28 Healthy Travel Tips - Part 1

If you have been planning a trip, but are concerned about staying healthy or on track with your health goals, there is no need to worry! It is possible to enjoy your vacation or business travel and stay on track the entire time.

The goal is to create a balance between enjoying yourself but also taking care of your health and wellness, especially if you are going on vacation.

Here are 28 tips that will help you and your family stay healthy while you travel.

1. Try to Get Enough Sleep

Getting enough sleep should be a priority when you’re travelling. People often underestimate the power of good sleep, but when you are travelling and are in different time zones, it can do a number on your physical and mental health.

Try to sleep according to the new time zone as soon as you can. This might mean having to sleep at what feels like odd hours, but your body will thank you.

Make sure to bring different aides that will help you get good sleep, including apps on your phone that offer soothing sounds for sleeping, a sleep mask, natural sleep aids, or maybe even your own pillow if you’re taking a road trip or can bring it on the plane.

2. Eat in Your Hotel Room or Airbnb at Least Once a Day

Try to eat one meal at “home” or wherever you are staying during your trip. This can help you have control over the ingredients and choose a more nutrient-dense meal. You never know what food will be available once you start exploring the city or town you’re visiting, so it helps to know that at least one meal a day is going to be healthy for you and your family.

3. Start Your Day With a Healthy Breakfast

The easiest way to have this healthy meal is to start with breakfast. Try to make a habit of eating a healthy breakfast, whether it is in your hotel room or a local café. Focus on nutritious foods like whole grains, fresh fruits, Greek yoghurt, and low-sugar coffee.

With a healthy breakfast first thing in the morning, you will have a lot more energy for exploring during your travels, and be able to reduce how often you splurge on treats and extra snacks while travelling.


4. Hydrate, Hydrate, Hydrate

Make sure you hydrate! Drink plenty of water as often as you can. Have bottled water or access to freshwater where you are staying, and always bring water with you. This tends to be one of those things people fall behind on when they travel since you are busy and might not have room to bring it with you.

But if you can, get a reusable water bottle for your walking and hiking, when going to a theme park, or anywhere you travel to and fill it up whenever you get the opportunity.

Of course, you want to be aware of the water quality where you are going! If the tap water is not safe to drink, have extra bottled water with you.

5. Walk When it’s a Safe, Available Option

The more you get outside and walk, the more you will get some daily exercise and physical activity. This is great for your physical health, especially if you are trying to maintain your fitness while you travel.

As an added bonus, walking is a great way to explore a new place and offers opportunities to see more of the city or village than you might have otherwise noticed.

6. Research the Conditions Before You Go

The more research you do about where you are visiting, the better off you will be. Research the weather and climate so you know what to bring with you in order to maintain your health and avoid illness. Know the area as far as safety measures to be taken, and look into the quality of food and water.

7. Know Where the Health Clinics Are

If someone happens to get ill on your trip or have an injury, you need to know exactly where to go and how you will get there. Whether you are on a road trip or you went on an intentional flight, you should know where the health clinics are and how to handle your health insurance situation.

8. Bring a First Aid Kit With You

You should always have a travel-size First Aid kit with you, no matter how you plan to travel. There are many kits already put together that include emergency supplies, like bottled water, bandages, ointments and creams, over-the-counter pain relief medications, bug spray, and other items.

You can also put it together yourself if you have unique health concerns or medical conditions, with different medications and emergency supplies.

9. Drink Your Antioxidants

Antioxidants are essential for avoiding illness, reducing inflammation, and even helping with chronic health conditions. You can increase antioxidants on your trip by drinking beverages like cold-pressed juice, herbal tea, pomegranate juice, and matcha.

10. Use Apps for Meditation to Reduce Anxiety

If you struggle with travel anxiety or tend to have a lot of emotional stress when you are not at home, download some apps on your phone that will help with meditation. Popular apps like Calm and Headspace offer meditations that are short and easy to listen to, and come in handy during a panic attack or especially stressful time.

We find the Calm app is amazing for helping with this, you can find the link https://www.calm.com/


11. Bring Sanitizing Wipes for the Plane and plenty of Face Masks

Sanitize everything to avoid illness! If you plan to fly to where you’re going, there are going to be germs everywhere. The last thing you want to do is come down with something contagious before you board a plane with hundreds of people and then plan to enjoy a vacation.

Sanitizing wipes are easy to bring in your purse or carry-on, and can help reduce the germs around you. You can wipe your own items like your phone or computer, the tray in front of you, and anything you touch while in the airport or on the plane. Wipe your own hands with them as needed.

12. Visit Your Doctor Before an International Trip

For any type of international trip, it is a good idea to visit your general practitioner first. Let them know where you plan to travel to and for how long, and they will let you know if any vaccinations are necessary. They can also assess your health in general, and make sure you are physically prepared for the trip.

13. Take Your Probiotics

If you take no other supplements with you, at least bring your probiotics. Start taking them before you go on your trip to improve your gut health and balance your gut microbiome, then bring them with you and continue taking them throughout your trip.

Probiotics are an inexpensive way to improve your gut health and prepare it for the different types of cuisine you might be enjoying while on your trip.

14. Bring Healthy Snacks Wherever You Go

Healthy snacks help in so many ways while you’re travelling. They provide a more nutritious meal option when you are on a flight, are easy to grab when on a road trip, and can help tremendously if you are exploring a new city or going on a hike and aren’t sure where to get a healthy meal.

Here are some healthy snack options that you can bring just about anywhere:

Trail mix



Meat sticks

Packets of nut butter



Rice cakes

Protein bars

Granola bars

Energy balls

Dried fruit

15. Prepare for the Worst if You Have IBS

Travelling can cause a lot of stress and anxiety if you have irritable bowel syndrome, but that doesn’t mean you can never enjoy yourself! You just need to be prepared for anything and unfortunately be extra careful about what you eat.

Since food is probably your biggest trigger for your IBS, understand what food is available where you plan to visit. Know the restaurants and cafes, find the grocery stores to make your own food, and bring your own healthy snacks.

In addition to that, always have a change of clothes with you, any medication you take, and know where the nearest bathroom is just in case.

Follow for Part 2 next week!


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