How to Stay Healthy While Traveling in India: A Comprehensive Guide

Travelling to India is an unforgettable experience filled with vibrant culture, stunning landscapes, and delicious food. But for first-time travellers, one common concern is health. How do you stay healthy while indulging in spicy street food, navigating bustling cities, and adapting to India’s unique climate?

India’s diversity means every corner offers something new—whether it’s fresh coconut water in Kerala, mouthwatering chaats in Delhi, or high-altitude treks in Ladakh. But it also means adapting to different climates, cuisines, and customs. While a bout of “Delhi Belly” or adjusting to the tropical heat might sound intimidating, with the right precautions, you can enjoy a worry-free trip.

This guide is here to help. From tips on eating safely and staying hydrated to dealing with minor illnesses and preparing for emergencies, you’ll find everything you need to stay healthy and make the most of your journey.

If you’re looking for extra support, our travel concierge service is here to provide personalised health advice, local insights, and real-time assistance throughout your trip.

Let’s dive into the details to ensure you stay fit and fabulous while exploring the wonders of India.

Eating Safely in India

Food is one of the highlights of visiting India, but for first-time travellers, it’s important to approach it wisely to avoid an upset stomach.

Choose Food Wisely

• Opt for freshly cooked meals. Hot food is safer than items that have been sitting out.

• Avoid raw salads and unpeeled fruits unless you’re confident in their cleanliness.

• Street food is safe if you choose busy vendors with a high turnover—try the crowd-favourite pani puri or masala dosa!

Be Cautious with Dairy

• Stick to pasteurised milk and avoid unbranded ice creams or sweets made with raw milk.

• Lassi, a popular yoghurt drink, is generally safe from reputable establishments.

When Dining Out

• Choose restaurants with good reviews and a strong local reputation.

• Avoid buffet-style meals during off-peak hours when food might not be as fresh.

Pro Tip: Carry a packet of oral rehydration salts (ORS) to quickly recover from dehydration if you experience stomach troubles.

Curious about where to eat safely? Our concierge service can recommend tried-and-tested restaurants for every destination.

Staying Hydrated and Avoiding Heat Exhaustion

India’s climate, particularly in the plains and tropical regions, can be harsh for those unused to the heat. Staying hydrated is critical.

Water Safety

• Drink only bottled or filtered water.

• Avoid tap water and ice cubes unless you’re in high-end restaurants or hotels.

• Carry a reusable water bottle with a built-in filter to reduce plastic waste and stay eco-friendly.

Combatting the Heat

• Wear light, breathable fabrics like cotton or linen.

• Use sunscreen with high SPF and reapply frequently.

• Take breaks in shaded or air-conditioned areas during peak heat (noon to 3 PM).

  
  

Hydration Hacks

• Drink fresh coconut water—it’s nature’s electrolyte!

• Avoid excessive caffeine or alcohol, which can dehydrate you.

• Include hydrating fruits like watermelon and oranges in your diet.

Pro Tip: If you feel fatigued or dizzy, take a break, sip water, and rest until you feel better.

Need help preparing for India’s climate? Our concierge service offers personalised tips and packing advice to keep you comfortable.

Managing Common Health Concerns

Travelling in a new country can bring minor health challenges, but being prepared ensures they don’t disrupt your plans.

Dealing with “Delhi Belly”

• If you experience stomach troubles, stay hydrated and stick to light, bland foods like rice or bananas.

• Carry anti-diarrheal medication and probiotics to help your digestive system recover.

Altitude Sickness

• If travelling to high-altitude destinations like Ladakh, acclimate slowly and stay hydrated.

• Consult your doctor about medications like Diamox if you’re prone to altitude sickness.

  
  

Mosquito Protection

• Use mosquito repellent, especially in tropical and rural areas.

• Sleep under a mosquito net if staying in basic accommodations.

Skin and Allergy Care

• Pack antihistamines for dust or pollen allergies.

• Apply soothing aloe vera gel or after-sun lotion for minor sunburns.

Need assistance finding pharmacies or medical help? Our concierge service provides verified recommendations and 24/7 support.

Emergency Preparedness and Travel Insurance

Preparation is key to handling unexpected health concerns while travelling.

Comprehensive Travel Insurance

• Choose a plan that covers medical emergencies, trip cancellations, and theft.

• Ensure your insurance includes coverage for adventurous activities like trekking.

Know Where to Seek Help

• Save India’s emergency number (112) and your embassy’s contact details.

• Note the locations of nearby hospitals and clinics in each city you visit.

Carry a First-Aid Kit

Include essentials like:

• Band-aids and antiseptic wipes.

• Pain relievers like ibuprofen or paracetamol.

• Electrolyte sachets and anti-diarrheal medication.

Local Assistance

• Many cities have English-speaking doctors—your hotel staff or concierge service can help connect you.

With our travel concierge service, you’re never alone. From recommending clinics to arranging transport during emergencies, we’re here to support you.

Conclusion

Staying healthy while travelling in India doesn’t have to be daunting. By following these tips, eating wisely, staying hydrated, and preparing for common health concerns, you can enjoy all the vibrant experiences India has to offer without worry.

And remember, if you ever feel uncertain, our travel concierge service is just a call away. From personalised advice to real-time assistance, we ensure your trip is seamless and stress-free.

Ready to explore India with confidence? Let’s make it happen!