Eat, drink & stay fit

Enjoy instead of regret - healthy & delicious travel worldwide

Tacos in Mexico, street food in Bangkok or breakfast at the market in France - for me, good food is part of every trip. But staying healthy, safe and fit on the road is not always easy. Here you'll find my tried and tested tips on how to get through your trip without a grumbling stomach, while still recharging your batteries and not missing out on the best local snacks.

Street food without a stomach ache - here's how it works

• 🧼 Look clean: Clean stand = good sign → Watch the chefs' hands, dishes, waiting time of the locals

• 🔥 Always hot: Freshly prepared > pre-cooked → Best of all: you can see how it ends up in the pan

• 🚫 No raw stuff: No salads, no ice cream in drinks (especially in Asia & Africa) → Prefer fruit with peel or cooked

📌 My trick: Where there are lots of locals, the cuisine is usually top notch - taste and hygiene often go hand in hand.

Water, drinks & local specialties

• 🚱 Tap water? Always check!

  → In many countries, only drink with a filter bottle or bottled water

• 💧 My must-haves:

  • Grayl water filter or LifeStraw Go

  • Electrolytes (e.g. effervescent tablets)

  • Reusable bottle = less plastic & cheaper

📌 Tip: Tea and coffee are often safe - they are prepared with hot water. Be careful with iced coffee or lassis.

Healthy eating without a kitchen

• 🥜 Snacks with nutritional value: nuts, dates, dried fruit, energy bars

• 🧀 Local instead of supermarket chains: markets, fresh food counters & bakeries

• 🧃 Smoothies & fruit juices - but mixed by yourself or from clean sources

• 🥗 Try 1 “greens” meal per day (soups, vegetable dishes, curries)

📌 Tip: Breakfast is often the best opportunity to start fresh and rich in fiber - whether it's banana pancakes in Asia or porridge in New Zealand.

Stay healthy - exercise & routine on the go

• 🚶‍♂️ Move consciously every day

  → 10,000+ steps on city trips, stretching in your hostel room, swimming or cycling

• 🧘‍♂️ Mini fitness kit in your backpack: resistance band, running shoes, save YouTube workout offline

• 😴 Take sleep seriously: Sleep mask, earplugs & set bedtime - your energy levels will thank you

📌 My travel mantra: not to many plans. Traveling is not a race - your body travels with you.

First aid kit & first aid - without panic

• 💊 Basics:

  • Diarrhoea medication (loperamide, electrolytes)

  • Mosquito repellent & afterbite

  • Painkillers (e.g. ibuprofen)

  • Plasters & disinfectant

• 💉 Preparation: Depending on the region, vaccination advice (e.g. hepatitis, typhoid, rabies)

• 📱 Emergency app: first-aid kit as a list in the Notes app + addresses of local hospitals

📌 Tip: In the cover of my vaccination certificate I also have my international health insurance + emergency number - safe & quick to hand.