Traveling is one of my favorite things to do. There’s just something exhilarating about stepping into the unknown, exploring new places, and experiencing life outside your usual bubble. But, as exciting as travel is, I’ll admit it’s not always the healthiest lifestyle. Think about it—time zone changes, long airport layovers, eating out almost every meal… It can all hit you hard if you’re not paying attention.
I learned this the hard way a few years back on a work trip. I went from endless meetings in a stale conference room to grabbing whatever snacks I could find at the closest convenience store, only to end up feeling tired, bloated, and completely out of sync. It made me realize that if I wanted to actually enjoy my trips and feel good doing it, I needed a new game plan for staying healthy on the go.
Over time, I’ve put together a list of tips and tricks that work for me, and I promise these aren’t your basic, “drink water and take the stairs” suggestions. We’re going deeper, with strategies that are practical, doable, and (hopefully!) a little surprising.
Setting the Tone Before You Leave
Here’s the thing about staying healthy while traveling: it doesn’t start when you get to your destination. Nope, the prep work begins before you even pack your bags.
1. Pack Smart Snacks
It’s wild how easy it is to hit the vending machine or grab overpriced candy at the airport when hunger strikes. To avoid that, I always pack a snack kit with things like mixed nuts, protein bars, or dried fruit. It’s simple, doesn’t take much room, and saves you from making poor food choices when you’re in a pinch.
2. Plan for Movement
Before every trip, I look into my destination and figure out some fun, active things to do. Whether it’s a hike, a walking tour, or checking out a local gym, planning movement into your schedule helps you prioritize staying active over lazing around (which, trust me, is tempting after a long flight).
3. Hydration Strategy
Here’s something I realized not long ago: by the time you feel thirsty, you’re already dehydrated. This is especially true when flying since airplane cabins have ridiculously low humidity levels. I always bring a reusable water bottle to airports and fill it up once I’m past security. Staying ahead of dehydration is a small habit with a big payoff.
And yes, I do a happy little clap when I pass water fountains, okay?
Being Mindful About Food Choices
Food is one of the best parts of traveling. You’re experiencing new cultures and flavors, so it’s not realistic (or fun) to stick to a strict diet. That said, there are ways to eat mindfully without feeling like you’re missing out.
1. Follow the 80/20 Rule
I like to keep meals 80% healthy and leave 20% open for indulgence. If I’m having a big, cheesy pizza for lunch, I balance it with a veggie-heavy dinner. This way, I enjoy every bite without overdoing it.
2. Watch Portion Sizes
You might notice that portions at restaurants tend to be bigger, especially in tourist-heavy areas. Splitting dishes or opting for appetizers as a main can help keep things in check without leaving you hungry.
3. Be Cautious With the “All You Can Eat” Trap
Buffets and all-inclusive spreads can be a minefield. My rule? Stick to one plate of food, load up with greens and proteins first, and then add what you actually want to enjoy. Skip the guilt, but don’t go overboard.
Studies suggest jet lag impacts digestion, meaning irregular eating schedules while traveling could lead to bloating or discomfort. Adjusting meal times before you travel can help reset your internal clock faster.
Staying Active Without Overthinking It
One of the myths about staying healthy while traveling is that you have to do hardcore workouts every day. Spoiler alert: You don’t. The goal is to keep moving, even if it’s in small, consistent ways.
1. Walk Everywhere You Can
This is literally my secret weapon. Instead of hopping in a cab, I’ll walk if my destination is within a mile. Not only does this burn calories, but walking also lets me see more of the city and stumble across hidden gems I’d never find otherwise.
2. Use What You’ve Got
Most hotel rooms have enough space for a quick workout. I’m talking bodyweight exercises like push-ups, squats, and planks. Fifteen minutes is usually all I need to feel energized without breaking a crazy sweat (because honestly, hotel showers differ in quality).
3. Try Something New
One time on a trip to Peru, I joined a group yoga class outdoors. I’m not even great at yoga, but the experience was unforgettable. Traveling gives you the chance to shake up your fitness routine, so why not try a local dance class, paddleboarding, or whatever catches your eye?
Sleep Is Your Best Friend
I don’t know about you, but when I don’t sleep, I’m not my best self. Traveling can mess with your sleep big time, so it’s super important to prioritize rest whenever you can.
1. Bring Sleep Essentials
This is my holy grail list for better sleep while traveling:
- An eye mask
- Noise-canceling headphones/earplugs
- Melatonin or calming teas
- A travel pillow
2. Set a Sleep Schedule
Adjusting to new time zones is honestly the hardest part of traveling for me. To combat jet lag, I try to jump into my destination’s schedule right away—even if it means forcing myself to stay awake until a reasonable bedtime.
3. Create a Wind-Down Routine
After a day of exploring (or working), it can be hard to power down. I always try to keep my evenings consistent, whether it’s reading a book, drinking chamomile tea, or even jotting down trip highlights in a journal.
Staying Mentally and Emotionally Connected
Healthy travel isn’t just about your physical health. Your mental and emotional well-being matters just as much, and honestly, it’s easy to overlook when you’re running around.
1. Check in With Yourself
This might sound cheesy, but I often pause to ask myself, “How am I feeling?” It’s easy to get caught up in the go-go-go of travel, only to hit a wall later. Taking five minutes to breathe or meditate can do wonders for staying grounded and present.
2. Connect With Others
I’ve met some of the best people while traveling, simply by striking up conversations. Whether it’s chatting with locals or bonding with fellow travelers, these little interactions can give you a sense of belonging—even while away from home.
3. Allow Downtime
Not every moment of your trip has to be “Instagram-worthy.” Sometimes staying healthy means taking a slow morning to sip coffee and enjoy the view from your room. It’s okay to not be in “vacation mode” constantly.
Wrapping It All Up
Staying healthy while traveling doesn’t mean sacrificing fun or going into full-on health-nut mode. It’s about balance, being intentional, and setting yourself up for success. Create a plan, stay hydrated, get moving in simple ways, and most importantly, listen to what your body needs.
Travel is meant to be enjoyed, and if you’re taking care of yourself along the way, you’ll have even more energy to soak up every moment. Life’s too short to spend trips feeling drained or out of sync. Pack those snacks, lace up those shoes, and go enjoy everything the world has to offer.
