How to Stay Healthy While Traveling

Traveling for business or pleasure can easily derail your health and fitness regime. It’s easy to fall into the trap of high calorie meals and little exercise because “I’m on vacation.” But despite the many challenges, travelers CAN stay healthy with proper planning. Being conscious and aware of the decisions you make throughout the day will greatly improve your ability to be a healthy traveler.

Stay Hydrated

Staying hydrated is incredibly important for healthy travel, especially when flying. In the excitement of exploring a new city, it’s easy to forget to drink as much water as you’re used to. Carry a reusable water bottle with you at all times. Take some water purification tablets with you if you’re worried about the local water quality.

As a rule of thumb, most experts recommend consuming 8 ounces of water per hour on a flight and 1 ounce for every half pound of body weight during the day.

Get Enough Sleep

You can’t underestimate how important it is to get enough sleep while travelling. Your body needs rest when you’re physically traveling, crossing time zones, carrying luggage to and from destinations, walking all day, and so forth. If you are adjusting to a new time zone, try to stay awake on the first day until your usual bedtime in your new place, and then go for a full night’s sleep to quickly adjust.  Adequate sleep helps your immune system stay strong and promotes recovery, so prioritize accordingly!

Sleeping away from home can be challenging for some, but there are some measures to take to create the best sleeping environment possible.

• Ask for a quiet hotel room away from elevators, ice machines, and street noise.
• Wear earplugs and an eye mask to prevent distraction.
• If traveling across time zones, make sure to silence mobile phone alerts. People at home may not know how early or late it is wherever you are.

Walk Everywhere

Exploring your destination on foot is an amazing way to sneak in your daily exercise while traveling.  Grab a map, get lost, get found, and take in the sights, smells, and sounds of where you are. This is a great way to find hidden gems that aren’t in the travel guides.  

Additionally, it can be beneficial for your trip and health to skip that cab-ride for an excursion through the city. Skip the elevator or escalator and walk the stairs instead!  

Pack Healthy Snacks

Traveling with healthy snacks ensures you will have something healthy to eat when hunger strikes. Healthy snacks will also help you resist temptation at the airport and when you reach your destination. If you are short on space, pack a few healthy snacks for the first day or two of your trip and stop somewhere near your hotel when you arrive and stock up on more healthy snacks. A few ideas include nuts, fresh fruit, protein bars, trail mix, and jerky.

Keep Clean and Avoid Germs

Wash your hands often, keep your nails clean, and avoid touching your eyes, nose, and mouth. Hand sanitizers, such as Purell, can be helpful. However, since they target bacteria, not viruses, they should be used in additional to, rather than a replacement for, hand washing with soap and warm water.

If you are traveling by plane, train, or bus, it is important to sanitize your seating area. This is especially true if you are traveling with children. An adult might refrain from touching all the surfaces in an area, but the same cannot be said for children. Sanitize your seat, armrests, table back, headrest, and airflow nozzles and buttons. It is uncertain how often these areas are cleaned.

Pace Yourself

Don’t overwhelm yourself and spend your entire trip stressed. If you plan to do a lot in a big city, consider staying longer to slow down your pace and spread your itinerary. Don’t try and see every little thing and do every single activity. Be active and roam the streets, but don’t overdo it. Take plenty of breaks in between and make sure to give your mind some “me” time. Leave some room each day for spontaneous adventures to spring up.

Just a little common sense and a tiny bit of preparation can help you stay healthy during travel. What are your healthy travel tips? We would love to know how you stay healthy during travel. Please share in the comments!