Staying Healthy as an International Volunteer

It's important to stay healthy on your trip. Here are some basic tips:

1) Get the Facts. Check the Center for Disease Control for country specific information on immunizations and health warnings: http://www.cdc.gov/

2) Plan a Check up. It's a good idea to schedule a medical, dental and eye check up before your trip. It's better to do so approximately four or five weeks in advance of your departure–that way, for example, if you have any problems (like a cavity) you have time for a second appointment.

3) Keep hydrated. The Middle East in the summer is hot. Drink plenty of water (it's better to stick to bottled water when possible). Make sure you're also prepared for the sun: a wide brimmed hat, sunglasses and sunscreen are all important tools if you plan to spend time outdoors.

4) Emotional well being. You are adjusting to a new culture, volunteering, studying, and wrapping your head around a complicated political situation all at the same time. It's important, especially once you've returned home, to give yourself time and space to process your time spent abroad. That may mean time to reflect (journaling, speaking), time to unwind (vacation, time with friends) or time to vent. Bear in mind that returning home may be the biggest cultural shock of all–after spending time overseas you'll notice things about your own community and culture that may have never been apparent before.

5) Minimize Jet Lag. Most of you will be experiencing long international flights in order to join us in the Middle East. Here are some tips to help reduce jet lag and make your flight a more pleasant experience.

Drink plenty of fluids. Dehydration worsens the effects of jetlag and, unfortunately, the dry recycled air in airplanes can encourage dehydration. The best strategy is to drink lots of water on the day before your flight. Carry around a bottle of water with you for the whole day. Then, during the flight, ask for a glass of water in addition to whatever juice you are offered every time beverages are served. Avoid soda, coffee and alcoholic beverages which can cause or increase dehydration.

Set your clock to your destination. As soon as you arrive at the airport, set your watch or clock to the time at your destination. Try to set your eating and sleeping schedule to the new time zone (if at all possible).

Try some in-flight stretches. To avoid soreness, try doing some stretches throughout the flight or briefly walk back and forth down the aisle.

Get some sleep! Many people have trouble sleeping comfortably on airplanes, but on longer flights, you’ll need to at least get some rest. Consider bringing along ear plugs, an eyemask or an inflatable pillow to help you sleep. If you can’t sleep, shut your eyes and rest.