Rule No. 2? Do your best to not break rule No. 1... One of the worst things that can happen during competition season is getting sick and missing a practice or a performance. It's hard on your training, and it's hard on your team. Unfortunately traveling and sickness can go hand in hand.

We put together a checklist that will help you keep your health in the clear this travel season.

Handwashing/Hand sanitizer
Prevent catching and spreading germs, especially in public places like subways, buses, or planes. Wash your hands frequently and carry a small bottle of hand sanitizer in your gym bag at all times.

Immune boosting drinks
Increase your daily nutrients with orange juice or teas, such as turmeric and ginger tea or decaffeinated green tea.

Increase fruits and veggies
Phytonutrients reduce stress and inflammation, which greatly impact the immune system. 

Decrease sugar intake
Sugar messes with your blood sugar levels and your white blood cells' ability to fight off infection.

Decrease stress
Increased stress hormones make you more susceptible to inflammation and decreases the response of the immune cells to fight off illness.

Increase sleep
Seven to eight hours of sleep help decrease stress hormones and repair the body.

Go outside
Fresh air and sunshine not only decrease stress and improve your mood, but it also increases Vitamin D and clears the lungs of contaminated air.

Multivitamin
If your diet is lacking, this can give you your recommended daily intake of vitamin C, B-vitamins, zinc, and vitamin D. All of these vitamins and minerals help your immune system stay strong.

Fresh water
Staying hydrated with fresh water flushes the system of toxins and keeps the body oxygenated and clean. 

Get moving
Exercise not only decreases stress but also flushes the lungs with clean air and increases body temperature, which can prevent bacteria growth. When you're on break or on the road, be sure to schedule in some time to keep your training caught up.

By Anda Udris