If you’re planning a trip away, whether fairly locally, or in a foreign country, it’s a good idea to take some precautions to ensure that you stay as healthy as possible. You want to enjoy your retirement, not end up stuck in a hotel room because of an upset stomach, or a bug! These tips will help you stay healthy on holiday.

1. Hydrate

When you’re busy trying to see every possible site, it’s easy to forget to take care of yourself. Drink lots of water. Choose bottled water if you’re not sure if the water at your destination is safe. If you are planning on consuming alcohol, remember that it can dehydrate you, so extra water is even more important.

2. Sleep

There’s a reason people joke that they need a holiday to recover from their holiday. Long-distance travel can lead to jetlag. It can be tricky to sleep in a strange bed. Give yourself a little extra time to rest so that you’re fighting fit to have some fun.

3. Stay active and stretch

After a long time in a car or on a plane, you might feel stiff and sore. Stretching and getting a little exercise is just as important for self-care as that spa day that you had planned. Go for a walk, do some yoga in your hotel room, and do your best to stay in shape.

4. Pack on the veggies

With all the fine wine, steak, and cakes you’re indulging in, it’s easy to let the rest of your diet go a little bit. Pay attention to how the food you are eating makes you feel. There’s nothing wrong with treating yourself to a meal at that Michelin Star restaurant, or going to that ball game and indulging yourself if comfort food is more your thing. Do make some room for vegetables, though, so that your digestive system keeps ticking over. Gastric distress and hotel rooms don’t go well together!

5. Sanitize your hotel room

Hotel staff try to keep rooms clean, but they don’t always do a deep clean between every guest. Pack some antimicrobial wipes and thoroughly clean the areas that you are going to touch a lot such as light switches, bathroom taps, the soap dispenser, etc. If you plan on using the hotel room kettle, boil it and rinse it out at least once before boiling it again to make your drink so that you can be confident that there are no nasty bugs breeding in the kettle.

6. Wash your hands

Wash your hands after going to the toilet, before eating, and every time you get back to your hotel room. Ideally, you should wash from your forearms (or even elbows when possible) down to your fingertips. Take your time – a thorough hand washing should take at least 20 seconds. Proper hand washing is more effective than using hand sanitizer. Try not to touch your face with your hands, to prevent the spread of bacteria.

7. Wash your water bottles

You might think your water bottle is clean since it’s only had water in it, but you have handled it, and drinking out of it can transfer bacteria to it too. Clean it regularly.