Whether it’s the stress of airports, trying to catch your next train or downright not eating or sleeping well while on the road, traveling can do a number on your health.

Even though I claim to be a homebody, I’m on the road quite a bit. Over the past year, I’ve had the opportunity to visit places such as Virginia, Belgium, Portugal, France, Spain, Netherlands, and even explore new places throughout my “home” states of New York and Florida. (#Blessed).

For those who know me, you know that I find myself getting sick often. Well, quite a lot actually. So when I decided I was going to backpack through Europe, I knew that I needed to be semi-prepared to get sick. Tylenol. DayQuil. NyQuil. Should I bring Tums? Do pharmacies in Europe sell Tums? I mean, I was leaving the United States for over a month, going to places I had never been to before and was kind of freaking out.

However, there’s no need to fret! Although it’s hard to avoid getting sick while traveling, there are definitely things that you can do to prevent sickness or be prepared should the boogie monster come for you.

Don’t forget your medicine

Whether you take daily medication to help with a health problem or just take a daily vitamin, make sure to pack it! On almost every trip I take, I make sure to pack my stomach medication, Tylenol, allergy medications such as Benadryl or Claritin, Emergen-C, DayQuil and whatever else comes to mind that I could potentially need while away from home. If you do end up getting sick, it makes a difference. I was feeling miserable during my time in Madrid and Valencia. Already having medication with me not only helped me feel better, but spared me some time to find a local pharmacy to stock up on whatever else I needed.

Get enough sleep

No matter where I am, this bonafide sleeping beauty always makes sure to get her rest. I know, it’s hard enough doing this when you’re home. But it helps. Traveling exposes you to tons of viruses and bacteria. Making an effort to get at least seven-to-eight hours of good quality sleep is crucial in helping keep your immune system strong. I don’t always sleep my best while traveling, but do the best that I can while away. (Shoutout to those who’ve stayed in hostels – you guys are the real MVP’s!). Some items you can bring along on your travels to help with sleep include earplugs, an eye mask, a travel pillow, and earbuds so that you can listen to music while you fall asleep.

Carry healthy snacks and eat healthy meals

This is also major key. It’s hard to eat well when you’re traveling, as you normally want to indulge in local foods and sweets. But eating well could be one of the keys to maintaining optimal health during your travels. Some of my favorite snacks while traveling include nut and dried fruit mixes, fresh fruit such as bananas, apples and grapes, or granola bars. Many hostels offer free breakfast or homemade dinner, which to my surprise, was actually quite decent.

Explore the city on foot

Use runs, long walks and hikes as opportunities to explore the destination you are in. Spending time outside while on vacation is easy, but if you’re traveling for work and don’t think you’ll be doing much walking, spend some time at your hotel gym. I tend to opt for my feet, rather than a bus or train, if time allows it.

Oh, and always remember to follow these three cardinal rules:

1. Watch what you touch.
2. Watch what you eat.
3. Watch how you sleep.

Getting sick when traveling sucks, being prepared and being aware of what’s around you when you do reach your destination makes the world’s difference. Thinking of taking a trip? What do you do to stay healthy while traveling?