As the holiday season approaches, you've likely planned a vacation with your family. Besides visiting domestic tourist destinations, international travel is also a popular choice among many Indonesians, especially to winter countries. If you plan to travel abroad, particularly to snowy, four-season countries, it's essential to prepare yourself well to stay healthy during your trip.

Tips for Vacationing in Winter Countries

Indonesia is a tropical country with only two seasons: dry and rainy. If you're planning to travel to a country experiencing winter, there are several preparations you need to make to enjoy your vacation to the fullest:

1. Keep Your Body Warm

When vacationing in a country experiencing winter, you must adjust your clothing to keep your body warm. The best way to stay warm is to stay indoors since prolonged exposure to cold temperatures can lead to hypothermia (a condition where the body loses heat faster than it can produce, causing a dangerously low body temperature).

However, this doesn't mean you should stay under blankets all day. When you go outside, you can wear several layers of clothing. Choose clothes that help retain body heat, protect you from wind and rain, and prevent shivering. You may also consider wearing waterproof shoes.

Additionally, heat packs are essential during winter. You can place them inside your clothing, hat, or gloves.

2. Maintain an Active Lifestyle

During winter, your appetite tends to increase. If not controlled, this can lead to weight gain. To avoid this, maintain an active lifestyle by regularly exercising. If the weather and conditions aren't conducive to outdoor exercise, you can engage in other physical activities like walking around a supermarket, dancing, or light stretching.

According to the CDC (Centers for Disease Control and Prevention, a U.S. health agency), aim for at least 150 minutes of exercise per week to stay fit. While it might be challenging to hit the gym during the holidays, you can still do small movements like squats or burpees during your free time.

3. Choose Healthy Food

The holiday atmosphere and family gatherings often lead you to eat more. Additionally, culinary tours often become a central part of vacation plans.

To stay fit, make sure to eat foods that meet your daily nutritional needs. Get a balance of carbohydrates, proteins, fats, and vitamins, and increase your intake of fruits and vegetables.

4. Stay Hydrated

During winter, ensure your body remains well-hydrated. Drink at least eight glasses of water a day or as needed. To maintain your health during the holidays, limit your consumption of alcohol, caffeine, and sugary drinks that lack other nutrients.

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5. Get enough rest

While on vacation, you'll likely engage in many activities with your family, sometimes disrupting your sleep schedule. Try to get 7-9 hours of sleep per day. Lack of sleep can leave your body feeling sluggish, affect your mood, and lead to fatigue and stress.

Before traveling abroad, check the health risks associated with your destination. The CDC recommends getting a flu vaccine to reduce the risk of influenza, especially if you're planning an international trip. Don't forget to bring personal medications to maintain your health while on vacation.

If you need medical advice or consultation, you can either visit a doctor or make use of the consultation features that are available in the Ai Care application by downloading the Ai Care application from the App Store or Play Store.

Looking for more tips and tricks for health, first aid, and other home remedies? Click here!