Last week I was lucky enough to travel to Guatemala with a group of co-workers and friends to help support an organization near and dear to our hearts: Vitamin Angels. The trip was a great way for us to see first hand the struggles and issues facing families and children in developing countries. It was so eye openings to see where the money goes that they raise to help children under five years old to get the much needed Vitamin A that they need. As I prepared for the trip there were quite a few things I need to do and buy in order to stay healthy and well while traveling out of the country. I knew that I would have to make sure to take care of myself so that I didn’t lose any time on the trip being stuck in my room sick or not feeling well. Below are some tips and things you should pack with you when traveling out of the country to places like Gautemala, Costa Rica, Cuba, Mexcio and other developing countries where many people do get sick and plagued with stomach problems.
Visit your Doctor, Get Antibiotic and Vaccines
Before heading out of the country I was urged to make an appointment with my general practice or family doctor in order to get a clean bill of health. I made an appointment for a full round of blood work as well as a physical exam. I had to get blood work taken one week and then return the following week to go over the results. It was important for me to let my doctor know where I would be traveling so he could give me an antibiotic to take with me. He prescribed me Cipro to take with me in case I did fall ill and needed something asap. It’s hard to see a doctor when you are traveling so having Cipro with you is a great thing to have. He also suggested I get two vaccines: Hepatitis A and Typhoid. Unfortunately those were not available at my doctor but I was able to find a local Walgreens that does offer travel vaccines. Those two vaccines were suggested and wound up costing about $220 and were not covered by insurance. They will make your arm sore for a day or two.
Must-Have Travel Items to Pack
There are a few essentials that I packed with me for my trip. These can all be found at your local drug store or a Walmart or Target.
Antibacterial hand sanitizer gel or liquid (I used this non stop the entire time)
Antibacterial wipes or baby wipes (many developing countries don’t have bathrooms or have stocked toilet paper)
A container to pack your daily vitamins
Hand lotion (your body will get extremely dry due to the unfiltered water)
Emergen-C drink packets (great to keep your immune system boosted during this trip)
Protein bars & Oatmeal packs (in case you aren’t sure if the food is well cooked or may not be safe)
Dry almonds and nuts snacks from home (great to keep your energy going during the day time)
Extra contact lenses (if you wear them always pack a few pairs just in case)
Bug spray (I forgot to take this and wish I did, I did get a ton of mosquito bites)
Sun Screen (even walking around in the shade you will get burnt)
Make up remover wipes
Clothes to wear in warm weather climates
If your trip is one where you plan to be outside a lot, and I don’t mean sitting by the pool relaxing, but actually in the villages and cities exploring, then here are some tips for packing. Make sure to wear light colored clothes and avoid tank tops. I went with a lot of loose fit tshirts. I also liked long cotton skirts which kept me covered but cool. If you are in the village or cities you want to avoid having so much skin exposed since many times the terrain is rough and you also want to avoid any type of bugs on your skin. I wore light shirts and jeans or long skirts. I also stuck with sneakers and avoided flip flops. The sneakers kept my feet protected and make sure your have ones that have ventilation so your feet stay cool in the heat. I also got a cross body bag so that I could always see my bag at all times in case anyone tried to go into it or pick pocket me. It kept my hands free also which was nice. A hat is also a great idea to keep your hair out of your face and protect it from the sun. At night time it got cool in Guatemala so always pack a light jacket and a sweatshirt or hoodie. During the day time it was around 70 but at night it got down to the 50s.
Food and Water – The Do’s & Dont’s
I have to say that no matter how hard you prepare, unless you eat only protein bars and bottled water, there is a chance you may drink contaminated water at some point on your trip. The goal is to be very careful and mindful to avoid it. In many of these countries the water is not filtered or clean for drinking so you must be very careful or you will get sick and ruin your trip by spending most of it near a bathroom. (this is why it’s also good to have Cipro with you to take asap if you feel a stomach problem coming on). I was very careful on my trip but still came home with some stomach issues and am currently working to get over that with some natural remedies. Some tips and information below:
– Do not drink the water form the faucet or anywhere where you can’t see where it came from. (IE at a restaraunt always order bottled water and make sure it is sealed and handed to you.) Do not take any water that has no cap on it.
– In the shower avoid opening your eyes in the water stream and don’t open your mouth in the shower.
– Buy a large bottle of water and put it in the sink and use that to brush your teeth and wash your face. Do not even rinse your tooth brush with the water from the faucet or it will contaminate it.
– When you order drinks or sodas when you are out do not drink them with ice. Ask for a bottle and do not use ice, it is made with contaminated water.
– Fruit is a touchy subject. Many people don’t realize that the fruit is pumped with water before it’s sold in many of these countries. The heavier the fruit weighs the more they can be sold for so they usually use water to fill them up and plump them up. The fruit holds this water and you have a high chance of getting sick from it. I avoid eating fruit on these kind of trips. Same with some vegetables if they have not been cooked and also salad which is washed in this water too.
– Make sure everything you eat is cooked. Avoid anything raw; raw veggies, salads, fruit, etc. Cooked will at least kill the bacteria so you are safer with that.
– If you feel your stomach getting a little queasy or uneasy make sure to take a Cipro right away and then drink lots of clean water to help flush your system. You will need to stay hydrated.
Safety Tips when Traveling
Sometimes traveling to other countries can be scary but make sure to be aware of your surroundings. Always take a photo of your passport and drivers license on your phone and a digital camera. You should also make a paper copy and have that somewhere as well just in case you lose yours or it is stolen. Carry it with you at all times, I carried mine in a small zip lock bag in a hidden compartment in my cross body bag. Exchange your currency at the airport in the US before you leave. It’s never a good idea to do it in the airport at the destination because you don’t want people there to see you with lots of cash out. Get a phone card to take with you so that you have that in an emergency. Many places have very expensive cell phone fees and heaven forbid you lose your cell phone you will have this to use. Have a way to check in with friends or family so that they know you are safe and sound. Whether you face time with them over wifi each evening or its an email to check in, make sure someone back at home hears from you daily. Also leave them the number to your hotel so they can call if they need to get in touch with you.
If you get home and have stomach issues
Like me, you may come home from your trip out of the country and have stomach issues still. Whether you can’t go to the bathroom or you can’t stop, there are a few things you can take to help you. For constipation you can try taking citrate of magnesium, garlic supplements (to kill parasites), papaya extract, increased water intake, natural laxative tea. These should help to get you back in to your normal routine. Also increase your fiber intake. Sometimes when you travel your body has a hard time adjusting so travel, time zone differences, different foods, these will all alter your normal bathroom routine. If the problem persists over a week after you return you should contact your physician.
Overall, make sure to be conscious and safe when traveling. Listen to your body and watch everything you put in your body. You want to have a great time, but also a safe one. I hope these tips will help you on your next trip out of the country 🙂
Safe travels
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