Tips for Protecting Your Health on Long Journeys

Long car, bus, or plane journeys are tiring. You can reduce negative effects and protect your health with a few simple precautions.

Move and Protect Blood Circulation

Sitting in the same position for a long time slows down blood circulation and can cause muscle stiffness. To reduce the risk of deep vein thrombosis (DVT) [1]Source: Centers for Disease Control and Prevention (CDC) – Blood Clots and Travel — Centers for Disease Control and Prevention[3]Source: NHS – Prevent DVT When You Travel — nhs.uk:

• If traveling by car: Take a break every 1-2 hours and take a short walk [1]Source: Centers for Disease Control and Prevention (CDC) – Blood Clots and Travel — Centers for Disease Control and Prevention.
• If on a plane or bus: Take a short walk in the aisle if possible. Rotate your ankles, stretch your legs where you sit [1]Source: Centers for Disease Control and Prevention (CDC) – Blood Clots and Travel — Centers for Disease Control and Prevention[3]Source: NHS – Prevent DVT When You Travel — nhs.uk.

Consume Plenty of Fluids

The body can easily lose water (dehydration) during the journey. Dry air in aircraft cabins especially accelerates this situation [2]Source: World Health Organization (WHO) – International Travel and Health — World Health Organization. Definitely keep water with you and drink regularly. Limit consumption of caffeinated and alcoholic beverages as they will cause more water loss from the body [2]Source: World Health Organization (WHO) – International Travel and Health — World Health Organization.

Dress Comfortably

Prefer loose and comfortable clothes that do not hinder blood circulation [3]Source: NHS – Prevent DVT When You Travel — nhs.uk. Dressing in layers makes it easier for you to adapt to changing temperatures (inside the vehicle, break places).

Choose Healthy Snacks

Instead of heavy and fatty foods, prefer easy-to-digest, light snacks (fruit, nuts, whole grain crackers). This helps you feel more energetic during the journey.

Pay Attention to Your Sleep

If possible, try to sleep during the journey. A travel pillow and eye mask can help for a more comfortable sleep. You can try to stay awake towards the end of the journey to adapt to the time zone at your destination (jet lag) [2]Source: World Health Organization (WHO) – International Travel and Health — World Health Organization.

These simple tips will make your journey healthier and more comfortable, allowing you to enjoy your vacation or business trip.

Frequently Asked Questions

How often should I take a break on a long journey?

The general recommendation is to take a short break every 1–2 hours, walk for a few minutes, and do stretching exercises. In this way, you can both relax your muscles and reduce serious risks like clot formation.

Is it right to eat a heavy meal before the journey?

Heavy, fatty, and very spicy foods increase the risk of heartburn, indigestion, and nausea. Eating light and balanced before the journey helps you feel more comfortable along the way.

How should I take precautions if I have a history of varicose veins or clots?

In this case, you should definitely evaluate your personal risk by talking to your physician before travel. Recommendations such as using support stockings, taking more frequent breaks, and consuming plenty of fluids should be planned according to your doctor's guidance.