Healthy travel tips to help you boost your well-being on the road.

We all work hard for our annual vacations, weekend getaways, and day trips. So naturally, we want to make the most of our well-earned time away.

We want to feel good & fully engage in our experiences! And that all starts with good health & well-being.

You know…having the energy, focus, and sanity to embrace the day. To enjoy, laugh, learn & be present in the moment.

It goes without saying, that for most of us, healthy and safe travel is our main aim. That way we can enjoy our trips and have unforgettable experiences.

It only takes a bit of attention to craft healthy travel and the key being intentional.

With a bit of planning before, during and after, you’re more likely to harmonize wellness activities with travel and get the outcomes you want and need.

Certainly, you have great memories of vacations when you were happy, felt well & were full of energy. Probably those too when you were sick, stressed, or too exhausted to really enjoy traveling. No one prefers the latter.

So, what’s the secret to staying healthy during travel?

The truth is, the answer is rooted in a simple approach. One that’s not complicated nor expensive and does not involve the latest fad or miracle product.

It’s about being engaged & incorporating small steps of healthy living into your daily routine.

If healthy, sane, & well-balanced travel is what you crave, you’ll love these ideas.

Why Wellness Travel Matters

I’m a big advocate of wellness travel or traveling with thought and attention to well-being.

Why? Well, over the years, I’ve had plenty of opportunities to practice managing my health on the road.

On one hand, there have been challenging & transformational hiking experiences and fun high-paced family vacations. As well as, I’ve found myself traveling post-surgery, with chronic pain, and while managing grief.

You know, the full life.

One of my biggest takeaways has been that it’s worth it to make time for healthy habits during travel. Taking time to practice self-care makes a big difference in energy, balance, & well-being.

It matters. Both in the present moment and for our future growth.

15 Healthy Travel Tips

Here are 15 simple tips for healthier travels. Easy ways to increase energy, keep illness at bay, and find calm when you’re on the road.

These habits may not be new ideas. But, they are small actions that can have a big impact on your health & well-being.

In today’s world, they are definitely worth the reminder. As it’s easy to forget how effective they can be when the demands of life often get the better of us

Hydrate: Think Water First

Plane travel, weather changes & plenty of walking make hydrating before, during & after travel essential.

Coconut water, smoothies, and fruit are great options for rehydrating on the road. Also, since dehydration can often be mistaken for hunger, be sure to drink regularly throughout the day.

A sustainable choice is to pack a refillable water bottle. The Tap Collapsible Water Bottle is ideal for travel, as it collapses flat when not in use and has a carabiner that will easily attach to the outside of any bag (perfect for hikes).

Plan Daily Movement

No matter where in the world you find yourself, there will be plenty of opportunities to move.To keep your mind and body happy!

Try hiking, dancing, go swimming at a local beach, or hit the hotel gym. Whatever and wherever just get yourself moving!

A few of my favorite adventures have been Kayaking The Cornwall Coast, Doing a Via Ferrata in The Dolomites, and Sunday Morning Yoga in Hyde Park. All beautiful & meaningful experiences that still bring a smile to my face.

Read More: 12 Ways to Stay in Shape While Traveling

Walk..Anywhere & Everywhere

Waking is so easy to work into travel. It’s a simple and convenient way to see the world, as well as a great way to explore.

It’s also an ideal way to mindful & slow travel. To take your time and absorb your destination, up close & personal.

You can explore like a local, wander off the beaten path and find new experiences. Here are a few ideas:

• walk instead of taking mass transportation
• stay in a walkable neighborhood
• take a mindful photo walk

Read More: How to Take a Mindful Photo Walk for Fun, Joy & Well-Being

Wash Your Hands

According to the CDC, hand washing is the single most important way of preventing the spread of infections.

Since we all know that planes, trains, and travel, in general, increases our contact with germs…this is a no brainer!

Washing hands with soap and water one is the most effective way to kill germs. However, if soap and water aren’t handy, try an alcohol-based hand sanitizer that contains at least 60% alcohol.  

Protect Your Skin

Sunburn is no fun!

You don’t want a painful sunburn putting a damper on your much deserved trip, do you?

Prepare ahead of time by packing a hat and an umbrella. Of course, don’t forget the sunscreen (with an SPF of 30+) to protect your skin from UVA and UVB rays.

Dress for Comfort

Let’s face it, life is too short to be uncomfortable!

From the plane ride to your destination adventures, what you pack can make all the difference in your comfort level during travel. Really, nobody wants to be on vacation and get distracted by ill-fitting clothing. Be too hot or cold.

Or even worse, get blisters from the wrong shoes!

Pack loose, breathable and comfortable layers that make it easy to move. Take shoes that will go the distance with your travel plans and don’t forget a good scarf. Which will keep you warm during transit and come in handy if you need cover for a religious site.

Eat a Nourishing Breakfast

Start your day energized so you can go the distance with your travel adventures.

Find a local place where you can grab a healthy breakfast and enjoy the atmosphere. Or pack a healthy breakfast and head to a local spot of beauty.

PS: make it even more mindful by going tech-free!

Carry Healthy Snacks

I never leave home without healthy snacks, as you never know when you might go a long time without access to a nourishing food.

Pack high fiber and/or protein snacks to help keep your energy level even throughout the day. So you can avoid the crankiness that comes with being hangry. Nuts, seeds, and fruit are all convenient snacks. For something more substantial, pack a high-quality protein bar like Rx Protein Bar.

Personally, there are always fruit and nuts in my bag, always!

Limit Sweets, Sugar & Sodium

Nothing can drain your energy quicker than consuming too much white flour, added sugars and sodium.

This seems to be particularly easy during travel. For some reason, there always seems to be plenty of refined carbs! So when traveling, I make it a point to get plenty of veggies daily.

Now don’t get me wrong, part of travel partaking in local treats, but it’s also about finding balance.

I also skip the drink cart on planes, as alcohol can interfere with sleep, especially on long haul flights.

Create a Comfortable Sleep Space

The importance of getting enough sleep can’t be overstated.

Yet it’s easy when traveling to get less sleep. You know, getting up early & staying out late just try and maximize the time away.

Be sure to plan for adequate sleep, as well as, add in a few minutes of relaxation before bedtime to improve your sleep. In addition, don’t forget to create a dark sleep space to keep your body’s circadian rhythms in sync.

I often travel with my pillow and a single sheet, especially if I’m driving. Many of the beds in Europe have comforters, but no sheets. And I get too hot, and sleep much better with packing this one simple item.

Also, remind yourself to avoid phone use before bed since the light interferes with sleep.

Deep Breathing

Breathing in a great tool for well-being every day of the year!

Research shows that the simple act of breathing can change our mind & body, for the better. That’s because breathing helps you get more oxygen (energy), connect your mind & body, and promote feelings of calm that help keep stress at bay.

Which is the perfect trifecta in any traveler’s book. Right?!

Not sure where to start, keep it simple with 3 deep breaths. It’s one of the simplest ways to relax & unwind.

Plan Ahead & Research Before You Go

There are many reasons to do research before you hit the road.

Planning helps you to prepare, better understand your destination, and make more informed decisions after you arrive. And perhaps the most important thing is that planning ahead helps to reduce the situational stress that comes with travel.

After all, most of us travel to leave our worries behind, not add to them!

Have an Exit Strategy

This is a key international travel tip!

Health insurance is of the upmost importance when you travel out of the country. Research and know any and all policy limitations, so you can buy additional coverage if necessary.

You don’t want to be the one caught behind the 8 ball if the unexpected happens!

Pack a Healthy Travel Bag with First Aid Essentials

Packing a small ziploc bag with some basic first aid essentials is always a good idea, even if you’re not planning epic outdoor pursuits.

A few simple things like bandaids, blister care and wipes can go a long way in a pinch.

Don’t Forget Vaccines & Medications

Last but not least…

One of the best ways to maintain a healthy travel lifestyle is to know what vaccines you need to protect you from disease.  

Vaccine requirements differ from country to country, and even from one day to the next. So keep abreast of the latest requirements of the countries you will be visiting.

Also, if you have prescription medicine, check ahead of time to ensure it’s legal where you are visiting. In addition, be sure to take the original container.

I hope these small steps make your tomorrows bigger, better & more balanced. Now go plan that next trip!

until the next time…
… live well – travel well – be well

More to help you travel well…

• Capturing Wellness: Photography as Self-Care
• 10 Wellness Things To Do in Covent Garden
• 7 Wellness Things To Do In Port Isaac
• Mindful Edinburgh- 8 Places To Find Travel Bliss