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!
