Ways to stay healthy while travelling

Ways to stay healthy while travelling 13JUN

Ways to stay healthy while travelling

When you’re on the move, healthy options can often be few and far between. It can be challenging to even find the time to concentrate on your health with all of the distractions that surround you when you’re travelling. However, if you are travelling it doesn’t mean that your healthy lifestyle needs to be placed on ‘pause’ – it’s absolutely possible to fuel your body while on vacation too. The choices you make while you’re away from home can influence how you feel during your trip, and also have consequences long after you return home.

You can learn how to stay healthy while travelling so you can enjoy your trip to the fullest. Here are a few handy tips for you to keep in mind.


Often when we’re traveling, we don’t have access to food at regular intervals. Make sure you pack healthy snacks in your backpack. For example, tuna or vegetable sandwiches, biscuits, almonds, boiled vegetables, yogurt, fresh and dried fruits, and hard-boiled eggs.

Trying the local cuisine is a pleasurable part of any vacation. You can and should let yourself enjoy one ‘cheat’ food each day but be selective and pick something that is unique to that destination.


Staying hydrated while travelling is an important way of being on track. Instead of ordering a glass of wine or a can of beer or coke, drink water whenever you get the opportunity. When we are outdoors we usually prefer having our water and drinks with ice. Don't do it unless you are completely sure. Or else you could end up with a horrible sore throat. When in a new place we are likely to be unsure about the water quality hence drinking purified bottled water is the safest.

Pro Tip: As a rule of thumb, most experts recommend consuming 8 ounces of water per hour on a flight and 1 ounce for every pound of body weight during the day.


When traveling, sleep is one of those things that is crucial to the experiences you have when starting out on your trip. Whatever you do, try to adjust to the local time on the day you arrive. It’s okay to listen to your body and get used to a new schedule gradually. Take a short nap or rest in the afternoons if you need to but do your best to stay up until the early evening, at least. You may find yourself waking up a little later or going to bed a little earlier than you usually do at home. Don’t be too hard on yourself. It’s better to take it easy than to overdo it and end up sick and missing out on your tour.


Have a full day ahead of you? Take time to find a workout routine that is easy and adaptable for you to do in your hotel room. When you wake up dedicate at least 5-10 minutes every morning to stretch before you start your day of adventure. Stretch your arms, legs, neck, shoulders, and back – you’ll feel refreshed. If the hotel you are residing at has a gym, why not start your day with a workout session. It is said that your body should get at least a minimum of 30-60 minutes of physical activity every day. On the other hand, if you are unable to have a dedicated stretching or workout session it’s easy to sneak in simple neck and shoulder stretches throughout the day while you’re waiting for your food, the bathroom, commuting, etc. Also, stretching right before bedtime relaxes the muscles and will give you better night sleep.