By Michael Webster

For solo travellers, health isn’t just about avoiding illness – it’s about staying grounded, balanced, and able to embrace our journey. When we travel solo, there’s no one nudging us to drink more water or to take a break when we’ve been walking for hours. There’s no one to remind us that we haven’t eaten properly all day. That freedom – the ability to do exactly what we want, when we want – is the great gift of solo travel, but it comes with a very necessary, but often overlooked, condition – to take care of ourselves in ways that may feel unfamiliar or surprisingly easy to overlook.

Hydration and nutrition can often be the first things to slip when we’re on the move. One day we’re chasing waterfalls, the next we’re chasing tour buses, and in between, coffee masquerades as fuel and snacks become meals. Staying hydrated should be as routine as brushing our teeth, and food isn’t just for pleasure or to be enjoyed as a novel new experience, it’s our engine. A piece of fruit in the morning, something colourful and nourishing in the evening, and a stash of healthy, familiar snacks tucked into our daypack can work wonders.

In hot climates, heatstroke is a real risk, and one that sneaks up on you fast. The combination of high temperatures, physical exertion, and inadequate hydration can lead to nausea, dizziness, confusion, or even collapse. If you’re not yet acclimatised, if you’re pushing yourself to tick off just one more activity, or if you’re simply not taking in enough water or salt, you could quickly find yourself in trouble. Recognising the early signs of heatstroke – headache, flushed skin, and muscle cramps – is crucial. Taking regular breaks in the shade, wearing a hat, and drinking water even when you don’t feel thirsty can be the difference between a great travel day and a dangerous one.

Years ago, on my very first solo traveller adventure, I found myself walking the base walk of Uluru in the middle of the day, utterly unprepared. No hat. No sunscreen. No water. I am a self-described ‘heat-seeker’ or a ‘sun-chaser’, but nothing had prepared me for the searing heat of Australia’s Central Desert! My enthusiasm, combined with naivety and inexperience, had delivered me to place of real danger, and what began as moments of unsurpassed awe at the magnificence of Uluru, quickly shifted to one of complete disorientation. The blazing heat blurred my thinking, and I lost track of where I was. Thankfully, local rangers found me and helped me recover, but it was a stark, unforgettable lesson – Mother Nature doesn't negotiate. Now, I never underestimate the power of the sun, nor overestimate my own resilience.

Walking is still my favourite mode of transport, and one of the most effective ways of supporting my physical and mental health while travelling and exploring. It gets your blood flowing, muscles moving, and lungs expanding. Beyond the physical benefits, walking offers a unique chance to slow down and truly soak in your surroundings. It invites you to slow down and truly soak in your surroundings, easing stress and opening the door to unexpected bursts of joy – like stumbling upon a tucked-away café or slipping into the kind of local hideaways only insiders know about, where the true rhythm of a new city or place reveals itself.

Sleep, though, is everything, and it’s easy to sacrifice rest when we’re caught in the magic of somewhere new, or in the chaos of transit – but rest isn’t negotiable. Use whatever tricks you need – an eye mask, earplugs, a podcast that slows your thoughts – to give your body what it craves. A well-rested traveller is sharper, safer, and infinitely more adaptable.

Solo travel has a way of turning up the volume on our inner lives, and without our ‘at home’ habits or companions to distract or validate us, our thoughts echo louder. We might feel unexpectedly lonely, uncertain, or even lost, but that doesn’t mean we’re doing it wrong, it means we’re ‘in it’ – and it’s precisely the feeling we’ve come for! Being in the moment means fully tuning into our surroundings – sights, sounds, smells, and sensations – without distraction or judgement. It’s about letting go of worries about what’s next or what’s behind and immersing yourself completely in the present experience. For solo travellers, this mindfulness not only deepens connection with the place but also sharpens awareness, making each step safer and every encounter more meaningful.

One of the most important lessons I’ve learned throughout my solo traveller journeys is to know my limits. Knowing our limits isn’t about holding ourselves back – it’s about understanding our bodies and minds well enough to make choices that keep us healthy and safe. It means pacing yourself so you can fully enjoy each experience, rather than pushing too hard and risking fatigue or injury. Respecting my physical, mental and emotional boundaries has always opened the door to richer, more sustainable adventures, not fewer. It means we get to choose to rest when we need to, and retreat when it feels right.

Our wellbeing is the foundation of every memory we’ll make. When we look after ourselves, the world opens to us in ways that feel more generous, more colourful, and more alive. Travel well, not just far, because we are not just out there seeing the world, we are learning how to truly discover and experience ourselves in it.