14 Tips for Staying Healthy While Traveling

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14 Tips for Staying Healthy While Traveling

Staying healthy is a great goal during travel. Let’s face it, you do so much work to prepare for your vacation- research, booking hotels, flights and excursions, thinking through your wardrobe, packing and more!  And, you spend time getting your body and spirit vacation-worthy. So, you don’t want to blow it all the first few days of the trip.

This list is not aimed at promoting any particular diet or exercise regime. Rather, the point is to give reasonable suggestions for having a fabulous vacation while maintaining your personal health goals.

Being healthy helps with jet lag and gets you on track in your new temporary home. These healthy travel tips help fight constipation which is a real issue for many folks. Eating well also allows you to have extra energy so that you can squeeze in all of those fantastic adventures you have planned for the vacation of your dreams.

Included below are a ton of tips broken into 14 categories.  There are links to more in-depth posts on specific topics if you want a deeper dive. You might want to print this off to stick in your bag and read through it a couple times during your travels to keep you on track.

Healthy Travel On the Airplane

Healthy travel starts with your transportation to your destination. There are several steps you can take to make a long airplane ride more successful and enjoyable.

• Pack prescription medicine in your carry-on. You may be on the flight when you are scheduled to take a medicine plus you never know when a flight will be delayed or your checked luggage will be misdirected and you need to have your important medicines at hand. Read this for more on Traveling with Prescription Medications.
• Limit your caffeine intake as it dehydrates your body (including your precious skin) and messes with your chance of sleeping on the plane.
• Limit your alcohol as well. Alcohol also dehydrates you and interferes with rest. If you want a drink or two to deal with flight jitters I completely understand. However, do your best to avoid anything with caffeine or lots of sugar. Save the fruity drink for that pool lounge.
• Drink plenty of water and have at least one serving with every alcoholic beverage. The battle between needing to use the restroom and staying hydrated on an airplane is real. Try to find a balance because planes are very dry and you will need the hydration for your skin and to help with jet lag.
  More tips on dealing with Jet Lag.
• Pack a face mist, travel-sized lotion and lip balm (Coola lip balms have soft tints as well as SPF).
  • Try a calming lavender mist before donning your sleep mask and an energizing citrus scent upon arrival to refresh and tell your body it is time to wake up and start the fun! You can make your own with these travel bottles and essential oils or you can purchase them ready made.
  • Pack a travel-sized lotion in your carry-on as well. The airplane ride will dry you out and you will want to put some lotion on your hands, forearms and neck before you disembark.
  • Lip balm will come in handy, too. Your lips will be as dry as the rest of your body. Just remember that liquids and gels in your carry-on can not be over 3.4 ounces (100 milliliters) per item and it all has to fit into a quart-sized baggie.
• Pack sanitizing wipes or travel-sized hand sanitizer. Do a quick wipe down of your tray table and armrest when you first get to your seat. And you will find many uses for the wipes as you make your way through vacation. Germs are everywhere: on tour buses, in taxis, in public restrooms, on ATMs and on handrails. It never hurts do a quick hand sanitizing after you have been out and about.
• Dress comfortably, wear layers and have socks. Plane temperatures can vary wildly. It is often stuffy while everyone is boarding but after take-off it can get chilly…I mean quite, quite cold. You want to have layered options with your clothing. Many people also recommend compression socks. These Fitrell socks come in plain colors as well as some fun patterns.
• Prepare your body for rest.  I always pack:
  • an eye mask– you can get a $5 cheapy and it will work BUT for $16 this is a “blackout” version that has eye pockets and won’t rub off your eye makeup or smash your eyelashes!!
  • earplugs– many long haul flights provide earplugs but I always have some in my bag just in case. They can be extremely useful if you end up next to a loud talker, a snorer or a baby struggling with stuffy ears. Earplugs are a cheap and easy way to increase your comfort. You can also use your noise-canceling headphones. This is a more expensive solution but my husband will not travel without these fancy noise-cancelling, bluetooth headphones!
  • a neck rest– I swear by the brand Trtl. After wasting money on 5 or 6 other $20 neck pillows (I tried every version imaginable in that price range) I finally broke down and spent the little bit extra on my Trtl. I have been using it since 2019… over 4 years! That is a quite an endorsement.
  • a travel blanket or a cozy long sweater– Airplanes can no longer be relied upon to offer you a blanket so I like to be prepared with my own. This scrumptious travel blanket has a handy carrying case that makes it into a soft pillow if that serves you better. And, I always wear a sweater that I can bury myself in (or remove if it is stuffy) PLUS it comes in handy as a top layer for vacation. This comfy sweater is available in a variety of beautiful colors.
  • and my NEW FAVORITE ITEM, my foot rest – if you are on the shorter side or a side sleeper, this is a game changer. I can not overstate how much this has improved my sleeping ability on an airplane!! 
  • take melatonin– especially helpful if you are on a long flight and you need to get your body synced to your destination or if you have difficulty sleeping on a plane. This melatonin is a strawberry gummy!
• Healthy travel also involves eating on the flight:
  • For shorter flights that don’t provide full meals, bring a sandwich and snacks from home (but not drinks as they will not make it through security) or buy something in the airport such as vegetables and hummus, a vegetarian burrito bowl, a protein snack pack, a Mediterranean wrap or a smoothie. Airplanes often offer a fruit, cheese and cracker plate or even a sandwich option. But be warned, if you are in the back half of the plane, many options will be sold out before they get to you. I am always ridiculously afraid I will die of starvation on a flight, so I always bring my own snacks…but, that is my issue and may not be yours.
  
  
  • For a long overseas flight, you can often choose a meal option in advance. Choose something with vegetables or at least pack some snacking veggies from home to go with the meal. 

Hydration is Key for Healthy Travel

Water is crucial for healthy travelers for several reasons. Your brain, your digestion, your skin and your organs all need to be well-hydrated to function properly. Water helps plump up your skin cells minimizing fine lines and wrinkles. It also helps with flushing your system of impurities. Staying hydrated can help fight off jet lag, too!

• Bring water onboard because more and more airlines are a la carte which means even a simple non-alcoholic drink may incur a charge. Plus, waiting for the drinks cart can leave you parched.
• You can buy a bottle of water in the airport but you don’t need to. Bring your own refillable (and empty) bottle to the airport and fill it up AFTER you are through security.  I love this bottle.
• Carry your filled bottle with you every day of your trip. Get in the habit of sipping from it even when you don’t feel thirsty.
  • This is the bottle I use because:
    • it collapses for easy packing and hooks to my backpack by a carabiner (I always pack a couple caribiners. It is amazing how often they get used),
    • is BPA free,
    • comes in a variety of colors, and
    • has an ergonomic design that is easy to grip.

For more on Staying Hydrated During Travel, CLICK HERE.

Alcohol

Alcohol can be tricky when traveling.  Airplanes, jet lag, high altitude and varied ABV (Alcohol By Volume is a measure of alcoholic strength) can all change the way alcohol reacts in your body during travel.

• Limit your consumption prior to flying.  Want one nerve-calmer? Go ahead, it is vacation after all.  Just don’t overdo it. Sip! This can get away from you if you are traveling with fun-loving friends and everyone is wound up and excited!  Have one water for every alcoholic drink.  I find when I have a plan in my mind before the action starts, I am better off.
• Many countries sell high ABV beer and cider and seltzers.  Pay attention to what you are drinking or it can sneak up on you. A German beer garden got me good once, lol.
  • for Tips on Handling a Hangover on Vacation, read this.
• Jet lag/sleep deprivation can increase your susceptibility to the booze and can really mess with your healthy travel goals.
• Pack your favorite cure: ibuprofen, acetaminophen, alka-seltzer, ginger chews (I love these!) or peppermint drops.  You can’t pack a greasy cheeseburger but I bet you can find some approximation in a local restaurant. For more info on what to pack in your Travel First Aid Kit, click here.
• Hydrate: you are probably already slightly dehydrated from the actual travel so carry your water bottle with you and hydrate all day.  This will make you better prepared to handle the drinks later on. Order a water (sparkling or still) to have alongside your alcoholic drink. Many restaurants in other countries will charge you for water and that may feel wrong at first but just slide into the “when in Rome” mentality.  You will be thankful the next day that you are hydrated, you feel great and your skin is beautiful.
• Altitude: If you are traveling to a location in a high altitude know that can affect how the drinks hit you. Drink slower and try to have water with your alcohol.
• Motion Sickness: if you are prone to motion sickness be very careful about consuming alcohol before getting on a boat or train or into a car. The alcohol can exacerbate the yucky stomach. For more on Handling Motion Sickness, click here.

Fight Jet Lag for Healthier Travel

Jet lag is real. If you are one of the fortunate ones who does not suffer too much from the effects, count yourself lucky! If this is your first trip to a distant time zone, utilize as many of the following tips as possible.

• A few days before take-off, try to ease yourself in the direction of your new time zone. Go to bed earlier (or later) and set your alarm to get up earlier (or later)… a little more each day. It sounds crazy but it helps.  If you suffer from jet lag, you know that every little healthy travel tip is worth trying!
• On the airplane, try to get yourself on the schedule of your destination.  If you wear a watch, go ahead and change it to the time of your destination as this helps with the mental adjustment. Flights from the US to Europe are often overnight flights so they are easier. You get on the plane, eat and then go to sleep at a normal time.  However, sometimes you find yourself on what is essentially an “overnight” flight but it leaves early in the day time.  Try to eat the meal that is offered and then use your “sleeping on an airplane tricks” (footrest, melatonin, neck pillow, etc.) to try to get a good chunk of rest.  That way, when you land, you have a better chance of your body believing it is ready for the day. You may not feel tired at noon on the plane but if you watch movies for 10 hours and then land at breakfast time, you will be messed up for days!
• Once you land, get on to the regular eating pattern of where you are, not where you came from.  If you land in the morning, eat breakfast.  If you land after a night’s sleep but it is evening where you land, eat dinner even though you feel like it is time for breakfast.
• During those first few days it can be tricky. Here are food suggestions to help you get on track and sleep better:
  • For breakfast or lunch have some complex carbs to keep your energy up: Oatmeal, bran flakes, whole grain crackers, quinoa and other relatively unprocessed carbs.    
  • Kiwis help prevent constipation which can be a huge problem with jet lag.
  • Ginger helps with any stomach upset or digestive issues that often accompany jet lag. Sticking a few Ginger Chews in your luggage is a good idea.
  • Greens contain magnesium to help with your circadian rhythms and folate to help with brain fog from jet lag. Kale or spinach or collards are fantastic to eat.
  • For better sleeping, try to find and eat one of the following:
    • Cherries – they have melatonin.
    • Brazil nuts – they have selenium which promotes better sleep.
    • Bananas – they have magnesium and potassium helping you to relax.
    • Turkey– that tryptophan that gets you after a big Thanksgiving dinner can help you here.
  • Limit sugar and cut back on caffeine and alcohol.  (I know, I know. You are on vacation.  You might just want to try to cut back until you get adjusted.)

For more on handling Jet Lag, read this.

Healthy Travel Snacks

I love snacks. I just do. So, for me, it is important to have some options on hand that fit into the healthy travel game plan.

• For your vacation, high fiber and high protein snacks such as air-popped popcorn, dried fruits and nuts, protein bars, jerky (meat or vegan), dark chocolate and natural applesauce (either pack in your checked luggage or get the 3.2 oz. squeeze pouches and put them in your quart-sized bag for TSA. I love the apple cinnamon as it soothes my desire for dessert). These are all good options that travel well. It is also handy to pack a couple tea bags or quick coffee packets.
• For the plane pack some quickly consumable items such as fresh fruits, veggies, sandwiches, individual-sized hummus, nuts or crackers and cheese. Please be aware that smelly food will not be appreciated by the people sitting around you. No tuna fish or super stinky cheese!
• Once you reach your destination, find a market.
  • Stock up on fruits, crackers, nuts, olives, crusty bread, salami or whatever else constitutes a healthy snack according to your dietary plan.
  • If you have a refrigerator in your room it is quite easy to have healthy breakfast and lunch made in your room as you can also pick up some yogurt, kombucha, cheeses, etc.
  • Ask around to find out if there is local Farmer’s Market. If you are in luck, grab a few really fresh items. Farmer’s Markets are also a great place to get a feel for the local vibe, sample some new foods and people watch!
  • Eating a few meals in this simple way will help your digestive system and it will also help your wallet.
  • BONUS: Whipping up a quick charcuterie board for friends before you go out for the evening will impress them!

Meals Are About More Than Just Food

Breaking bread and sharing a meal can be an extraordinary experience, especially in a foreign country.

• Chew slowly and put down your fork or chopsticks or spoon or skewer in between bites.
• Savor your meal. You are likely experiencing some new flavors, possibly ingredients you have never tried before and, at the very least, different ways of preparing foods you already know.  Slow down and really take the moment to enjoy this food experience.
• Enjoy the company of your dining partners. Absorb the atmosphere. What is the vibe of the place? Are you dining with locals or other tourists? Are you with family or friends?  Ask probing questions and learn something new about each other.

Restaurants

• Check out the menu online before you go to a restaurant. Eating out can be tricky.  If you know in advance where you will be dining, looking at the menu online can be a huge help in sticking with your healthy travel goals.  It is handy to plan out what you will order when you are relaxed and not starving.  Then, when you get to the restaurant you don’t have to try to make a decision in the heat of the moment.
• If you just pop into a restaurant that strikes your fancy, you cannot plan ahead so follow these tips:
  • Limit sauces when possible.
  • Start meals with a broth soup.
  • Choose grilled over fried.
  • Hold the dressing and cheese, at the very least order these on the side so you can choose how much to consume .
  • Ordering a vegan selection (even if you are not vegan) is a smart choice IF you can find a vegan option that is vegetable heavy and not just a plate of simple carbohydrates.  Try to do this a couple times.  You might discover the joy of a meat-free meal. Plus, even if you are an omnivore, a fiber-rich, vegan meal here and there can really help keep your system stay regular while traveling. You can even ask for extra veggies if it feels appropriate.
• When hanging out, ask locals that you happen to meet in a pub or museum or park where they go for a good salad or sandwich or pizza or vegetarian options. 
• Look for small restaurants that seem to have lots of locals inside as this is where you are most likely to have the coolest and most authentic experience.

The Buffet and Healthy Travel

Cruise ships, all-inclusive resorts and some hotels provide endless buffets that can really throw a wrench into your healthy travel plans.

Prepare yourself before you grab your plate! I cannot stress this enough. I absolutely love all food (seriously!) AND I am a person who cleans their plate so buffets are crazy dangerous for me and I have to plan ahead! If you have impulse control at the buffet, I am jealous. Here are my tried-and-true strategies for surviving the buffet:

• Eat only at regular meal times. Don’t graze all day long.  Let your stomach feel emptied before you start to the next meal.
• If there are different sizes, pick up the smaller plate, you can always go back for a second plate if you are still hungry.
• Take your plate to the vegetable and fruit section first and load up with lots of fresh goodies! Fill at least half of your plate, for real.
• Now, go check out the less-healthy options. Look for lean meats, steer clear of anything swimming in sauce and choose whole grains (oats, quinoa, brown rice) when available.
• Don’t pick up dessert the first time through the buffet.  It will still be there later.
• Eat slowly. Enjoy your food, allow yourself to sit with your meal. Appreciate your dinner companions. Remember, there is no rush. After you finish, let your food settle a bit.
• Then, strategically think about dessert.  Are you still hungry? Will some fresh fruit satisfy that sweet-tooth? If not, grab ONE small dessert that looks absolutely fabulous.  Don’t settle for something that only looks so-so.  And beware of the “I’ll just try one bite of everything” strategy unless you are truly capable of pulling it off.  Personally, I have tried and failed that technique too many times so now I go for “only the best”.
• Read more about Surviving the Buffet.

Street Markets and Street Food

Street markets are excellent places to sample local street food and snacks and you can often find new taste treats that align with your healthy travel plans.

Not everyone is into street food but I am a big fan. You have to choose your level of bravery and risk and willingness to try to converse with a lot of hand gesturing as street vendors often do not speak as much English as a waiter might in a larger restaurant.

• Brothy soups are always a smart choice and are often available.  
• When eating meats choose grilled over fried.
• Hold sauces on meat when possible although if the sauce is brushed on during grilling of veggies or meats, my vote is to enjoy it! Just be aware that sauces and glazes are often sugar-laden. If you go with that glaze, you may want to skip the ice cream later. Life is so full of tough choices!
• Choose vegetables when possible. There are often vegetables I am not familiar with so I just take what they serve me.  But, I am not a picky eater. If you can allow yourself to go with the flow you may discover something different and fabulous.
• Try fresh fruits that are cut to order. Almost any country will have a fruit that is new to you.  What a fun adventure!
• Make eating in a street market an entertaining way to explore a new cuisine.
• Be brave and try different dishes, but also consider hygiene and cleanliness. Look for stalls with a high turnover of customers, as it indicates fresh and popular food options.

Country Specific Research for Healthy Travel

Some of us travel on organized tours, some plan our own lodging and excursions and some completely freestyle it! I have done some of each and could argue for each option depending on the country and the situation. However, if someone else is organizing your trip you still need to do your homework. Each country is unique so do some research before you go.  It will help you figure out which activities and foods will serve your health goals the best.

• Explore what healthy people eat in this locale. Or Google, “foods for healthy eating” in this country. It will pay off when you know what the health-conscious people in this place eat. For example, “What is the healthiest food in Indonesia? In France? In Peru?”
• Research common foods eaten by the elderly. They regularly have the best eating habits, often developed before processed foods were readily available everywhere. For example, “What do the elderly eat in Japan? in Italy? in Costa Rica?” Mimicking what these populations eat can really boost your healthy travel goals.
• Are you traveling to a country with a Blue Zone? (Blue Zones are areas around the world with the longest-lived population. This whole body of research is quite fascinating.) If you are lucky enough to be traveling to one of these areas, do a little research and find out what people in that BZ city eat.  It will likely be available anywhere in that country or region.

Healthy Travel When Staying in Hotels

• Look for hotels that provide healthy food options or offer a complimentary breakfast with nutritious choices. Many hotels offer a continental breakfast, so enjoy some oatmeal and fresh fruit with your coffee or tea.
• Also, take advantage of your hotel’s concierge to ask about healthy restaurants nearby.
• Explore the local area on foot. Instead of relying on transportation, consider walking or biking to nearby destinations. This not only allows you to explore the area but also adds physical activity to your day. Find local parks for taking an afternoon walk or sign up for active excursions that include walking rather than a car or bus tour.  
• Choose a hotel with fitness facilities, tennis courts or a golf course. If possible, opt for a hotel that supports your healthy travel goals by offering fitness facilities such as a gym, swimming pool, or walking paths. Use the tennis courts or play the golf course (many such locations have equipment you can rent). Utilize these amenities to engage in regular physical activity and maintain your exercise routine.
• Work out in your room. If the hotel doesn’t have a fitness center, you can still exercise in your room. Try bodyweight exercises like push-ups, squats, lunges, or yoga poses. You can also follow workout videos or fitness apps that require minimal equipment.
  • For more on Exercising During Travel, read this.
• Prioritize your sleep. Ensure you get adequate sleep while traveling and staying in a hotel. Make the room as comfortable as possible by adjusting the temperature, using blackout curtains or using your sleep mask, and minimizing noise disturbances. Stick to a regular sleep schedule to maintain your body’s natural rhythm and to help with any jet lag. If you are struggling, you can try some melatonin supplements to help with peaceful sleep.

Take Care of Your Skin

• Lotion– airplanes are very drying and your skin may be itchy after your flight. Be sure to pack your favorite body lotion.
• Sunblock– an everyday face lotion that has SPF in it makes remembering your sunblock easier, all in one step. I use Origins because I like how it feels on my face but there are also less expensive versions (like this CeraVe SPF 30 Facial Moisturizing Lotion) that are super easy to toss into your day bag.
  
  You will also want a full-body sunblock to protect the rest of your skin. If you are checking a bag, bring a large tube from home as it can be expensive when traveling. If you are traveling carry-on only, just plan on buying sunblock upon your arrival.
  
  Remember that if you are swimming or on a boat, you won’t feel hot because of the cool water or the breeze so be diligent about reapplying your sunscreen and don’t spoil your trip by having a painful sunburn.
  
• Insect Repellant– if it is appropriate for your destination. Research the area in which you are traveling to see if insect repellants are recommended and which strengths or active ingredients are preferred.
• Hat– bucket hat, baseball cap, wide-brimmed beach hat…whatever style suits you best. Your nose, eyes, lips and tender scalp will thank you.
• Scarf/Wrap– Choose either lightweight or heavy depending on the season. Wraps are a great way to warm up in chilly weather or inside heavily air-conditioned buildings and they can protect your skin in the bright sunshine. Scarves are also useful in churches where your shoulders and/or head need to be covered.

Movement and Healthy Travel

Going on vacation doesn’t mean you have to skip your exercise routine. There are several ways to stay active and get exercise while enjoying your time away. Movement is incredibly important when you are trying to stick with your healthy travel goals while on adventure. Here are some ideas:

• Stretch your legs several times on the plane, if possible. At the very least, roll your ankles wrists and shoulders from your seat.
• If you have a layover, take a walk in the airport.  I logged 3 miles in the Houston airport once while I was killing time.  I window-shopped and people-watched the entire international terminal.  This is one reason why my carry-on is a backpack.  Rolling a wheeled suitcase during exercise isn’t that much fun. It is even easier to get some movement in if you have a travel companion who will watch your carry-on bag while they read or relax so you can walk without additional stuff. 
• Use a pedometer. Instead of relying on transportation, opt to walk or hike to explore the area you’re visiting. It’s a great way to see the sights while getting exercise.  A pedometer or your phone tracker can help you make sure you are getting lots of steps in each day to help balance out the vacation treats. Plus, you will get joy and satisfaction when you see how far you’ve walked!
• On a cruise ship, make use of the provided gym to walk on the treadmill or take several laps around the deck each morning.
• In a hotel, there is often a fitness facility and a pool, so take advantage and sneak in a little exercise. I like to get this in before my coffee because after coffee, I want the day’s adventure to begin! And, to be honest, I get lazy once I start the fun stuff. But, you do you. 
• Get in the water. If you’re vacationing near a beach, lake, or pool, take advantage of the water and go for a swim. Swimming is an excellent full-body workout. Or, try water sports like kayaking, paddle boarding, surfing, or snorkeling. These activities provide a great workout while enjoying the water.
• Rent bicycles. Many tourist destinations offer bicycle rentals. Rent a bike and go for a scenic ride around the area. It’s a fun and active way to explore.
• Find local parks, nature reserves, or hiking trails. These natural spaces often have designated walking or running paths. They are usually safe areas with lots of other folks out and about. Go for a morning or afternoon stroll.
• Take the stairs. Instead of using elevators or escalators, opt for the stairs whenever possible. It’s a simple way to add more physical activity to your day. If you have bad knees like I do, walk up the stairs but take escalators down.

Finding Balance

It is so important to know when to splurge and when to be conscientious. You want to have fun, explore your new location and enjoy all that it has to offer. But, you don’t want to veer too far from your normal way of life, your healthy travel ideals or put on 5-10 pounds while you are on vacation. I feel the same way. Here are some ideas, pick the ones that work best for you.

• Morning splurge:
  You may want to binge on pastries and lattes each morning in France and then rein it in until you enjoy a glass of wine with a healthy dinner.
• Afternoon Splurge:
  You might prefer to go with black coffee or tea and a small bite to start your day, have an adventure and then settle down for a big late lunch and a little day-drinking.  Then, opt for a very light dinner, maybe a shared appetizer in an outdoor café.  Sometimes, if we eat a very late and filling lunch, we forego dinner altogether.
• Night Splurge:
  My personal favorite is to be careful with my choices during the day then at night, I go with the flow.  I deploy the old “eat, drink and be merry” strategy after about 4:00. I find this is a good balance for me, fits with my travel companions’ styles and I never feel deprived.
• IMPORTANT NOTE: your plans may change if the day unfolds differently than you imagined! This is ok, you are on vacation.  Start fresh the next day.

Maintaining your healthy lifestyle while traveling may seem impossible, but it’s not! The key is to find some balance between experiencing a new culture, having fun and sustaining your way of life.  Don’t strive for perfection, strive for that balance of fun mixed with healthy travel.  Whether you are thinking about the airplane ride, eating in restaurants, jet lag or how to make sure you move your body, there are lots of tips and tricks to try.  If you have any additional ideas, please post them for our readers in the comments below.

Live well. Be well.
Laura