8 Tips For Staying Healthy While Traveling

Do you frequently travel, but you struggle to keep up with your health goals while you’re away? Traveling can be a very exciting experience, but staying healthy while traveling is not always easy.

Whether you’re exploring new territories for work or just for fun, staying healthy while traveling is essential. You’ll then have an amazing experience and will come back feeling refreshed and energized.

In this article, we’ll uncover 8 nutritionist-approved tips on how to stay healthy while traveling so you enjoy every waking minute of your journey, no matter where you are!

8 Tips For Staying Healthy While Traveling

1. Plan ahead

No matter where you’re going, doing a little research can help you plan ahead. Whenever my clients are getting ready for a trip, I help them research nearby restaurants and grocery stores, as well as exercise options and walking paths. 

This doesn’t have to take a lot of time – simply spend 20-30 minutes seeing what is around so you know what to expect. When you are well-informed of your upcoming surroundings, you’re much more likely to make decisions with health in mind. 

And it’s also fun to see what’s around the corner!

For example, see if there are walking or running paths nearby to stay active, or if there is a gym at your hotel. You can also plan out any restaurants you’ll be going to, and scope out their menu so you can plan healthy options ahead of time. 

If you have a kitchen where you’re staying, knowing your local grocery options will make it much easier to get nutritious, whole foods that you can keep in stock once you arrive.

2. Stay hydrated

With the business of travel and a change in environment, it’s easy for routines to get thrown off. One big habit I often see that gets forgotten is drinking water. 

And this makes sense – if you’re usually drinking water at your desk or keeping a thermos in your car, those are the triggers that normally remind you to drink it.

The solution? Bring your favorite water bottle or thermos along with you as your travel buddy! Keep it close by in your purse, hotel room, or in a place in your Air B&B where you’ll always see it prominently. 

Additionally, eat plenty of fruits and veggies which are high in water content, and order water to drink at restaurants.

Staying hydrated also helps reduce constipation, which is more common during traveling from being out of routine.

3. Pack nutritious snacks

Loading up on healthy and portable foods will sustain your energy and keep your health in check. Keep nutritious snacks on hand to and from your destination, as well as during your trip. 

These snacks can be a combination of non-perishable snacks for on-the-go and perishable ones to stash in your hotel fridge.

Here are a few healthy snack ideas for traveling:

• Nuts, seeds, or trail mix – Costco makes a good 100-calorie pack, or Kind has a snack pack that seems very similar to a trail mix as well.
• Dried fruit
• Protein bars –  I love Kind or RX bars. 
• Roasted chickpeas – I love Biena chickpea snacks
• Sunflower, pumpkin, or sesame seeds
• Popcorn
• Jerky – I love the CHOMPS brand
• Premade protein shakes – I love Orgain or Owyn shakes
• Fruit – apples, bananas, and oranges are the most portable
• Veggies – Celery, broccoli, carrots, and cucumber are great to pack in a cooler
• Greek yogurt
• Granola – I like Bear Naked or Kind Granola (lower in added sugar)

With just a teeny bit of planning here, your healthy snacks will keep you in control of your eating habits and keep cravings at bay. They’ll also deter you from getting fast food or processed snacks spontaneously when hunger strikes.

One of my clients tried the Kind bars on her last trip, and it really helped keep her cravings at bay! 

4. Eat a good breakfast

Yes, breakfast is still one of the most important meals of the day! Even if you’re not normally a big breakfast eater, getting in a solid, nourishing breakfast while traveling sets your day on a positive note. 

There are more unhealthy food temptations when you’re traveling, and skipping breakfast or having a sugary one like a muffin sets you up to lose your willpower mid-day. This can make it harder to maintain healthy eating habits as the day goes on, and can throw off your appetite for the rest of the day.

A balanced breakfast should contain a combo of protein, healthy fats, and complex carbs for long-lasting energy. A few examples are:

• Steel-cut oats with berries and a handful of nuts
• Eggs with avocado and whole-wheat toast
• A high-protein smoothie with frozen fruit, greens, almond milk, and protein powder

5. Keep moving

It’s easy to fall out of your exercise routine when you’re away, but it doesn’t have to be so hard. You can incorporate some sort of physical activity into your daily routine, even when traveling. Regular exercise boosts your immune system, helps you stay in a consistent routine, and keeps you feeling your most confident self.

Utilize the hotel gym, explore a walking, jogging, or hiking trail, rent a bike, or do a workout video in the comfort of your hotel or rental property. You don’t need any equipment, just your sneakers and your body weight are all you need!

6. Get your beauty rest

Proper sleep is also critical for your immune system health, which can be especially vulnerable when traveling. Try to bring anything with you that you normally use as part of your bedtime routine – such as earplugs, a sleep mask, or a white noise machine. 

I personally bring all of these things with me when traveling (even though my husband makes fun of me) but they truly help me feel like I’m at home.

Aim for 7-9 hours of sleep a night, and engage in a relaxing routine like reading or meditation shortly before bed. This will help you fall asleep faster and sleep more peacefully, so you’re ready for adventure the next day.

7. Wash your hands

If all else fails, washing your hands regularly is probably the single best thing you can do to stay healthy while traveling. It helps reduce the spread of germs and lessen your chances of getting sick (and there are a lot of germs when traveling!).

Most of us wash our hands regularly but often do it too quickly. Take your time and make sure to wash with warm soap and water for at least 20 seconds (as long as it takes you to sing the happy birthday song three times). 

Scrubs all parts of your hands, then rinse and dry. If you have dry skin, keep a small lotion with you to protect your skin and keep it hydrated.

8. Support your immunity

Your immune system is particularly susceptible to infection when traveling. One reason for this is that you’re out of your usual element and are exposed to new germs. But it’s also because many of us tend to let our guard down when we’re traveling. 

You may be living la vida loca (as you should), but you want to support your immune system to protect it from all the new bugs around you.

Aside from the healthy habits mentioned above, taking extra immune-supporting vitamins like Vitamin C and Vitamin D can keep your immune system strong when confronted with unfamiliar germs. 

Elderberry is also a beneficial herb that has been seen to support the immune system, and may even shorten the duration of the common cold and flu. 

In addition, if you normally take any other vitamins or supplements, bring these with you and continue to take these while you’re away. Supplements provide the most benefit when you take them daily and consistently.

Staying Healthy While Traveling Is Possible

It is entirely possible to stay healthy while traveling, and fully experience the magic of the experience. By following these 8 tips for staying healthy while traveling and prioritizing your health, you’ll be better equipped to enjoy your travels, feel your best, and create memories that last a lifetime.