You’ve been counting down the seconds to your vacation — don’t let a cold, unpleasant stomach issue, sleep problem or worse ruin your much-anticipated time away. Here are three ways to help you stay healthy while traveling:

Prep before you go. This is important, Whether you’re staying in the country or heading overseas, — swimming in a lake, for example, Exposure to allergens or insects, or even changes in altitude, can make you sick if you don’t plan ahead and pack smart, say health experts. If you’re traveling internationally, you may need shots or medicines, or know to be wary of the water or certain foods.

Hydrate at the airport. Good hydration can help prevent jet lag, a temporary sleep disorder that occurs when your internal clock (or circadian rhythm) and local time get out of sync. The more time zones you cross, the more likely you are to feel its effects, which can include insomnia, daytime fatigue, moodiness and a general unwell feeling. Dehydration may worsen symptoms, according to the Mayo Clinic, so drink lots of water (not coffee or cocktails) before, during and after your flight. At your destination, seek some sun — light exposure can help re-synchronize your body clock. Also, ask your doctor about melatonin, a sleep aid, which may help reduce jet lag.

Wash your hands often. It can prevent the spread of infection and illness in all settings, says the Centers for Disease Control and Prevention. Heed that advice in airplanes and hotel rooms and on cruise ships. , where germs can fester – and in some spots linger, according to recent reports. Lathering and scrubbing with soap and water is best; if not possible, use an alcohol-based hand sanitizer that contains at least 60% alcohol, you could even consider buying a 72 pack 8 oz antibacterial hand sanitizer gel so you always have some at home or where ever you go. There’s also buying Bulk Hand Sanitizer packs so you don’t have a shortage when you travel.

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