I think that I’ve been sick more times in the past three months that I’ve been here than in the last three years of my life. When coming into this European adventure, I expected to get sick a couple times. At least once. Maybe twice. Definitely not more than that.

Boy was I wrong.

I’ve been sick almost every other week, barely recovering from the past illness before I was struck down with yet another virus. Now I know that I’m not the best candidate for World’s Healthiest Traveler, but come on man, I should not be getting sick this many times. Once I exchanged health horror stories with some of my more seasoned traveler friends, and after reading up on other travel blogs, my physical restoration and mental sanity seem to be on a good, solid path upwards!

With all of this new knowledge, I have come up with a list of five things that you can do to prevent illness (and keep mental blissfulness) while traveling, or at least control it to the best of your ability.

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1. PRE-TRAVEL CHECKLIST: When making a journey anywhere, I strongly advise creating an essentials kit. This should include, but is not limited to, hand sanitizer, hand/face lotion, a light sweater or small blanket, a travel pillow for those cramped, long distance trains or flights, one or two reusable water bottles, some nasal spray, and of course my personal favorite, a pack of gum. Also, make sure that if your eyesight requires some kind of support, like mine, wear glasses instead of contact lenses. While contacts may seem like the nicer, more comfortable option, they quickly dry your eyes (especially on airplanes), which makes your them more vulnerable to bad microbes!

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2. SANITIZE: While this may seem a bit over the top, you should sanitize your hands after touching germ centrals. This can include anything from the seemingly harmless ATMs, ticket kiosks, and airport security-line bins, to the germ-y cesspools that are public restrooms. And speaking of public bathrooms, try not to touch any surfaces! It is a little difficult, but trust me, you’ll be regretting that one time you laid your hand on the counter when you’re sick in bed WAY MORE than a weird stare from a local stranger when you do a miniature Tai Chi/Olympic gymnast move to keep your coat off the floor.

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3. HYDRATE: Because of the dry air that comes with plane rides or long distance trains, your body will start to (gonna sound a bit gross, but stick with me) produce less mucus. And while none of us particularly enjoy mucus, it helps our bodies fight off infections and disease! Dehydration can also cause tiredness, headaches, and chapped skin (hello, hand/face lotion), which none of us want. Usually, people should be drinking around six to eight (eight ounce cups) of water per day. However, when you’re traveling, you should be drinking at least one eight ounce cup of water every hour, totaling to about ten to twelve cups throughout your day, and even up to fifteen or eighteen on longer days. One way to get a head start on your daily hydration is to drink two cups of room temperature water right when you wake up. Not only does this knock sixteen ounces off your daily intake, but it also refreshes you and makes you more active, boosting your energy so that you can take on the long day ahead of you!

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4. FRESH AIR: Whether you’re sitting in an airplane cabin or the backseat of a taxi, try to get as much air flow as possible. This can be using the little air vents above you or opening the window to breathe in some well needed fresh air. Constant air flow reduces your chances of becoming ill, and as a beautiful plus, it flushes out any questionable smells that you may have acquired during your trip!

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5. VITAMIN UP: Citrus fruits are such wonderful things. Not only do they taste heavenly, but they also give your body nothing but health and energy! But the really great thing about citrus fruits, is that they are so versatile! You can eat them straight off a tree, you can eat them dried, you can eat them candied, you can drizzle their juice in drinks or over your meals, you can straight up drink the juice, or for a more subtle flavor, you can put a couple slices in a bottle of water and drink that instead! You should always be consuming fruits and vegetables, but juicy fruits or vegetables will make you especially full of energy boosting and immune strengthening goodness! My point here is, you can consume fruits and vegetables (my favorite being oranges) in nearly any way possible, and there’s pretty much no excuse. Just eat more fruit!

Alrighty campers, now that you’re prepared to fight infection and drowsiness, go out and travel around the world! Conquer viruses and show bacteria who’s in charge! And as for me, I will make a shopping list full of good, healthy, things and try to recover from the bug I caught this past weekend!