Life as a digital nomad in Southeast Asia offers endless adventure—exotic food, bustling cities, serene beaches, and coworking spaces buzzing with creativity. But amidst the excitement, maintaining your health can be tricky. Here’s a guide to staying in top form while living your dream life in this vibrant region.

1. Master the Art of Hydration

The tropical heat in Southeast Asia can be unforgiving. Sweating buckets is part of the daily routine, so staying hydrated is crucial. Always carry a reusable water bottle and drink plenty of water throughout the day. Filtered or bottled water is the safest choice, as tap water in some countries may not be potable.

Pro tip: Add electrolyte tablets to your water to replenish lost minerals, especially after long days of exploring or coworking.

2. Be Mindful of Street Food

The street food scene in Southeast Asia is legendary, but it’s important to tread carefully. While most vendors follow good hygiene practices, some don’t. Stick to stalls with high foot traffic (a sign of fresh food), and watch for vendors who prepare your meal on the spot.

If you’re unsure, start slow—opt for cooked dishes over raw options, like soups or stir-fries, and gradually expand your culinary comfort zone.

3. Prioritize Sleep

Jet lag, late-night work sessions, and constant travel can wreak havoc on your sleep. Invest in tools to create the perfect sleep environment: blackout curtains, a white noise app, and a good travel pillow.

Establish a routine, even if your days vary. Aim for consistent sleep hours and avoid late-night screen time to allow your mind to wind down.

4. Stay Active

It’s easy to neglect exercise when there’s always something new to see or do. However, staying active doesn’t mean hitting the gym daily—it can be fun and adventurous in Southeast Asia.

• Take yoga classes in Bali.

• Hike in Thailand’s northern jungles.

• Swim at the beaches in the Philippines.

• Join a Muay Thai class for a unique fitness experience.

If you prefer something simpler, take walks around local markets or find online workouts you can do in your accommodation.

5. Guard Your Gut

Traveler’s diarrhea is a rite of passage for many nomads in Southeast Asia, but there are ways to minimize the risk. Wash your hands frequently or use hand sanitizer, avoid ice unless you’re sure it’s made with clean water, and ease into the local cuisine if it’s your first visit.

Stock up on probiotics and activated charcoal for emergencies. Both can help maintain gut health and address minor stomach issues.

6. Take Breaks From Screens

Spending hours on your laptop or phone is inevitable when working remotely. However, excessive screen time can strain your eyes and posture.

Practice the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds. Use ergonomic tools like a laptop stand and external keyboard, and take regular breaks to stretch.

7. Protect Against Mosquitoes

Mosquitoes in Southeast Asia can carry diseases like dengue fever and malaria. To stay safe:

• Use mosquito repellent with DEET.

• Sleep under a mosquito net in rural areas.

• Wear long sleeves and pants during dawn and dusk, when mosquitoes are most active.

8. Get Travel Insurance

Health emergencies can happen, no matter how cautious you are. Comprehensive travel insurance is a must for digital nomads. Choose a plan that covers accidents, illnesses, and emergency evacuations. Many plans cater specifically to long-term travelers and remote workers.

9. Keep Your Mind Healthy

Being on the move can take a toll on your mental health. Homesickness, loneliness, and the pressure to always “live your best life” can weigh heavily.

• Stay connected with loved ones through regular video calls.

• Join local or online communities of digital nomads for support and camaraderie.

• Practice mindfulness or meditation to manage stress.

10. Stay On Top of Vaccinations and Checkups

Before arriving in Southeast Asia, make sure you’re up to date on routine vaccines and consider additional ones like typhoid, hepatitis A and B, or Japanese encephalitis, depending on your destinations.

While traveling, don’t ignore minor health issues—visit a local clinic for checkups or medicine when needed. Healthcare in Southeast Asia is often affordable and of good quality, particularly in major cities like Bangkok, Kuala Lumpur, and Singapore.