10 Travel Hacks for Your Health

For as long as I can remember I have loved traveling and am fortunate enough to have traveled all over the world. While my trips have ranged from extremely low-budget backpacker, to luxury resorts, long-term remote work stays, and corporate travel, the one common lesson that I have learned is how important it is to stay on top of your health while you are away.

Traveling can be the perfect opportunity to relax and unwind or just get a change of scenery but it can also be easy to deviate from your routine and forget about healthy habits. Staying healthy when you’re traveling can be a challenging feat but it can allow you to make the most of your trip, feel your best and show up to any adventure, whether for leisure or business, with the energy and mental capacity to take on anything.

Today I am sharing a round-up of 10 travel hacks that will keep your health and fitness goals in check so you can be feeling good no matter where in the world you are going.

10 Travel Hacks for Your Health

1) Stay Hydrated

Staying hydrated while traveling is very important on every stage of your journey. On airplanes the humidity is very low which dehydrates you from the start of your trip. Not every destination has easy access to water everywhere either. Below are a few of the ways that I ensure I keep hydrated while on the move:

  • Reusable water bottle: I recommend coming prepared with a reusable water bottle that you can refill at the airport or your accommodation. If you don’t have one available to you I try to pick up a smart water before getting on the plane.
  • Electrolytes: Electrolyte packets can be an easy way to ensure you are staying hydrated throughout your travels. The best I have come across are LMNT which has no sugar or additives and provides all the electrolytes you need to stay hydrated and healthy.
  • Tea: I always pack tea bags for a trip. Some of my go-to’s include:
  • Dandelion root: great for detox, blood flow, electrolytes, and digestion
  • Ginger: to help manage digestion, bloating, or nausea
  • Peppermint: has many of the same benefits as above but I love a cozy cup of peppermint!
  • Bedtime tea: to keep you on a good sleep schedule and help you wind down
  • Raspberry leaf: Great for the ladies to keep up with menstrual health and keep your hormones happy

2) Keep healthy snacks on hand

I always get extra hungry when traveling and to keep my energy up and blood sugar levels stable I try to have some healthy snacks on hand when on the go. It’s not always easy to find healthy options in new places so it’s good to have some supplemental healthy snacks in between meals.

You will almost always find these in my carry-on:

3) Get Sunlight first thing in the morning

Especially if you are changing time zones, getting morning light (even if it’s cloudy) within the first 30 minutes of waking can help set your circadian rhythm to your new schedule. Bonus points if you get some grounding in at the same time! It can also be beneficial to watch the sun go down for the same reason so take some time to slow down and enjoy golden hour!

4) Start your day with a healthy breakfast

Even if you plan to splurge the rest of the day, getting a high protein meal that includes veggies first thing in the morning can be a great way to set you up for a successful day and ensure you have the energy you need to make the most of your adventures!

5) Focus on movement

If you do no other exercise on your vacation or trip, walking can be the best way to stay mobile. Plus – the best way to see a new place is by foot! Try to walk instead of driving where you can and take in the sites. I personally love taking a walk after big meals out. Shoot for 7-10k steps per day to get the most benefit.

6) Be realistic about your itinerary

Don’t try to fit everything in and make time for rest. It’s easy to get caught up in wanting to see everything because you don’t know when you’ll be back but I’ve learned I enjoy my trips more when I focus on the top things I want to do while also leaving room or spontaneity. When you’re planning the trip be smart about flight times – do you really want that 5 am flight or 9pm flight that gets in in the middle of the night if you can avoid it? I’m guilty of choosing flights that will give me the most time at my destination but almost always regret it once I’m there and feeling tired.

7) . Seek out local wellness activities

If you have time in your itinerary, finding a local wellness activity can be a great way to immerse in the local community. Some of my favorite activities to look for include yoga & meditation classes, local running or hiking groups, fitness classes, or sauna/cold plunges. My personal favorite splurge after a redeye was going to Aire Ancient Baths – a bathhouse with hot, cold, and salt pools that is in cities such as London, New York and Copenhagen.  

8) Plan out your accommodations

Seek out accommodations that will give you access to what you need for your health. Some accommodations have better access to walking trails, fitness facilities, and healthy food options than others so do your research in advance. More and more hotel brands are also starting to prioritize health and wellness like Westin and Even Hotels. Westin will even provide workout clothes if you forget yours.

For a more boutique experience look in advance at what smaller hotels are offering. When our own, Maeve Driscoll was recently exploring the hidden gems of Bermuda, she found a tranquil retreat that offered massages with lymphatic drainage techniques.

For a full-blown luxury wellness escape, check out Canyon Ranch and Miraval Resorts where the focus is entirely on your wellbeing.

9) Breathe

Travel can feel overwhelming sometimes. The overstimulation that can come with airports and, traffic and cities tied in with having to arrive early, make sure you packed everything, etc. can really add up to a lot of stress. Remember to breathe and stay calm. Downloading a meditation app that you can listen to on the plane before takeoff or simply pausing in chaotic environments to take a few deep breaths can make the biggest impact on your day and how you perceive your surroundings.

10) Don’t stress about eating out more and working out less

The Stress of staying from your routine can cause more harm than missing a few days of working out or eating a few splurge meals. You need to enjoy yourself once in a while and traveling can still be the perfect time to indulge. By prioritizing walking and the other hacks above you will be set up for success to both enjoy yourself and maintain your healthy lifestyle.

Bonus – my healthy travel must haves:

  • – Noise canceling headphones
  • – Eye mask
  • – Hand sanitizer spray and cleaning wipes (always wipe down the plane area, especially the tray table!)
  • – Compression socks for long flights
  • Biolight redlight
  • – Comfortable walking shoes

Now get out there and plan your next adventure knowing you can maintain your healthy lifestyle and enjoy yourself at the same time!


Lauren Mason

Lauren lives on Cape Cod, Massachusetts but spends as much time as she can exploring the wonders of rest of the world with a more recent focus on destinations where she can explore the outdoors. She’s very passionate about health and wellness and how to maintain health while traveling. When not traveling she love to spend time at the beach with her two black labs.

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