TRAVELWELL
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WELCOME TO
TRAVELWELL Get ready to TravelWell. Liberty Travel has created this guide to help ensure you have all the right tools to create a healthy lifestyle… even when you’re away from home. Travel, whether it be for business or pleasure, can easily derail your health. But that doesn’t have to be the case. Inside, you’ll discover our useful tips for prioritizing your health, fighting jetlag, and balancing your wellness… all while still enjoying your journey.* We’re beside you every step of the way.
*All content is for information purposes only and is not a substitute for professional medical advice. You should always seek advice from your medical provider if you’re feeling unwell. Please also check government directions in relation to COVID-19 regularly to ensure compliance. Flight Centre Travel Group (USA), Inc. shall not be responsible nor assume any liability for any injury, loss, or damage suffered in reliance on the information contained in this brochure.
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INDEX 4.
Traveling and COVID-19
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A New Type of Travel
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Why You Need a Health Kit While Traveling
10. What Should I Put in My First Aid Kit? 12. Traveling With Medications 14. Helpful Hints & Tips 20. TravelWell Choices
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TRAVELING AND
COVID 19 In response to COVID-19, it’s important to consider the following measures while traveling, both for your own health and the wellbeing of others. If you are feeling sick or have been within contact of a confirmed case, you should postpone your travel. Seek guidance on the next steps by contacting your medical health professional (this may involve self-isolating for a period of time). Take your own Personal Protective Equipment (PPE) such as gloves and masks with you when traveling, especially if using air travel or other public means of transportation. These can offer further protection from catching the virus and help stop you from spreading it. Be sure to check the regulations of your transportation and accommodations providers, as these businesses may be requiring the use of a mask. The best defense against COVID-19 is adhering to basic hygiene measures. Simple acts like thoroughly washing your hands with soap and sneezing and coughing into your elbow make a difference. It should become common practice to start washing your hands or using hand sanitizer when you arrive at your location. Social distancing will also become normalized and this should be practiced wherever possible. Many businesses will be looking at how to enforce the six-foot distancing rule, but you should also be aware your personal space and act responsibly. You may also choose to wipe down your surfaces with cleaning products as an extra safety step before and after visiting a location.
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A NEW TYPE OF
TRAVEL
We understand the importance of up-to-date information when it comes to your upcoming journey. To best provide you with the knowledge you need we’ve gathered a number of important resources within our Traveler Resources Hub, including daily updates on worldwide airline policies, immigration and border regulations, and international travel alerts.
PACKING AND PREPARATION Save room for the hand sanitizer. Whether you’re a vacation pro or are heading out on one of your first trips, there are a number of new factors to consider in preparation for departure.
GROUND TRANSPORTATION A new kind of car safety. Rental car companies are changing their policies to decrease human interaction and touchpoints. Find out what else ground transportation companies are doing to limit the risk of COVID-19.
AT THE AIRPORT Know before you go. TSA, CATSA, and airport vendors are implementing new rules to help encourage health and safety for transiting passengers. Make sure to know what to expect before you arrive.
IN THE SKIES When you take flight. Airlines are taking great strides in adapting to the current 6
environment and implementing more stringent cleaning measures. Most North American airlines have CDC-approved cleaning policies in place, including disinfecting and cleaning surfaces in between each flight.
ACCOMMODATIONS Your home away from home. Hotels around the world are executing new processes and safety precautions in response to COVID-19. Before you go, learn the measures your resort or hotel is taking and what the hotel experience will look like post-pandemic.
RETURNING HOME Finish strong at home. Whether you’re traveling locally or internationally, when returning it’s critical to follow quarantine guidelines set in place by your region. These rules vary by country when returning from international travel and by state, county, or city when traveling domestically. If you have any questions before, during, or even after your journey our consultants are available to help and guide you in any way we can. We’re here. Beside you every step of the way. 7
WHY BRING A HEALTH KIT WHILE
TRAVELING A basic travel health kit is important no matter where you travel. First aid supplies and medications may not always be readily available in other countries or may be different from those available at home. A good kit contains enough supplies to prevent illness, handle minor injuries and illnesses, and manage pre-existing medical conditions for longer than the duration of your trip (in case of unexpected travel delays).
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WHAT SHOULD I PUT IN MY FIRST AID KIT?
1. ADHESIVE BANDAGES (MULTIPLE SIZES)
& ADHESIVE TAPE
BASIC FIRST AID ITEMS It is essential to know how and when to use the first aid supplies in your kit. You may consider taking a first aid course before you travel.
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2. ALCOHOL-BASED HAND SANITIZER*
3. ANTISEPTIC WOUND CLEANING PADS
4. BLISTER PADS OR MOLESKIN
5. DISPOSABLE LATEX OR VINYL GLOVES
EG: ALCOHOL OR IODINE PADS
6. G AUZE
7. O RAL REHYDRATION SALTS
8. S AFETY PINS & SCISSORS*
9. T ENSOR BANDAGES FOR SPRAINS
10. T HERMOMETER
11. T WEEZERS
FOR REMOVING TICKS & SPLINTERS ETC...
*TSA rules: Scissors packed in carry-on must be sheathed and less than 4 inches long measured from the pivot point. Any liquids packed in a carry-on must be 3.4 ounces (100 milliliters) or less per liquid item.
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TRAVELING WITH
MEDICATIONS Discuss the use of medications with your health care provider before departure and carefully follow the directions for use, including dosage and when to seek medical care. Bring more than enough medication to last your entire trip.
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MEDICATIONS INCLUDED IN YOUR HEALTH KIT... • Any prescription or over-the-counter medication you normally use. It is advised that prescription medication be accompanied by a physician’s note and kept in its original container. • Hydrocortisone cream to treat minor skin irritation, such as itching caused by bug bites or poison ivy • Allergy medication, such as an antihistamine. Or epinephrine prescribed by a doctor, such as an Epinephrine auto-injector. • Anti-diarrheal medication • Anti-motion sickness medication • Antifungal and antibacterial ointments or creams to prevent infection in wounds • Cold and flu medications, such as decongestants, cough suppressants, or throat lozenges • Pain and fever medication, such as acetylsalicylic acid, ibuprofen, or acetaminophen • Stomach and intestinal medication, such as antacids and laxatives • If recommended, destination-specific medication, like those for malaria or high-altitude sickness • If needles or syringes are needed for medical purposes take an extra supply in case of travel delays. In addition, carry a medical certificate from a healthcare provider explaining that the needles or syringes are for medical use. Please consult with your doctor to learn more about the specific medications to include in your kit. Liquid medication is allowed in carry-on bags in excess of 3.4 ounces in reasonable quantities, however you must inform security that you have medically necessary liquids at the start of the screening checkpoint process. They may be subject to additional screening. 13
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HELPFUL
HINTS & TIPS
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1.
START THE DAY OFF RIGHT Breakfast is often touted as the most important meal of the day. And whether you’re in a rush to get to the airport or are tempted by the indulgent choices your resort offers, try to stick with healthy choices and portion sizes. Keep it simple with options that will give you lasting energy all morning, like protein-filled eggs or plain yogurt with granola and fruit.
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MODERATION Vacations can be a time to relax the rules a little, but that doesn’t mean you have to toss away your entire routine. Find a healthy balance between treating yourself (especially foods and dishes you can’t get at home) and staying on track. Compromises such as skipping an appetizer while later sharing a decadent dessert will keep you both happy and healthy. 16
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AVOID HEAVY CARBOHYDRATES This begins even before you leave home. The evening before your trip choose small portions of wholegrain foods. Aim for high-fiber carbohydrates, such as brown rice, quinoa, beans, and legumes balanced with lean protein-rich foods, like chicken and fish. This will help ensure a good night’s sleep and manage energy levels, giving you an ideal start to your journey.
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SMALL AMOUNTS OFTEN The easiest way to keep your energy up is to eat small portions spread throughout the day. Try to have your snacks planned in advance to prevent grabbing unhealthy choices. And be sure to take your time when you eat. Rushing can easily lead to overeating, which will leave you feeling unwell or bloated for the rest of the day. 17
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PLAN AHEAD. Picture yourself at the airport newsstand eyeing the vividly-hued packaged snacks, trying to quickly find the best choice before you have to catch your flight. The easiest solution—be prepared! Plan your snack options ahead of time and pack them in your carryon. Some of the best choices are granola bars, nuts, dried fruit, or packaged cheese and crackers. Just remember to keep the drinks at home. Pass up the candy and grab a water the next time you’re at the airport store.
6. HYDRATE
Airplanes are known for their low humidity levels, often leaving your skin dry and your body feeling dehydrated and lethargic. Avoid mid-flight alcohol and caffeine, which can further dehydrate you, and stick to drinking plenty of water. We also recommend adding a hydration supplement to your water. Available in powder packets or tablets, they replenish electrolytes to help ensure your body stays optimally hydrated. 18
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AVOID PROCESSED SUGAR This is good advice all the time, but especially important when you need to stay energized during your journey. Processed sugars can send your energy levels on a rollercoaster of crashes and craving, so choose your foods (and beverages) wisely. A sugarladen blended coffee beverage may seem like an energy booster, but it will leave you feeling worse than before.
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STRESS LESS Relax… you’ve got this! Try to get a full night’s sleep the night before your flight. It’s also important to make sure you’re packed and ready to go in advance and that you have a plan to get to the airport. There’s no need to rush (and stress out) if you have a game plan.
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STRETCH AND MOVE Back pain? Shoulder stiffness? Tight hamstrings? Make sure to leave your seat regularly to ensure optimal circulation, while stretching any tight muscles. Locking yourself into one spot for long periods of time can place your muscles and ligaments under strain. Let them relax by changing your position and allowing for regular movement during travel.
10. AFTER LANDING
If possible, after your flight rinse out your eyes, wash your face, and moisturize your skin to relieve any dryness that occurred while in the air. Later when you have the chance, go for a daytime walk. This will help you adjust to any time zone changes while reinvigorating your body.
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THE KEY TO ACHIEVING THE PERFECT TRAVELWELL TRIP IS PREPARATION. THIS MEANS PACKING THE ESSENTIALS, LIKE A WATER BOTTLE AND TRAVEL-READY EXERCISE EQUIPMENT. THIS PAGE IS FULL OF THE ITEMS YOU’LL FIND IN OUR OWN TRAVELWELL KIT. SO BEFORE YOUR NEXT FLIGHT, MAKE SURE YOU’RE READY FOR YOUR HEALTHIEST TRIP YET.
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TRAVELWELL
CHOICES Choosing the best meals on or before your flight doesn’t have to be a lost cause. At every airport there are the all-too-common unhealthy fast food options, which will power your body with large amounts of sugar and fat. While delicious in the moment,
the problem with these options is that they create energy crashes and cravings that are hard to overcome. When you’re on the plane, try and choose options that are packed with protein and vegetables. Sometimes the vegetarian option can be your best choice to ensure you get enough vitamins and minerals without excess starch and quick-release carbohydrates, like potato and white rice. Overall, think about the available options and choose wisely. These meal choices can set your body up for an easy flight and an even better recovery, so eat smart.
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FOODS TO AVOID
✗ ✗ ✗ ✗ ✗ ✗ ✗
FOODS TO INCLUDE
Muffins
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Fresh sandwiches
Sweets
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Whole grain or multi-grain options
Pastries Burgers French Fries Fried Options Soft drink or other sugary drinks
✔ Salads and vegetables ✔ L ean proteins (chicken is an easy go-to) ✔
Plenty of water
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