Tips for Staying Healthy When Traveling

Are you feeling the physical and mental toll of travel? Travel offers the thrill of meeting new people, seeing new places, and making forever memories, but it can come at the cost of our personal health. The key is to make a mindful effort to keep your well-being in check, and that is precisely what our author and travel expert will teach you how to do in this guide.

I started traveling at 25, living out of a car for three years exploring the 50 states. After that, I began backpacking and hostel hopping through South America. I’ve traveled as a luxury influencer, a budget vagabond, and everything in between. The one thing every form of travel has in common is that the lack of routine makes it extremely difficult to stay healthy on the go.

Long flights, unfamiliar foods, the stress of packing and planning, and a lack of familiar comforts make your health take a backseat. However, I’ve learned that a little preparation and some smart choices can make all the difference in ensuring you feel your best while traveling. In this guide, I have laid out my top healthy travel tips, broken down into manageable steps.

• Why Travel is Tough on the Body
• How to Prepare for a Smooth Trip
• What to Pack for Healthy Travel
• Healthy Activities While Traveling
• Mindful Eating While Traveling
• FAQs about Healthy Travel

Why Travel Is Tough on the Body

The physical demands of travel are often underestimated. Stress, jet lag, poor nutrition, and even changes in weather or altitude are hard on your body. Long flights, in particular, can lead to dehydration and stiff muscles, while navigating through crowded airports can be both mentally and physically exhausting.

On top of that, consuming foreign foods and water or relying on quick fast food options can lead to digestive issues, fatigue, or even an upset stomach. 

Combine all of that with disrupted sleep patterns, which is crucial to your physical health, and you begin to see why a “simple work trip” or even a vacation can be so exhausting!

MORE >> Unique Survival Tips for Business Trips

How to Prep for Smooth, Healthy Travel

The key to staying healthy on the road is preparation. I’ve found that a little forethought makes all the difference. The first of my healthy travel tips? Planning! 

Start by planning your meals and snacks ahead of time, and consider how you’ll stay active. If you’re flying, remember to pack items that can help with jet lag and dehydration, like a refillable water bottle or an eye mask to help you sleep.

I highly recommend investing in a comfortable, quality travel backpack that fits your lifestyle. You will rely on this backpack more than any other item throughout your trips, so its importance cannot be understated. Look for something well-designed that prioritizes organization, durability, comfort, and security.

MORE >> Finding the Right Backpack for Travel 

What to Pack for Healthy Travel

Packing smart is essential to maintaining a healthy travel experience. Having the right items on hand can save you time, prevent discomfort, and even keep you feeling energized. Here's a quick breakdown of what I always pack to stay healthy while traveling:

Nutrition

Travel snacks can be tricky. Airport food courts often offer limited healthy options, and the temptation to indulge in sugary or processed snacks can be overwhelming. In my experience, packing your own healthy snacks is a game-changer.

• Healthy Snacks: Pack a mix of protein bars, nuts, dried fruit, and trail mix to keep you satisfied without the sugar crash. These snacks are easy to carry and can keep hunger at bay during long flights or layovers.
• Water Bottle: Staying hydrated is one of the simplest yet most overlooked aspects of staying healthy while traveling. Nearly all airports have water refill stations now, so bringing your reusable water bottle is an easy way to stay hydrated and avoid the temptation of sugary drinks.
• Electrolytes: Travel can be dehydrating, especially on long flights or in hot climates. Consider packing electrolyte tablets or powder to add to your water. This can help keep you feeling energized and avoid the fatigue that comes with dehydration. 

 >>MORE: Healthy Airplane Snacks

Comfort

When you're traveling, comfort is key to staying healthy and feeling good. Having a few essential comfort items can make all the difference, whether you’re on a long flight or navigating a bustling city.

• Chapstick: My lips always end up cracking when I travel. The recycled air on airplanes really dries out your lips, so having a good chapstick on hand has become a must!
• Hand Sanitizer: Traveling exposes you to a lot of germs, most of which your immune system is less resilient to than those you come across locally. Always carry hand sanitizer and clean your hands before meals or after touching public surfaces.
• Comfortable Clothes: It's important to choose clothing that is breathable and easy to move in. Opt for layers to stay comfortable in different climates and conditions.

• Neck Pillow and Sleep Mask: These items have been lifesavers during long-haul flights or train rides. A good neck pillow helps support your neck and shoulders, while a sleep mask can help block out light and improve sleep quality.

MORE >> How to Make Long Haul Flights More Comfortable 

Emergency Supplies

While we all hope to avoid health issues while traveling, it’s better to be over-prepared than under. Buy or pack a small emergency kit in case you start to feel unwell or need to deal with minor injuries.

• First Aid Kit: Include bandages, antiseptic wipes, and any other essentials for handling minor cuts or scrapes.
• Medicines: Always pack any medications you take regularly, as well as over-the-counter remedies for common travel-related issues, such as motion sickness or indigestion. Digestive issues have become increasingly common the older I have gotten, so I have learned to take a few precautions for both problems that can occur (too much or not enough “digestion”).
• Stress Control: They say stress and change are synonymous. Even when you are having an enjoyable vacation, your body and mind are constantly adjusting. Leave room to pack a few items like essential oils, stress balls, or calming teas to help you relax. This works even better if it smells or tastes like home! 

Activities to Stay Healthy During Travel

Exercising while traveling is an important part of maintaining your health. In addition to eating well and sleeping enough, making time for physical activity can help keep your energy levels up and reduce the negative effects of jet lag or stress.

• Scope Out Hotel Exercise Amenities: Before booking, check if the hotel has a gym or fitness center. Even a basic hotel gym can help you squeeze in a workout during your stay.
• Plan Where You Can Walk vs. Ride: One of my favorite ways to explore a new city is by walking. Not only does it help me stay active, but it also gives me a chance to see parts of the city that I might miss while riding in a taxi or bus.
• Explore Local Gyms or Fitness Centers: If you’re staying in a place for an extended period, it’s worth checking out local gyms or fitness centers. Many offer day passes, so you can get your workout in while supporting local businesses. Shop Knack’s gym backpack collection here. 

Mindful Eating While Traveling

Traveling often means encountering new foods. While that’s one of the best parts of the experience, it also throws off your normal eating habits. Balancing enjoyment with good gut health can be tricky, but it’s definitely doable.

How to Balance Health and Enjoyment When Traveling

I’ve learned that balance is the key. It’s important to enjoy local cuisine and try new foods, but that doesn’t mean you have to overindulge. I often use the "one bite" rule - if I’m craving something indulgent, I’ll take one bite to savor the flavor, but I won’t go overboard. That way, I get the experience without derailing my health goals.

Finding Balanced Options at the Airport and On the Go

Airports and rest stops often have limited healthy food options, but they’re becoming more accommodating. Many airports now have healthy food kiosks, and you can often find salad bars, fruit, or protein-packed snacks.

Typically, I pack my own food for the trip out and pay attention to the options I will have for the return journey. Unless there is a restaurant or option I really enjoy, I will usually make a sandwich and stock up on snacks for the journey home on the last day of my trip.

Managing Sleep & Jet Lag

Jet lag is a real challenge, especially when traveling across time zones. Managing sleep and energy levels can make or break your trip.

Tips for Staying on Top of Your Sleep Schedule

One of the best pieces of advice I can give is to adjust your sleep schedule a few days before you leave, if possible. Gradually shifting your sleep time toward your destination’s time zone can help you acclimate faster. If you arrive during the day, the best thing you can do is spend time in natural light to help reset your body clock. Then, try to keep yourself awake until 8-10 hours before the time you will need to wake up so you will transition naturally to the new time zone.

For night arrivals, you will likely be going to bed as soon as you arrive. To get acclimated to the new time zone, set your alarm for whatever time you would usually get up at home even if you won’t be getting much sleep so that you are in sync with your natural rhythm for the rest of the trip. 

Managing Energy and Knowing When to Rest

It’s important to listen to your body. If you’re feeling fatigued, take a short nap; just be careful not to oversleep or you’ll disrupt your sleep pattern even more! In my experience, staying active during the day keeps my mind distracted enough to not give in to the fatigue. Frequent walks are great for this, as well as mentally stimulating games like chess.

FAQs About Healthy Travel

How can I avoid getting sick while traveling?

The best way to avoid getting sick while traveling is to wash and sanitize your hands often, be choosy about where and what you eat, stay well-hydrated, and maintain healthy sleeping patterns so that your body is able to fight off new bugs and germs it encounters.

How do you eat healthily during travel?

Eating healthy while traveling involves planning ahead by packing nutritious snacks like nuts, fruit, or protein bars to avoid unhealthy options like fast food and street food. Research local restaurants or grocery stores in advance to find healthier meal options. Finally, choose lighter meals with lean proteins, vegetables, and whole grains when dining out. As important as food is, hydration may matter even more. Staying hydrated with water or herbal teas is key to maintaining energy and balance during trips.

What are the top tips for healthy travel?

• Prepare in advance, rather than figuring it out on the go!
• Choose or bring healthy food options.
• Make a point to stay well-hydrated.
• Make an effort to maintain solid sleep patterns.
• Pack an emergency kit with first aid supplies and medicines, just in case.
• Choose to travel with a bag that helps you keep all your food, medications, and health-conscious items organized and easily accessible.

In the end, staying healthy while traveling is all about balance and preparation. Whether it’s packing the right items, staying active, or being mindful of your eating and sleep habits, a little effort goes a long way!