Speaking from experience, traveling as a woman, especially solo, can be one of the most liberating experiences. But let's be real—there are unique challenges that come with being a wanderlust woman, especially when it comes to health, hygiene, & sex.
Whether you’re exploring the bustling markets of Marrakech, trekking in rural Nepal, or preparing for a Tinder date in Istanbul, being proactive about your health, hygiene, and sexual wellness can make all the difference to a successful sojourn. In this post, I’ll explore each topic, offering practical tips and packing suggestions to ensure you are as prepared as possible.
Staying Healthy on the Road
If you require or take prescribed medications, don’t assume you can purchase them once you arrive at your destination—speak with your doctor about your travel plans and request extra medication if possible. Some countries require specific vaccine documentation upon entry. Regions in Africa, Southeast Asia, and South America, may require vaccinations for diseases like yellow fever, typhoid, and hepatitis A and B.
Seek medical advice well in advance of your trip to make sure you have prepared properly. If you aren’t medically insured, Telehealth memberships and services provided by Global Rescue can help and provide the medical travel advice you may need.
Wellness Packing List:
A well-stocked basic first-aid kit (bandages, antiseptic, etc.).
Headache & belly meds, plus rehydrate packets (trust me).
Prescription medicines with a copy of your prescription.
TeleHealth Membership or Travel insurance coverage information or policy
Keeping your health in check while traveling is all about prevention. Food and waterborne illnesses are common in many parts of the world. For instance, enjoying street food in India can be a delight, but stick to stalls that are popular and have a high turnover of food.
Travel Tips for Avoiding Illness:
Drink bottled or filtered water. Consider a portable water filtration system. This water purifier bottle from Grayl is my favorite for hiking, camping, and traveling to rural regions. It not only filters particles and impurities but also pathogens and protozoa (pictured).
Bring oral rehydration salts and probiotics to keep your gut happy. Activated Charcoal and Magnesium are staples in my wellness kit.
Wash your hands frequently and use hand sanitizer as needed.
Safeguarding Your Mental Health and Well-Being
As alluring as traveling can be, it can be as mentally taxing as it is exciting. Managing loneliness and culture shock is key to a positive experience. To help manage your emotions and stress throughout your journey (and at home), consider the following self-care techniques:
Keep a journal to process your experiences. I use my emails and blog for sharing travel logistics and use my travel journals for processing the emotional journey. I have used the 5 Minute Journal since the mid-2000s.
Use meditation apps like Calm to stay grounded. I'm particularly drawn to water sounds for focus (ocean) and sleep (rain). Other nights I love relaxing to a well-narrated sleep story.
Connect with fellow travelers through hostels, tours, or online communities.
Seeking Medical Help or Advice
Accessing reliable medical care for sexual health issues can be daunting, especially in less developed regions of the world. Knowing how to find trustworthy healthcare facilities and understanding basic medical phrases in the local language can make a big difference.
Research Ahead of Time: Before you travel, research healthcare facilities in your destination. Websites like the International Association for Medical Assistance to Travelers (IAMAT) provide lists of English-speaking doctors worldwide.
Local Recommendations: Ask locals or fellow travelers for recommendations on trusted clinics and pharmacies.
Travel Insurance: Ensure your travel insurance covers medical emergencies, including those related to sexual health. Keep your insurance information easily accessible. World Nomad’s is a reputable leader in the Travel Insurance sphere.
Telehealth Services: Telehealth services can provide medical advice and prescriptions when local options are limited. This is particularly useful for ongoing contraceptive needs or urgent health concerns. I’m a big fan of Global Rescue’s TotalCare TeleHealth Services (below) which offers medical memberships for short and long-term travel.
Travel Tips for Women: Hygiene & Menstrual Management
Possibly one of the more annoying aspects of being a female traveler is managing your period while on the road, especially in remote areas. Travel can add undue stress on the body causing irregular, off schedule, or unexpected periods. Access to sanitary products may also be limited or expensive in different regions of the world, therefore if you have a preferred brand or method it’s best you pack extra.
Period Packing List: (pack only what works for you)
Menstrual cup —eco-friendly and space-saving, and easiest to manage once you get the hang of them.
OB Tampons—or other applicator-free option. My first time purchasing an applicator-free tampon was in France on my first solo trip to Europe. At the time, this was the only tampon option though it quickly became my go-to as the reduced plastic packaging is better for the environment.
Panty liners—not as thick as a pad but can provide protection against unexpected spotting and keep undies fresher, longer.
Reusable pads—not for everyone but pragmatic depending on how primitive or sustainable you’re looking to travel.
Thinx or similar—period underwear. These can hold the equivalent of 3 full tampons.
Tissue packs—always keep one handy in your purse/backpack. Trust me they come in handy at the most random times and you'll be thankful when your stall is out of toilet paper.
Biodegradable wipes—For the majority of “flushable” wipe brands, I err on the side of never flushing them. Ever. Regardless of what the package says. Primarily because most other country septic and plumbing systems can’t handle them. Some countries even require toilet tissue paper to be thrown in a bin. So keep this in mind. That all said - the linked brand begins to disperse in water after 30 seconds with agitation. Check out their flushability video here.
Pain relief medication.
A sarong. This is a versatile packing essential that can serve as a makeshift skirt or privacy barrier—ideal for camping or peeing on the side of the road.
Travelon laundry soap sheets or Castile all-purpose soap. Hand washing your underwear is one of the easiest things to do in a sink or spigot, allowing you to feel fresher for longer when traveling for any length of time.
Travel Tips for Women: Sexual Health and Safety
For reasons that are personal to you, sex or intimacy while traveling may be the furthest thing from your list of priorities. Conversely, since “life is going to life” no matter where life finds you, dating, intimacy, and sex may very well be a part of your travel itinerary. As women, we need to take charge of our sexual health and safety. Below are just a few safe sex, travel tips for women, to keep in mind.
Safe Sex Practices
When traveling, particularly to less developed or conservative areas, access to contraceptives and sexual health resources can be limited. In some countries, discussing or seeking contraception can be taboo, and availability may be restricted.
Before you travel, research the cultural attitudes toward sex and contraception in your destination. In some countries, even buying condoms can be a delicate matter. Understanding these norms can help you prepare adequately and avoid potentially awkward or unsafe situations.
Do Your Research: Websites like the CDC or travel forums can provide insights into the availability of contraceptives in your destination. The Global Oral Contraceptive Availability Map shows what requirements (if any) are necessary to procure contraction, worldwide.
Ask Local Women: If you're staying in a hostel or have local contacts, consider discreetly asking local women for advice on where to find contraceptives.
Safe Sex Packing List:
Condoms: Always pack more than you think you’ll need. They are the only contraceptive method that also protects against STIs. Opt for latex condoms as they are widely recommended for preventing STIs.
IUD: I wish I’d been on an IUD when I was traveling in my 20s and 30s! It would have saved me the massive headache and inconvenience of trying to source my preferred contraception (NuvaRing) at the time. Speak with your doctor to see if this is a route worth considering. I’ve had mine in for years now and also benefit from no longer having my period (win-win!).
Contraceptive Pills: If you’re on the pill, make sure to bring enough for the entire trip plus a few extra days in case of travel delays. Keep them in their original packaging along with a copy of your prescription.
Emergency Contraception: Also known as the morning-after pill, this can be crucial if your primary method fails. In some countries, it might be difficult to obtain without a prescription, so it’s wise to bring it with you.
Menstrual Cups: Not a contraceptive, but handy to have if you use a diaphragm or cervical cap as part of your contraception method.
Using contraceptives correctly is vital to ensuring their effectiveness. Always check expiration dates and store them properly. Extreme temperatures can damage condoms, making them less effective.
Sex and Safety
Different from safe sex practices, personal safety when meeting new people is paramount, especially when traveling alone as a woman. Understanding cultural attitudes toward women and taking proactive measures can help you navigate dating and social interactions safely.
Research Local Customs: Love it or hate it, every culture has different norms and expectations, especially regarding women's behavior when it comes to dating and sex. If you're traveling to non-western regions of the world, spend some time learning about the cultural norms of your destination.
Dress Appropriately: Respect local dress codes. In conservative areas, covering your shoulders and knees can help you blend in and avoid unwanted attention.
Behavioral Norms: Understand what is considered acceptable behavior. In some cultures, making direct eye contact or being overly friendly can be misinterpreted.
It goes without saying but your intuition is a powerful tool and something you will hone quickly if you decide to date or explore sexual relations when traveling. If something feels off, it probably is.
Meet in Public Places: When meeting someone new, choose a public place. Avoid secluded areas and always have an exit strategy.
Stay Sober and Alert: Keep your wits about you. If you’re drinking, do so in moderation, and never leave your drink unattended. It may sound like overkill but you can also use a coaster or your hand to cover your drink at a crowded club.
Share Your Plans: Use WhatsApp to text someone where you’re going and who you’re meeting. Use apps like Google Maps to share your location in real-time with a trusted friend or family member. If you’re backpacking, share your plans with the hostel desk manager - you’d be surprised how much they care about your safe return. Similarly, have a chat with the hotel reception so they know to expect your return.
Emergency Contacts: Have local emergency numbers saved in your phone, and know where the nearest embassy or consulate is located. Your hotel/hostel will be a great resource for local emergency contacts.
Finally, carrying self-defense tools can provide an added layer of security. Knowing how to use them effectively is equally important. A small, portable alarm (or whistle) can draw attention if you’re in a threatening situation. I like She’s Birdie (below).
At the end of the day, we, as women, must take control of our own health and sexual well-being—which is sexy.. By staying informed, being prepared, and exuding confidence (even if it’s the “fake it till you make it” kind), you can tackle any wellness challenge that comes your way.
Build a supportive travel network (like this one), keep your loved ones in the loop, and most importantly, embrace the adventure with open arms and a ready spirit—and maybe pack a pair of killer (folding) heels!
Happy Travels!
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