A quick guide to remain in fine fettle while on a business trip

Let’s face it: Healthy habits often fly out the window when we’re on a business trip, and falling ill during or soon after a trip can put a damper on things. Business travel subjects your body to a barrage of health risks brought on by jet lag, sudden climatic changes, unsanitary hotel rooms, and unhealthy food. You can avoid the hassle by simply staying proactive about your eating and sleeping habits and taking a few preemptive measures.

Forewarned is Forearmed
Plan before you get on the plane. If you are traveling internationally, get a medical checkup and a clean bill of health from your physician before you leave. Certain destinations may call for mandatory immunization against diseases like yellow fever, typhoid, and malaria. This might require a series of shots at regular intervals, so get your first appointment booked well before you leave. Also remember to carry your doctor’s contact numbers and copies of prescriptions for medicines you may need. Additionally, your regular brand of contraceptive pills, condoms, sanitary napkins, and tampons may not always be available at your destination, so ensure you stock up adequately. It is also a good idea to carry your own first-aid kit. Check that you are covered by proper travel insurance. If not, or if the insurance does not provide sufficient cover, arrange this well before you leave.

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Jet Lag is a Drag
Long flights can take its toll on you physically. Wear comfortable clothing and footwear that does not restrict blood circulation to your feet. Depending on the hygienic conditions around (or if you have a spare set of socks), consider removing your shoes during the flight. Keep your body well hydrated—a glass of water or fruit juice every hour is recommended. Avoid alcohol, as this is dehydrating. Chamomile or Sleepy Time herbal tea bags, packed into your carry-on baggage, could help you sleep during the flight. If you are flying across time zones, schedule meetings for a Monday and fly out at the start of the weekend. This way, you will reach with enough time for your body clock to adjust before you begin work.

Banish Germs
Germs, the root cause of illness, are everywhere—television remote controls, carpets, computer keyboards, comforters and desks are well known germ hotbeds in both, five-star hotels and budget motels. Use disinfectant wipes that come in convenient travel-size individual foil packs to sanitize your temporary living space and gadgets that you use frequently. Keep your hands clean as they are more likely to transfer germs to your eyes, mouth, and nose. Wash your hands frequently with soap and water and use a hand sanitizer with a minimum alcohol concentration of 60 percent.

Watch What You Eat
Plan ahead and keep healthy snacks at hand while on the go. Pack low-calorie, non-perishable snacks like dried fruits, nuts, crackers, or low-cal energy bars. If fast food is your only option, stick to grilled sandwiches sans mayo and sauce or choose a salad with low-fat dressing. Look for low-fat, low-cal options on restaurant menus and avoid desserts. Visit good reliable restaurants and avoid street food. Avoid spicy food if you cannot handle it. Always carry bottled water with you.

“W” is Not Just For “Work”
Work out. Walk. Our fitness regimes often take a backseat while on a business trip. Factor time into your daily business schedule to exercise. Make use of the in-house fitness facility or even the swimming pool at your hotel. If this isn’t an option, you could include a jump rope or hand weights in your baggage and have a simple exercise routine within the confines of your hotel room. Wherever possible, walk. Use the stairs instead of the hotel elevator, walk to a good restaurant nearby, or go sightseeing on foot. If you’re calling a loved one back home on the cell phone, use the time to also take a brisk walk in a safe and secure park or the hotel premises.

A little advance planning and conscientious control over eating, sleeping, and fitness habits will go a long way in ensuring that your business trip is healthy, fulfilling, and positive in more ways than one. Bon voyage!