How to Stay Healthy While Traveling

Traveling is an incredible experience—new sights, unique cultures, authentic food (ever had sushi in Japan?! Life changing). But let’s be honest: it can also be tough on your body. From jet lag to questionable food choices (ever had tagine from a street vendor in Morocco? It can also be life-changing 😖). Whether you’re on a quick weekend getaway or a long-haul trip, keeping your health in check should be a top priority. With our straightforward tips, you can stay fit and feel great, even on the go. 

How to Stay Healthy While Traveling

1. Stay Hydrated: The Simplest (and Most Overlooked) Way to Stay Healthy While Traveling

The number one mistake travelers make? Forgetting to drink enough water. Between flights, sightseeing, and the excitement of being in a new place, it’s easy to skip hydration. But staying hydrated is one of the simplest ways to stay healthy while traveling. Dehydration can cause fatigue, headaches, and even digestive issues—none of which are fun when you’re trying to enjoy your trip. You’re already exposing your body to so many new variables, help yourself out by at least keeping hydrated. 

Here are a few hydration tips:

• Carry a reusable water bottle - You can fill it up after airport security or anytime you’re out and about. Having a reusable water bottle is also more eco-friendly and budget-friendly than buying water bottles on-the-go. Wondering where it’s safe to drink tap water: see here.

• Be mindful on planes - Air travel is notorious for causing dehydration. The air inside the cabin is incredibly dry, so make sure to sip water regularly during your flight.

• Moderate caffeine and alcohol consumption - We get it; you’re on vacay mode. We don’t blame you for wanting to enjoy a glass of wine or a coffee on a terrace somewhere beautiful. Please by all means! The key here is to balance caffeine and alcohol with plenty of water to reduce jet lag effects. 

2. Eat Well, Even When You’re on the Go

It can be tempting to indulge in all the local treats (and you absolutely should), but you also want to keep your diet somewhat balanced to stay healthy while traveling. Eating nothing but fried tapas or croissants for days on end is a quick way to feel sluggish and run-down. Ever wonder why every breakfast buffet has prunes…

Here’s how to strike a balance:

• Plan ahead for snacks - Pack healthy snacks like raw nuts and fruit. They’re great for avoiding those last-minute “grab whatever’s available” moments, which often lead to less-than-ideal choices.

• Treat yourself mindfully - Hear me out; not every meal has to be at a restaurant. Some of my most memorable treats have been from local markets. Try the exotic fruit! Not only will you be supporting local farmers, but you’ll also get the fresh nutrition you need to fuel your adventures. (Rinse the outside or peel the fruit first.)

3. Get Moving: Staying Active to Stay Healthy While Traveling

Exercise is probably the last thing you want to think about when you’re on vacation, but staying active is key to staying healthy while traveling. The good news? You don’t need to stick to a rigid workout routine. Just find simple ways to move your body, and you’ll feel better for it.

Some easy ways to stay active on the road:

• Walk everywhere - Explore on foot whenever possible. Walking is a great way to stay active while also seeing more of your destination– there are free and paid walking tours all over the world. I’ve done a few free Sandeman’s walking tours where you just tip the tour guide.

• Take the stairs - It’s tempting to always wait for an elevator or an escalator but if you are mobile enough, use your legs. You might get to see amazing staircases or unique constructions (ever been to Pompidou?).

• Stretch - Gym or no gym, stretching is something you can do anywhere. Look up a short workout or yoga session on YouTube or by your favorite influencer. 10 minutes can always be squeezed in.

4. Protect Your Immune System

Airplanes, crowded tourist spots, and public transportation all expose you to other people and the illnesses they might carry. Avoid the avoidable by doing the following:

Here’s how:

• Wash your hands with soap often - Keep your hands clean, especially before eating or touching your face. Hand sanitizer is not a replacement for hand washing but it's a good top up if you have it. In a bind? Wet wipes can help you with sticky situations and with wiping down your seat, tray, and armrests. 

• Stay up to date on your vaccinations - Make sure you’re up to date on recommended vaccinations for your destination and for life (Tetanus! BTW you need a new one every 10 years). If you’re a frequent traveler, consider using an app like Joona to digitize your medical records and keep track of your health info on the go. Joona lets you store vaccination info, doctor’s reports, and more, so you’ll always have your health history at your fingertips.

5. Manage Stress and Practice Self-Care

Traveling can be exhilarating, but it can also be stressful—delayed flights, language barriers, and lost luggage can take a toll on your holiday vibe. To stay sane while traveling, make time for self-care and relaxation, even amidst the chaos.

Here’s how:

• Practice breathwork - Whether it’s through meditation or simply taking a few deep breaths in moments of stress, it can help ground you. Getting some oxygen to the brain is always a good thing.

• Schedule downtime - Don’t overplan. Allow time to explore, rest, think and lounge. I bet you worked endlessly to get to that holiday, allow yourself the time to regenerate. Can you tell I have been living in Europe for a bit? Embrace the culture!

Final Thoughts

Staying healthy while traveling doesn’t have to be complicated or restrictive. It’s all about making mindful choices that keep your body fueled, rested, and ready for adventure. By staying hydrated, eating a variety of foods, moving your body, and keeping sane under chaos, you’ll set yourself up for a memorable trip. And remember, your health info is just a tap away with apps like Joona, making your travels even smoother. So go ahead, explore the world, and feel great while doing it! Safe travels!

5 Essential Apps for Frequent Travelers

Whether you're a seasoned globe-trotter or just starting to rack up those frequent flyer miles, traveling comes with its own set of challenges. From figuring out where to stay, how to get around, and keeping all your important documents organized, it can feel like you need a personal assistant just for your bucket list. Lucky for us, there’s an app for just about everything these days. Here’s a list of essential apps that every frequent traveler should have on their phone. They’ll make your life so much easier so you can focus on enjoying the beautiful scenery in front of you. 

5 Essential Apps for Frequent Travelers

1. Google Maps – For Navigating Anywhere Like a Pro

This one’s a no-brainer. Google Maps is the queen of navigation apps. It doesn’t matter if you’re in a bustling city or a quiet countryside, this app will get you where you need to go. And it’s not just for directions. You can use Google Maps to find nearby restaurants, ATMs, pharmacies, or even check how busy a spot is in real-time. You can also download maps offline so that even when you’re deep in a Wi-Fi desert, you’ll still be able to find your way to that hidden gem of a restaurant.

Pro tip: I use Google Maps not just to figure out how to get back to my hotel after getting lost, but also to save my favorite places. You can create lists on your account and save places directly on your map. One of my favorite things to do is wander around a city and save spots I encounter along my walk. Maybe that cute wine bar isn’t the best fit for breakfast, but you can come back to it for pre-dinner (if you save it to remember where it was). Some of my lists include “coffee shops,” “Christmas markets,” wellness spots,” and “art & culture.” 

2. Skyscanner – For Finding the Best Flights at the Best Prices

Looking for budget-friendly flights? Skyscanner is your go-to app. It’s perfect for comparing airlines, flight times, and prices. This is the app I used exclusively to find the best flights back in my nomadic days. You can set alerts to track price drops, and if your dates are flexible, it’ll show you the cheapest times to fly. Skyscanner also offers options for hotels and car rentals, making it a great all-in-one travel tool for budget-conscious adventurers.

Pro tip: If you’re up for an adventure or have an extensive bucket list, try setting your search to “Anytime, Everywhere.” When you search this way, you can see flights to all areas of the world from your airport of choice, and the best dates to travel to said destinations. Through this feature, I was able to snag deals like a 5 euro direct flight from Paris to Venice and a 20 euro round trip flight from Barcelona to Marrakech. 

3. PackPoint – For Packing Like a Pro

You’re heading out on a trip and staring at your suitcase, wondering if you’re forgetting something important. Enter PackPoint, the app that builds custom packing lists based on where you're going, how long you’re staying, and what activities you’ll be doing. It even takes the weather into account, so you won’t accidentally pack shorts for your winter trip to Iceland. PackPoint also helps you pack light and avoid the dreaded "I’ve brought too much stuff" feeling.

Bonus: Taking it a step further and actually moving abroad? Check out our blog post “How To Pack For a Move Abroad (Without Losing The Things You Love)” where we give you our best moving packing tips, carefully curated by an expert expat. 

4. Joona – For All Your Healthcare Needs on the Go

Now, let’s talk about health. Because even when you’re off on a grand adventure, keeping track of your healthcare needs is essential. Joona is a must-have app for frequent travelers who want to keep all their medical information at their fingertips. With Joona, you can digitize your healthcare records, including blood tests, prescriptions, vaccinations, and doctor’s reports. If you’re traveling to a country with different healthcare systems or languages, Joona has you covered. No more lugging around a folder full of papers or scrambling to remember which vaccines you’ve had. With Joona, your health info is always secure and accessible—making it one less thing to worry about while you’re exploring the world.

Pro Tip: Forgot your antihistamine medication at home? Keep a copy of your go to medication on the Joona so you can show a pharmacist anywhere. Nothing is worse than having allergies while trying to enjoy blooming spring days.

5. Google Translate – Because Not Everyone Speaks Your Language

Google Translate is a lifesaver when you’re in a country where you don’t speak the language (which is probably most countries). It’s got a cool camera function where you can point your phone at signs, menus, or even a street poster, and it’ll translate it for you instantly. Plus, you can download language packs to use offline, so even if you’re out of range, you can still ask where’s the bathroom or could I order some water? 

Pro tip: Use Google translate for proper pronunciation. This is essential when you’re ordering food - the line between beverage and fish in French is thin. Not a happy mix up.

Final Thoughts

From organizing your trip details to keeping your health records up to date with Joona, these essential apps for frequent travelers cover just about everything you need when you’re on the go. So, next time you're planning an adventure, make sure your phone is stocked with these handy tools. Safe travels and may your never-ending bucket list fill you with more exciting adventures!