With the North American annual leave averaging around 12 days per year, it is no wonder that we place a disproportional amount of importance on getting the most from our holidays.

Safeguarding our well-earned adventure vacation from illness is an important step often overlooked during the excitement of travel. The shame of it is – excitement can easily turn to blues if the proper precautions aren’t taken.

But what are these precautions? Aside from washing our hands frequently, packing vitamins, and easing up on the alcohol, it often feels like there’s not much we can do without drastically altering our vacation experience. After all, we travel to experience as much as we can – not compulsively avoid sickness.

Fortunately, there are many sickness prevention techniques that won’t compromise your adventure travel experience. Here are six ways to avoid sickness abroad without being a total recluse.

1 » Eat “Motion Friendly” Foods

Motion sickness is common on trips dealing with sea travel, airplanes, and jostling activities. To avoid the resulting dizziness, fatigue, and nausea, travellers can prep their bodies by resisting heavy, spicy, or fat-rich foods. In some people, these dishes worsen motion sickness.

2 » Hydrate Often With Safe Water

Water is important in getting rid of your bodies waste material. While travelling, however, it can be hard to come by water you trust. For environmental reasons, many travellers have adopted a “no bottled water” rule. This is encouraged just as long as it doesn’t turn into a no water at all situation. If there are no alternatives, opting for bottled water is worth it.

3 » Use Bug Spray

Mosquito-borne illness is common in many parts of the world. Carrying a personal supply of bug spray in these arrays can be the difference between fun in the sun and splenomegaly.

4 » Carry a First-Aid Kit

Sickness has many ways of manifesting itself. Although cuts and scrapes can be easily cleaned at home, they may not be so protected abroad. For this reason, it’s always a good idea to carry basic first aid necessities with you in case something minor happens. The essentials don’t take up much space, making them easy to pack.

5 » Exercise Caution While Dining

Exercising caution doesn’t mean not eating anything adventurous. It just means playing the odds. Try to eat foods that have been cooked very recently. Veggies are safer than meat and fish. Meat is safer in the morning. Also, look for places that have more customers and, thus higher turnover. The food tends to be fresher in these establishments. If lots of locals are eating street food, it’s a good sign you’re in the right place.

6 » Consult Your Doctor Before Departure

Recommended vaccines are changing all the time. That’s why it’s so important to see your doctor at least 4 to 6 weeks prior to departure. They will help administer everything you need (eg. Flu, tetanus, hepatitis A/B, measles/mumps/rubella etc).

Visit the Centers for Deisease Control and Prevention for more info.