and minerals. Bananas are effective in replacing potassium, which is lost during a bout with diarrhea.

Don’t take antidiarrheal medications if you have blood in your stools or a fever greater than 101°F (38°C) — you need a doctor’s exam and antibiotics. A child (especially an infant) who suffers a prolonged case of diarrhea also needs prompt medical attention.

I visited the Red Cross in Athens after a miserable three-week tour of the toilets of Syria, Jordan, and Israel. My intestinal commotion was finally stilled by a recommended strict diet of boiled rice and plain tea. As a matter of fact, after five days on that dull diet, I was constipated.

Constipation: With all the bread you’ll be eating, constipation, the other side of the intestinal pendulum, is (according to my surveys) as prevalent as diarrhea. Get exercise, eat lots of roughage (raw fruits, leafy vegetables, prunes, or bran tablets from home), and everything will come out all right in the end.

Tips for Healthy, Happy Travels

Using discretion and common sense, I eat and drink whatever I like when I’m on the road. I’ve stayed healthy throughout a six-week trip traveling from Europe to India. By following these basic guidelines, I never once suffered from Tehran Tummy or Delhi Belly.

Take precautions on the flight

Long flights are dehydrating. I ask for “two orange juices with no ice” every chance I get. Eat lightly, stay hydrated, and have no coffee or alcohol and only minimal sugar until the flight’s almost over. Avoid the slight chance of getting a blood clot in your leg during long flights by taking short walks hourly. While seated, flex your ankles and don’t cross your legs. Some people are more prone to clots (factors include obesity, age, genetics, smoking, and use of oral contraceptives or hormone replacement therapy).

Eat nutritiously

The longer your trip, the more you’ll be affected by an inadequate diet. Budget travelers often eat more carbohydrates and less protein to stretch their travel dollars. This is the root of many health problems. Protein helps you resist infection and rebuilds muscles. Get the most nutritional mileage from your protein by eating it with the day’s largest meal (in the presence of all those essential amino acids). Supplemental super-vitamins, taken regularly, help me to at least feel healthy.

Use good judgment when eating out (and outside Europe)

Avoid unhealthy-looking restaurants. Meat should be well cooked (unless, of course, you’re eating sushi, carpaccio, etc.) and, in some places, avoided altogether. Have “well done” written on a piece of paper in the pertinent language and use it when ordering. Pre-prepared foods gather germs (a common cause of diarrhea). Outside of Europe, be especially cautious. When in serious doubt, eat only thick-skinned fruit...peeled.

Keep clean

Wash your hands often, keep your nails clean, and avoid touching your eyes, nose, and mouth. Hand sanitizers, such as Purell, can be helpful. However, since they target bacteria, not viruses, they should be used as an adjunct to, rather than a replacement for, hand washing with soap and warm water.

Practice safe sex

 Sexually transmitted diseases are widespread. Obviously, the best way to prevent acquiring an STD is to avoid exposure. Condoms (readily available at pharmacies and from restroom vending machines) are fairly effective in preventing transmission. HIV is also a risk, especially among prostitutes.

Exercise

Physically, travel is great living — healthy food, lots of activity, fresh air, and all those stairs! If you’re a couch potato, try to get in shape before your trip by taking long walks. People who regularly work out have plenty of options for keeping in shape while traveling. Biking is a great way to burn some calories — and get intimate with a destination. Though running is not as widespread in Europe as it is in the US, it’s not considered weird either. Traveling runners can enjoy Europe from a special perspective — at dawn. Swimmers will find that Europe has plenty of good, inexpensive public swimming pools. Whatever your racket, if you want to badly enough, you’ll find ways to keep in practice as you travel. Most big-city private tennis and swim clubs welcome foreign guests for a small fee, which is a good way to make friends as well as stay fit.

Get enough sleep

Know how much sleep you need to stay healthy (generally 7–8 hours per night). If I go more than two nights with fewer than six hours’ sleep, I make it a priority to catch up — no matter how busy I am. Otherwise, I’m virtually guaranteed to get the sniffles.

Give yourself psychological pep talks

Europe can do to certain travelers what southern France did to Vincent van Gogh. Romantics can get the sensory bends, patriots can get their flags burned, and anyone can suffer from culture shock.

Europe is not particularly impressed by America or Americans. It will challenge givens that you always assumed were above the test of reason, and most of Europe on the street doesn’t really care that much about what you, the historical and cultural pilgrim, have waited so long to see.

Take a break from Europe, whether it’s a long, dark, air-conditioned trip back to California in a movie theater; a pleasant sit in an American embassy reading room surrounded by eagles, photos of presidents, Time magazines, and other Yankees; or a visit to the lobby of a world-class hotel, where any hint of the traditional culture has been lost under a big-business bucket of intercontinental whitewash. It can do wonders to refresh the struggling traveler’s spirit.

Health & Hygiene

Tips for Healthy, Happy Travels 

Long flights are dehydrating. I ask for “two orange juices with no ice” every chance I get. Eat lightly, stay hydrated, and have no coffee or alcohol and only minimal sugar until the flight’s almost over. Avoid the slight chance of getting a blood clot in your leg during long flights by taking short walks hourly. While seated, flex your ankles and don’t cross your legs. Some people are more prone to clots (factors include obesity, age, genetics, smoking, and use of oral contraceptives or hormone replacement therapy). Read more

Drinking Water Safety

Nothing ruins a good trip like getting sick -- and we're not talking about a few extra bathroom stops. Contaminated drinking water is one of the leading sources of health problems for travelers, and can cause anything from mild gastrointestinal distress to serious bacterial diseases. The most common cause of water-borne illness is bacteria, such as E. coli, cholera and salmonella, but illness can also be caused by protozoa (including giardia and cryptosporidium), viruses  and chemical pollutants. Read more

Traveler's Tummy

It's probably the most unpleasant minor traveler's malady. Unfortunately, it's also probably the most common. Call it what you will -- Montezuma's revenge, the traveler's trot, the Toltec two-step, Delhi belly, the runs, traveler's tummy or the commonly accepted TD (for traveler's diarrhea) -- but don't call it fun. Symptoms include diarrhea, stomach cramps, nausea and vomiting. Read more

Five Foods to Avoid Before Flying

Pre-flight anxiety -- spurred by endless baggage lines, security checkpoints and screaming children -- need not extend to fears of repeat trips to the airplane lavatory. But eat the wrong thing before you fly, and you may be contending with more than just an awful in-flight movie or space-invading neighbor. Unfortunately, airport dining options -- like a greasy fast food burger, oily pizza or a liquid lunch at the concourse bar -- are rather limited. Read more

Sleeping on Planes

Not enough legroom. People climbing over you. Noise from movies and video games and screaming children. If you struggle to get some shuteye each time you take to the air, you're not alone -- but choosing the right seat, bringing the right gear and making a few small changes in your flying habits could help you sleep better on your next flight. Read on for our travel-tested tips. Read more

Medications for Travel

Whether it's a sleeping pill to get you through that long-haul flight to Australia or a motion sickness patch for your round-the-Horn South America cruise, medications are part of any savvy traveler's bag of tricks. You'll want to bring any prescriptions that you take regularly, of course, but a good selection of over-the-counter remedies and/or herbal supplements can make the difference between a great trip and one disrupted by jet lag, traveler's tummy or other common travel maladies. Read more

Jet Lag

Jet lag is a physical reaction to a rapid change in time zones. It affects most travelers, including seasoned fliers like flight attendants and pilots. Dehydration, unfamiliar foods, cramped spaces, recycled air, lack of sleep, uncomfortable clothes, continual low-level noise and connections that disrupt sleep all add to the misery of jet lag, and can even make you feel jet lagged when you're just a little beat up. Read more

Vaccinations, Health And Hygiene For Travel Overseas

There’s a lot to think about from a health perspective when going overseas.
For example, have you booked a consultation with a travel medicine clinic or your doctor? Do you need a yellow fever vaccination? Can you drink the water? Are you worried about malaria, dengue or cholera? Will you remember to get your prescriptions filled before you leave? We hope this information will help you thoroughly prepare for a healthy trip! Read more

Staying Fresh on the Road

If you've ever stepped off a plane with stained and rumpled clothes, a pore-clogged face, a jet lag-induced headache, and a mouth that still tastes like hours-old airplane food, you know how tricky it can be to stay clean and rested while traveling. And that's just the first leg of your trip. If you're properly prepared, you'll be ready for whatever travel trial comes your way: to use an apple or lemon to improve your breath, to take a shower without water, or to fall asleep in even the most cramped, cacophonous of airline seats. Read more

Travel Health Tips

Traveling can make it harder to eat right, get regular exercise, manage stress, and get enough sleep. Don't take a vacation from healthy habits! Some Best Western locations offer access to an on-site or nearby fitness center, so you can stick to your exercise regimen, or just release stress. Don't skip breakfast! Some Best Western locations, such as our Business Plus hotels, offer a complimentary breakfast. Choose whole grains, lean meats, and fruits and vegetables when eating out. Read more

Basic First Aid

Be proactive to stay well. If you do get sick, take action to regain your health. (See list of first-aid items to pack from home.) 
Headaches and Other Aches: Tylenol (or any other over-the-counter pain reliever) soothes headaches, sore feet, sprains, bruises, Italian traffic, hangovers, and many other minor problems. If you’re buying it overseas, Europeans may be more familiar with the term “paracetamol” (pare-ah-SEET-ah-mall). Read more