Written by Lindsey Champney, Health and Wellness Coach
Lindsey is a board-certified health and wellness coach who ensures the highest standard of care and a client-led approach to health and wellness goals. Lindsey loves to help others achieve their best self by partnering with clients to determine achievable health goals and specific action steps to get there.
Traveling is an exciting adventure, but it often comes with challenges, especially when maintaining healthy habits. Whether you’re jet-setting for business, vacationing with family, or exploring new cities on your own, disrupting your routine can make it difficult to stay active, eat well, and get enough rest.
With a few mindful strategies, you can boost your energy, avoid the common pitfalls of travel, and return home feeling refreshed rather than drained.
6 practical tips for staying fit, nourished, and stress-free while traveling
1. Stay active
When traveling, it's easy to fall out of your workout routine, especially without access to your usual gym. However, staying active on the road is possible with a bit of creativity. One option is the hotel gym, which typically offers cardio equipment and strength training machines. You can create your own routine or follow guided sessions from platforms like Peloton or YouTube.
If you prefer something more portable, resistance bands are lightweight and compact, offering a variety of exercises that target different muscle groups. These can easily be used in a hotel room or outdoor space. Alternatively, bodyweight exercises like push-ups, squats, lunges, and planks require no equipment and can provide a full-body workout in just a few minutes.
For a more leisurely approach, walking is a simple yet effective way to stay active while exploring your destination. It helps maintain fitness and lets you discover local sights and culture. If you have more time, consider booking outdoor activities like kayaking, hiking, or river rafting. These activities are a fun way to stay active while connecting with nature.
2. Keep hydrating
Staying hydrated while traveling can be surprisingly challenging, especially on airplanes. Airplane cabins, with their low humidity levels, can quickly lead to dehydration, and the excitement of a new destination often distracts us from drinking enough water throughout the day. Maintaining optimal hydration is crucial for supporting overall health. To help ensure you stay hydrated during your travels, there are a few simple yet effective strategies to incorporate into your routine.
One of the best ways to stay on top of your hydration is by always carrying a reusable water bottle with you. Not only is this an eco-friendly option, but it’s also a great reminder to drink water throughout the day. Many airports and train stations now have water refill stations, so you can easily top off your bottle after passing through security or during layovers. Keeping your water bottle filled means you’re less likely to forget to drink, even when you're busy or distracted by the sights and activities around you.
In addition to water, it’s a good idea to incorporate electrolytes into your hydration routine. Air travel, in particular, can cause your body to lose essential electrolytes due to the dry cabin air. Drinking at least one electrolyte powder mix daily can help replenish lost minerals like sodium, potassium, and magnesium. This is especially important after long flights, intense travel days, or spending time in hot, humid climates. Electrolyte drinks support hydration and can help prevent fatigue, headaches, and the feeling of sluggishness that often accompanies travel.
3. Eat smart
When traveling, it's easy to fall off your usual eating habits, but with some planning, you can maintain a clean eating routine. One way to stay on track is by packing nutritious, non-perishable snacks like protein or energy bars, nuts, seeds, dried fruit, and meat sticks. These snacks can keep you satisfied between meals and help curb unhealthy cravings.
Additionally, take advantage of local grocery stores, especially natural food markets, to pick up fresh produce and any needed supplements. If you have access to a fridge, stock up on fruits and vegetables to make quick, healthy snacks. Shopping locally also allows you to enjoy regional flavors and ingredients while staying on track with your health goals.
To make dining out easier, research healthy restaurant options ahead of time, and make reservations if necessary. Don’t be afraid to ask for modifications to your meal, such as dressing on the side or gluten-free bread. Most restaurants can accommodate dietary preferences, helping you stick to your clean eating routine. Lastly, it's okay to indulge in treats occasionally, as long as it's done in moderation, so you can return to your healthy habits without guilt.
4. Prioritize sleep
No matter where you are, getting a good night’s sleep should be a top priority, whether on vacation or traveling for work. Nothing can ruin a trip faster than feeling exhausted due to poor sleep, so focusing on rest is essential. Getting to bed early is one of the best ways to ensure a restful night. To create the ideal sleep environment, keep the room cool to around 65 degrees, which helps signal your body that it’s time to wind down and helps the body fall and stay asleep. Consider using a sound machine or white noise app to block out unfamiliar sounds and promote deeper sleep.
If you're traveling to a new time zone, there are additional steps you can take to adjust your body’s clock. Try to get outside as soon as possible after you arrive, as natural light will help reset your circadian rhythm. This will help you adjust to the new time zone more quickly and avoid jet lag.
Lastly, maintain a consistent bedtime routine as you would at home. Whether it’s reading, meditating, taking a bath, or avoiding screens, sticking to your usual pre-sleep habits signals to your body that it’s time to relax and prepare for rest. Consider adding sleep-promoting supplements like Valerian Root, Lemon Balm, Camomile, or Melatonin. By prioritizing sleep and remembering these strategies, you’ll ensure you wake up refreshed and ready to enjoy your day.
5. Pack wisely
When it comes to maintaining your health while vacationing, packing smart is essential. Focus on bringing items that support your well-being and are easy to carry. Start with vitamins and probiotics to support your immune system and gut health, especially when traveling to new climates or eating unfamiliar foods. Essential oils like lavender for relaxation or peppermint for energy can boost your mood. Additionally, a sleep mask and earplugs help ensure restful nights, even in noisy environments or different time zones. Don’t forget portable snacks and a reusable water bottle to stay hydrated on the go.
Comfortable, breathable clothing is key for staying cool and comfortable while sightseeing or walking long distances. Pack workout clothes, sneakers, or sturdy shoes for spontaneous exercise, such as a jog, hotel gym session, or exploring on foot. Lightweight activewear that dries quickly is also a great choice. Additionally, consider packing a small first-aid kit with basic medications, sunscreen, and any personal health items you may need.
Finally, bring a large, comfortable bag to keep your water bottle accessible throughout the day, ensuring you won’t need to search for a place to buy water. A spacious bag also allows you to carry electrolyte packets and portable snacks. By packing these essentials, you'll stay healthy and make your vacation more enjoyable, allowing you to focus on relaxation and adventure.
6. Manage stress
Although traveling is often seen as a way to unwind and escape the pressures of daily life, it can also bring its own set of stresses. Flight delays, unfamiliar environments, packed itineraries, and constant stimulation sometimes leave you feeling more frazzled than refreshed. To counteract this, it’s important to prioritize relaxation and make time for yourself. Be intentional about scheduling downtime in your itinerary, whether it's a slow morning stroll, a quiet afternoon at a park, or a few hours of rest in your hotel room. Taking breaks throughout the day allows you to recharge and prevents burnout from over-scheduling.
In addition to physical rest, mental relaxation is key. Using apps for meditation and breathwork can be a quick and effective way to calm your mind and reduce stress, even during a busy day. Apps like Headspace, Calm, or Insight Timer offer guided sessions that you can do anywhere. Seek a local yoga studio or wellness center if you want something more immersive. Many places offer drop-in classes to help you reconnect with your body, improve your flexibility, and center your mind. Even a few minutes of deep breathing or stretching can help alleviate tension and reset your mood.
Additionally, don't forget the power of simply being present. Instead of rushing through every activity on your list, allow yourself to fully engage with the experience like enjoying a quiet moment at a scenic viewpoint, savoring a delicious meal, or connecting with locals.
Conclusion
Traveling is a wonderful opportunity to explore new places, experience different cultures, and recharge. However, maintaining your health on the go doesn’t have to be a challenge. You can feel your best throughout your journey by prioritizing key aspects like staying active, hydrating properly, eating mindfully, getting enough rest, and managing stress.
With some planning and simple strategies, you can ensure that your travels leave you feeling energized and refreshed. So, whether you’re traveling for work or pleasure, remember these tips, and you’ll return home with great memories and your health intact.
Lindsey Champney, Health and Wellness Coach
Lindsey is a board-certified health and wellness coach who ensures the highest standard of care and a client-led approach to health and wellness goals. Lindsey loves to help others achieve their best self by partnering with clients to determine achievable health goals and specific action steps to get there. She is passionate about leading a healthy lifestyle through proper nutrition, optimal sleep, exercise, stress management, and emotional well-being.
