Healthy long-distance travel: eight practical tips

The coach is one of the most economical and safe ways to travel long distances, but sitting for six to twelve hours tires the body. Proper preparation and a few habits help you step off rested. We share eight practical tips compiled from health professionals' advice. This article contains general information; if you have a health condition consult your doctor before travelling.

1. Dress comfortably in layers

Temperature inside the vehicle can vary. Cotton, stretchy clothes and an easy-to-remove cardigan are ideal. Tight trousers and socks may restrict circulation; compression socks, however, are useful for people at risk.

2. Move every 90–120 minutes

Staying still for long periods raises the risk of clots in the legs. At breaks get off the vehicle and walk for five minutes; in your seat rotate your ankles and do heel-and-toe raises.

3. Drink water and avoid heavy meals

Drink about 200 ml of water an hour. At break points choose light options instead of greasy meals; stomach problems are reduced this way. Alcohol and too much caffeine speed up fluid loss.

4. Choose the right seat

If you are prone to motion sickness, seats in the middle of the vehicle, away from the window, sway less. The aisle side suits tall people and the window side suits sleepers. In the 2+1 layout the single seats provide a calm space.

5. Neck and back support

A neck pillow and a folded towel can be used as lumbar support. Rather than reclining fully, keep the seat between 110 and 125°, respecting your own pitch and the passenger behind you.

6. Managing noise and light

On night journeys ear plugs and an eye mask make sleep easier. On our premium vehicles every passenger is given an eye mask and a blanket.

7. Keep medicines in your hand bag

Medicines you take regularly should be with you, not in the luggage hold. If motion sickness medication is needed it should be taken 30–60 minutes before the journey.

8. Charge your phone and follow the route

Use the USB and wireless charging points. Live vehicle tracking in our app shows arrival time and the next break; you can also send the tracking link to the person meeting you.

After the journey

A ten-minute walk after getting off restarts circulation. After a night journey choose a light breakfast and water instead of a heavy meal straight away. If you notice swelling, pain or warmth in your legs, especially in one leg, see a healthcare provider.