I absolutely love to travel. That said, for most of my life, I struggled to keep my health on track while traveling, It really threw my body for a loop. It would take days for me to get everything functioning as smoothly as it was before I left. I can happily say however, that I now have a good handle on what I need to do not just during, but also before a trip to avoid any system “derailments” in my body while I’m away. 

There’s no question that being away from home can make it challenging to stick to your wellness routine. Whether you’re traveling for work or fun, staying on track with your health goals is essential for feeling your best while you’re gone and ensuring an easy transition back into regular life at home. In this post, I have some practical tips that I use to help stay healthy and keep my health on track while I’m traveling. 

1. Stay Hydrated

One of the most important aspects of maintaining good health while traveling is staying hydrated. Traveling, especially by air, can dehydrate your body, leading to fatigue and headaches. To fix this, carry a reusable water bottle and aim to drink plenty of water throughout your journey. This truly is one of the easiest things you can do to stay healthy and keep your energy up!

Pro Tip: Use a filtered water bottle like this Brita Stainless Water Bottle. It’s the one I use everyday and I make sure to pop in a clean filter before I travel. It’s great to not worry about what’s in the water at the airport! 

2. Bring Healthy Snacks with You

Packing nutritious snacks can prevent you from succumbing to unhealthy airport nasty gas station food options. Here are some travel-friendly snack ideas:

• Nuts and Seeds: Almonds, walnuts, pastachios, pumpkin seeds, or sunflower seeds are rich in healthy fats and protein and easy to take with you.
• Fresh Organic Fruit: Apples, bananas, oranges, or berries are easy to pack and provide a natural energy boost.
• Organic Vegetable Sticks: Carrot sticks, celery, or cucumber slices paired with hummus make a satisfying and nutritious snack.
• Protein Bars: Look for bars with minimal added sugars and a good balance of protein and fiber. Hungry Buddha bars are the ones we love.
• Grass-fed meat sticks: These are super handy for traveling and a great source of clean protein, with very little sugar. Chomps is a favorite in our family!

Having these snacks on hand will keep hunger at bay and prevent you from making impulsive food choices.

3. Healthy Tips for Eating Out

Exploring the local cuisine while traveling is a highlight for most of us, but it can be challenging to find healthy options. These are some tips I for eating out that I try to follow to stay on track when I’m away:

• Research Restaurants in Advance: Look for restaurants that offer healthier options like gluten and dairy free options, grilled or steamed dishes, salads, and lean proteins.
• Portion Control: Opt for smaller portions or share dishes with your travel companions to avoid overeating. There’s nothing worse than that bloated, way-too-full feeling, especially when you have a full itinerary!
• Choose Smart Swaps: Substitute fries or chips with a side salad or steamed vegetables. Request dressings and sauces on the side to control the amount you use (this one is important).
• Prioritize Protein and Vegetables: Aim to include a clean source of protein (like grilled chicken or fish) and vegetables in your meal.

4. Keep Moving

Maintaining your fitness routine while traveling is important for both physical and mental well-being. Here are some tips to help you stay active on the road:

• Get Outside: Walk or bike to explore your destination instead of relying solely on taxis or public transport. 
• Use Hotel Facilities: Many hotels offer gyms or fitness centers. Take advantage of these facilities for a quick workout.
• Try Local Activities: Sign up for a yoga class, go for a hike, or swim in the ocean if you’re near a beach.

Even a short walk in the morning can boost your energy levels and help you feel more grounded during your travels. it will also help to keep your digestive system moving…if you catch my drift!

5. Mindful Eating

Traveling can often include trying a variety of new and exciting foods, but it’s important to be mindful of what and how much you’re eating.

• Listen to Your Body: Pay attention to hunger and fullness cues. Eat when you’re hungry and stop when you’re satisfied.
• Savor Each Bite: Take time to enjoy the flavors and textures of your food. Eating slowly can prevent overeating.
• Balance Your Meals: Aim to include a variety of food groups in each meal—protein, vegetables, whole grains, and healthy fats.

Handy Supplements to Take Along

Regardless of where I’m going, I alway grab a few key supplements to take with me to help support my health while I’m away:

• Multivitamins: Traveling can disrupt your regular diet, so a multivitamin can help fill in nutritional gaps.
• Saccharomyces Boulardii: Changes in diet and routine while traveling can affect gut health. Saccharomyces boulardii acts like a probiotic and is an excellent gut-health support for travellers. It’s also an effective remedy for traveller’s diarrhea.
• Digestive Bitters or Digestive Enzymes: These handy items can help alleviate digestive discomfort caused by changes in diet and routine. Trust me when I say they can be a best friend for you while you’re exploring new areas and foods. And I just discovered this little gem…a digestive bitter spray that I keep in my purse!
• Vitamin C: Boost your immune system with vitamin C, especially if you’re flying. I always pack a little bag of chewable Vitamin C and pop a few while I’m in the air.
• Electrolyte Packets: I love these! If you’re traveling to a hot climate or engaging in physical activities, electrolyte packets can help replenish minerals lost through sweat. I find they work wonders when I need an energy boost, but don’t want to get it from caffiene.

A Little Planning Goes a Long Way

Traveling doesn’t have to derail your health goals. With a bit of planning and forethought, you can stay on track and enjoy your journey, while still prioritizing your health and wellness. Remember to stay hydrated, pack nutritious snacks, make smart choices when eating out, and incorporate exercise into your travel routine. By following these tips, you’ll return from your trip feeling refreshed, energized, and proud of staying committed to your health goals.

Safe travels!