I know from first hand experience that figuring out how to stay healthy while traveling can be one of the most difficult parts of any trip.
Your whole routine gets messed up and wellness tends to get put on the back burner – with limited food options, unpredictable schedules, and jet lag.
I definitely struggled (and still do) with this when I travel, especially when it’s an international trip or when I’m on a busy schedule. But “healthy” doesn’t mean that you have to be perfect. It’s all about small, intentional choices throughout the trip that adds up and makes you feel a little bit better.
Disclaimer: I’m not a doctor or a health professional of any kind, and this is all based on my own experiences as a woman with a lot of travel experience.
In this post, I’ll cover the wellness habits that I keep in mind while traveling for all aspects: body, mind, and soul – all tailored specifically for women.
Mindset
If you’ve ever wondered how to stay healthy while traveling without losing your routine, the key is to start with your mindset.
As I mentioned before, staying healthy is not an “all or nothing” thing. For most people, traveling will involve either leisure (vacation, retreats, visiting family/friends) or business (work, duh).
This means that your primary focus will be on the main activities you’re doing, plus all of the other factors that come with traveling in general, including safety and logistics of accommodation, transportation, etc.
So how do you expect to be 100% on your A-game, without having to shift your whole focus to that, rather than fun?
You aim for consistency, not intensity. Simple changes to things you do already can make such a big difference, as long as you stay consistent with it.
It’s also important to focus on balance and thinking about keeping your body healthy, rather than thinking about restrictions and things you can’t do or eat.
So, to make it simple, here is a summary of some of my mindset shifting tips:
- It’s not “all or nothing”
- Aim for consistency over intensity
- Wellness is about balance, not restriction
- Be kind to yourself – the number one priority is to be happy and healthy!
Nutrition
With that mindset, let’s get into food and what you consume during your trip.
When thinking about how to stay healthy while traveling, food choices are usually the first place to start.
I love food. My favorite part about any trip, abroad or domestic, is the food. So my tips on nutrition is not to eat less or cut out carbs for the entirety of the trip. My philosophy on nutrition and food is to enjoy as much of the food as you want, but be smart and efficient about it.
Drink More Water
There’s a reason why every single article or video about wellness says you need to drink more water – because (i hate to break it to you but) it’s true! Especially during travel, we tend to get too busy or forget to carry around a bottle of water. I always try to keep a big bottle of water at my hotel so I remember to drink it at least before I go to bed and when I wake up.
Smart snacking
Ok so I’m not saying you have to go crazy and buy all the healthiest protein bars from your hometown and bring it with you on your trip. However, having a couple of your favorite healthy snacks with you in your purse or in your suitcase really comes in handy when you’re abroad or on the road and want something filling that’s not greasy fast food.
Balanced meal
Try to have a balanced meal, when you can by making sure you have at least some kind of protein and some kind of veggie every day. Even if it’s just substituting a side salad for dinner instead of fries, or adding on some shrimp to your pasta. It’s all about the balance.
Enjoy each bite
This is my favorite tip in nutrition and one that has worked the best for me. By taking my time to taste every bite, it does a few things. 1. You take your time eating, giving your body time to process how full you are. 2. You make the meal more memorable.
If you can incorporate even one of these tips, you’ll feel better during AND after your trip.
Movement That Fits YOUR Schedule
Exercise is just as important as nutrition, and when you’re on vacation, there are a few ways to fit it into your busy schedule.
Sight seeing = walking
If you’re exploring a new city or sightseeing, it’s almost a guarantee that you’ll be getting your steps in. This isn’t so much a tip, but more of a reminder that you’re in fact getting some cardio in while you’re having fun!
Quick hotel workouts
Easy body weight exercises, light stretching, hitting the gym, whatever you can do is great! Ideally, you should be doing some type of cardio plus strengthening exercises for the best results. So even if you ARE walking around, take 5-10 minutes to stretch or do some core exercises before heading out for the day and your body will thank you later.
There are so many more ways to get movement during a trip, but I will go into it in detail in a separate blog!
Sleep & Recovery
When you’re having fun partying, exploring, or just talking with your travel buddies, sleep and rest may not be your top priority. It’s like when kids have sleepovers and stay awake until the morning talking and having fun – you can’t help it!
BUT let me tell you right now, sleep is so important (especially for women – biologically, women typically need more sleep than men). Without proper rest, you’ll burn out after a few days or worse, get sick! And we don’t want that.
Combat jet lag
This is something I do every time I fly to a different time zone. The minute you get on the plane, change your phone time to your destination. If it’s a long haul flight, get your sleep in according to your destination time. For example, if I’m going to Japan and catch a midnight flight, I’ll try to stay up for most of the flight so that when I arrive in Japan in the evening, I’ll be able to sleep really well and be refreshed for the next day.
Respect your limits
If you’re out with your friends or family, they might be more active or have more energy than you at times. It’s important to listen to your body and make adjustments in the schedule, or head back to the hotel early to get rest, if you feel like you should. Don’t let anyone pressure you into staying out or going on another adventure if you’re feeling too tired.
Mental & Emotional Wellness
As an anxious introvert, I know that my mental and emotional wellness needs to be kept in check at all times. If you’re like me, these tips might help:
Assign some alone time (especially for introverts)
This is important especially if you’re traveling in a big group. I try to assign a couple of hours once or twice throughout the trip just for myself to explore on my own or rest. This has helped me reset a bit, and in turn has helped me have an even better time with the group!
Meditation or breathing apps
You can take a few minutes at the beginning or end of the day to meditate and focus on breathing. Using apps like Headspace or Calm can help too!
Journaling or reflection
I personally like the idea of taking a journal with me whenever I travel to jot down random things I notice or what I did that day. Even more, it helps to unwind if you can write down some of the things you’re thinking – whether it’s positive or negative.
Safety & Self-Care Essentials
This last section is just a reminder of some general safety and self-care tips!
SPF
Protect your skin! Even in the winter or on cloudy days, you should be wearing sunscreen when you go outside.
Hand sanitizer & wipes
I think this has become more common since COVID, but it’s always a good idea to carry around hand sanitizer or sanitizing wipes just in case there’s no bathroom to wash your hands at before having a snack, or you want to wipe something down.
First aid/wellness kit
I like creating little emergency kits for when I travel with things like bandaids, advil, etc. in case something happens.
Boundaries & intuition
Here’s my last little point. Setting boundaries and trusting your gut instinct will go a long way in helping you stay safe, so that you can have the most fun on your trip.
Traveling is fun, but it would be nothing without staying healthy and safe!
I mentioned a lot of tips on how to stay healthy during your trip, but remember – You don’t need to do it all – pick and choose a few habits that make you feel good and naturally fit into your travel schedule.
Remember, knowing how to stay healthy while traveling isn’t about perfection – it’s about progress, consistency, and seld-kindness!
What’s one healthy habit you swear by while traveling? I’d love to hear it in the comments below!
Happy travels!
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