How to Stay Healthy in Bali - Tips for Avoiding Illness and Staying Fit
Bali, the "Island of the Gods," is an incredible destination known for its lush landscapes, vibrant culture, and pristine beaches. It’s no wonder that millions of travelers flock to this tropical paradise each year. However, while Bali offers plenty of natural beauty and unforgettable experiences, it also comes with certain health challenges. Whether you’re exploring Bali’s volcanic mountains, snorkeling in its crystal-clear waters, or immersing yourself in the island's rich spiritual life, staying healthy and fit is crucial to making the most of your trip.
In this guide, we’ll explore practical tips for staying healthy in Bali. From avoiding common illnesses to maintaining your fitness while indulging in local delights, these tips will ensure you have a safe, enjoyable, and healthy Bali adventure.
Staying Hydrated and Avoiding Bali Belly
One of the most common health issues travelers face when visiting Bali is Bali Belly, a general term for traveler's diarrhea or stomach upset caused by food or water contamination. To avoid this unpleasant experience, it’s important to take a few simple precautions.
Drink Bottled Water
In Bali, it’s crucial to avoid tap water. Instead, always drink bottled water, which is readily available throughout the island. Be sure to check the seal on the bottle to ensure it hasn't been tampered with. Many local restaurants and cafes offer refillable water bottles as well, which is a more eco-friendly option.
If you’re staying in remote areas or off-the-beaten-path accommodations, it’s a good idea to ask the hotel or villa about the water quality. Some places may have filtration systems in place that make their tap water safe to drink.
Be Cautious with Street Food
While Bali’s street food scene is vibrant and delicious, it can also be a source of illness for tourists who aren’t used to the local ingredients and preparation methods. To stay healthy, opt for freshly cooked food and avoid any raw items that might have been exposed to bacteria. If you want to sample street food, ask locals about their favorite vendors and look for stalls with a high turnover of customers, which indicates fresher food.
Additionally, be mindful of how food is stored. Fresh produce should be thoroughly washed, and meats should be cooked all the way through to prevent any potential contamination.
Avoid Uncooked Fruits and Vegetables
While fresh fruit is abundant in Bali, it’s best to avoid uncooked fruits and vegetables unless you can peel them yourself. The washing and handling of fruits and veggies in public places may not always meet hygiene standards, leading to potential stomach issues.
When in doubt, opt for fruits that can be peeled, such as bananas, mangos, and coconuts. These are safe options that provide essential hydration and nutrients.
Balancing Your Diet: Healthy Eating in Bali
While Bali is known for its rich and flavorful cuisine, it’s essential to keep a balanced diet while indulging in local dishes. Balinese food often incorporates rice, vegetables, meats, and spices, making it both nutritious and delicious. However, like any destination, it’s important to make mindful food choices for your overall health.
Try Traditional Balinese Dishes in Moderation
Balinese food is known for its use of aromatic spices, coconut, and fresh ingredients. Some popular dishes include Nasi Goreng (fried rice), Babi Guling (roast pork), and Ayam Betutu (slow-cooked chicken). These dishes are packed with flavors but can be rich and heavy, so it’s important to enjoy them in moderation.
For a healthy twist, try dishes that are more vegetable-focused, such as Gado-Gado (vegetable salad with peanut sauce) or Urap (vegetables with grated coconut). Many restaurants in Bali offer organic and vegan options as well, so if you’re looking for a lighter and plant-based alternative, you’ll find plenty of choices.
Choose Fresh Seafood
Bali’s coastal regions are home to an abundance of fresh seafood, which is not only delicious but also packed with essential nutrients like omega-3 fatty acids. Opting for grilled fish, shrimp, or mackerel can provide a lighter, healthier meal compared to fried or heavily spiced options.
Many beachside restaurants in places like Jimbaran Bay offer seafood BBQ dinners, where you can select your fresh fish and have it cooked to order. This is not only a delicious meal but also a great way to enjoy the sea breeze while maintaining a healthy diet.
Staying Fit in Bali – Fun and Active Ways to Stay in Shape
Staying fit while traveling can be a challenge, especially when you’re indulging in delicious food and exploring all that Bali has to offer. However, Bali provides plenty of opportunities to stay active while having fun. Whether you’re into yoga, hiking, or water sports, there are endless ways to keep your body moving and stay healthy.
Yoga and Wellness Retreats
Bali is a global yoga hub, and there’s no shortage of yoga retreats and wellness centers offering classes for all levels. Ubud is particularly known for its yoga scene, with numerous studios offering daily classes in various styles such as Vinyasa, Hatha, and Yin Yoga.
Joining a yoga retreat in Bali is a fantastic way to stay fit while also focusing on mental well-being. Many retreats also offer meditation, breathwork, and wellness therapies like Ayurvedic massages and detox programs. These retreats provide a holistic approach to fitness, focusing not just on the body but also on relaxation and mindfulness.
Hiking and Trekking Bali’s Scenic Routes
Bali offers some incredible hiking trails that will get your heart pumping while providing stunning views of the island’s natural beauty. Mount Batur, one of Bali’s most famous active volcanoes, offers a sunrise trek that rewards hikers with a spectacular view of the surrounding landscape.
In addition to Mount Batur, Bali is home to many lesser-known hiking trails through rice paddies, forests, and coastal cliffs. These hikes provide not only physical exercise but also an opportunity to immerse yourself in the island’s serene landscapes and explore areas off the beaten path.
Water Sports and Adventure Activities
Given Bali’s location surrounded by the ocean, water sports are a natural part of the adventure. Surfing is one of Bali’s most popular activities, with surf schools in Kuta, Canggu, and Uluwatu offering lessons for all levels. Even if you’re a beginner, Bali has plenty of gentle waves perfect for catching your first wave.
Other water activities, such as snorkeling, scuba diving, kayaking, and stand-up paddleboarding, are excellent ways to stay fit while exploring Bali’s marine life. These activities engage your core muscles, improve flexibility, and enhance overall strength, all while having fun in the water.
Walking and Biking Around Bali
If you prefer more leisurely activities, Bali offers several beautiful locations to walk or bike through its lush landscapes. The Tegallalang Rice Terraces are perfect for a scenic walk, offering an easy yet stunning route with views of cascading rice fields and traditional Balinese farming practices.
For those looking for a more active experience, renting a bike is a great way to explore Bali at your own pace. Canggu and Ubud offer bike rentals and organized bike tours that take you through rural villages, along rice paddies, and to secret beaches, making it an active yet relaxing way to explore the island.
Maintaining Your Health – Preventing Common Illnesses in Bali
In addition to staying fit and active, it’s important to take care of your health while traveling in Bali. While the island offers a beautiful environment and welcoming atmosphere, certain illnesses can affect travelers if they are not prepared.
Stay Hydrated in Bali’s Tropical Climate
Bali’s tropical climate can be very hot and humid, especially during the dry season. Make sure to drink plenty of water throughout the day, especially if you’re engaging in physical activities like hiking or swimming. Dehydration can lead to fatigue, headaches, and dizziness, so always keep a refillable water bottle with you.
If you're out and about during the day, try to avoid drinking tap water and opt for bottled or filtered water to avoid any potential stomach issues.
Protect Your Skin
Bali’s sun can be intense, so it’s important to protect your skin. Apply reef-safe sunscreen regularly, wear hats, and light clothing to shield yourself from the sun’s harmful rays. If you're going to be spending long hours outdoors, consider reapplying sunscreen every couple of hours.
Be Mindful of Food Safety
While Bali has an abundance of delicious food, some tourists may experience food-related illnesses from unfamiliar ingredients or poorly prepared meals. Stick to restaurants with high hygiene standards, and be cautious when eating street food. If you’re uncertain, ask locals for recommendations and choose food that is freshly cooked.
A Healthy and Enjoyable Bali Experience
Staying healthy in Bali doesn’t have to be complicated. By being mindful of your diet, staying active, and taking steps to prevent illness, you can fully enjoy all the incredible experiences Bali has to offer. Whether you’re soaking in the island’s natural beauty, engaging in a wellness retreat, or simply savoring the local cuisine, there’s no shortage of ways to prioritize your health during your Bali trip.
By following these healthy travel tips, you can stay fit, have fun, and make the most of your time in Bali, ensuring a memorable and fulfilling experience.
