Tips for Healthy Travel

Having previously spent lots of time traveling for work, I know what it’s like to be on the road (or in the air), and many of my coaching clients have a similarly busy lifestyle.

I often hear clients say something to the effect of, “I have a great routine at home… but it all goes out the window when I’m traveling.” It’s understandable — travel is tough on the body and mind, both in ways we notice and some we don’t.

Many of us find ourselves traveling often, whether we’re flying each week for a consulting job, on tour with a performing arts troupe, attending conferences around the world, or just going on vacation. The constant change in our schedule can take a toll on our bodies and minds. Here are some ways you can lessen the impact.

1. Set yourself up for good sleep.

Sleep is powerful for our physical well-being, mental clarity, regulation of moods, and more — and it easily gets wrecked when we travel. From travel anxiety to changing time zones uncomfortable travel arrangements, it can be difficult to stay rested.

Two tools that have made a world of difference for me come at the recommendation of my brother-in-law, who is always jet-setting at a moment’s notice for work.

First is the Trtl Travel Pillow, a goofy contraption that looks like a cross between a scarf and a neck brace. As someone who could not for the life of her sleep on airplanes, I was willing to give anything a try, and the Trtl was a game changer, allowing me to finally get some shut-eye on flights and train rides.

The second tool is an app called Timeshifter, which helps prevent jet lag by allowing your body’s circadian rhythms to adjust before you even leave home. I used it going to and from Asia twice last year, and while I wasn’t completely free of jet lag, I fared better than some of my travel companions, especially on the way there.

While both of these items require a small investment, I think they’re absolutely worth it to increase the chances of waking up refreshed.

2. Hydrate, hydrate, hydrate!

Hydration is key regardless, but is especially important if you’re drinking alcohol, traveling by plane, visiting a warm climate, or any combination of the above. Drinking water is essential for regulating many of our body’s processes, and especially for digestion, which can already become disrupted while traveling.

If you’re traveling to an area with clean drinking water, bring your reusable water bottle and refill it as you can. If you’re not sure about the water quality, be sure to take precautions as recommended by the CDC.

3. Pack healthy snacks.

Whether you’re traveling for work in the U.S. or jetting across the world, there’s a high chance you might not have access to the foods you’re used to at home. One thing that stays the same is that hanger can strike anytime, anywhere. Be equally ready for sad boardroom snack trays, long hikes, or unexpected delays by bringing your own snacks. I always pack a box of RXBars in my suitcase.

4. Bring the medications you need (and some you might want). 

As the daughter of two physicians, one of whom was an Eagle Scout, I learned from a young age to be prepared (maybe overly so) for travel. My dad would always pack a small pharmacopeia with him, truly ready for anything. This may be the best habit I’ve carried into adulthood, and I’m not the only one who’s benefited from it. Though I’ve gotten some flak from friends for my gallon-sized Ziploc packed to the brim with every medicine imaginable, those same friends have been known to need a Benadryl, Imodium, Pepto Bismol, Tylenol, Benefiber packet, or some Neosporin and a band-aid at a moment’s notice. Bringing these over-the-counter meds in addition to your prescription medications is especially important when traveling abroad, but it can also save you lots of money from sky-high prices in airport drugstores closer to home.

In addition, always research the countries you’re visiting for any vaccines or medications you might want before you go, and talk to your doctor about whether they’re right for you.

5. Keep a kernel of your home routine.

Whether you’re traveling for work or for fun, it’s likely that your schedule isn’t entirely in your control, which can make your sense of home routine feel distant. Sometimes this is a good thing and can be restorative, but it can also be unsettling and disorienting.

Two of my health coaching clients travel frequently and have found some small ways to bring their home routines with them. One likes to wake up with a spicy drink in the morning, which they find energizes their body. They recently found a way to pack their special pepper from home on a trip to keep this morning ritual alive. Another client recently found pilates as a form of movement that feels accessible to them. In advance of a long trip abroad, we brainstormed some other short, equipment-free workouts they can do in their Airbnb or hotel room to take some time for themselves each day.

6. Be gentle on yourself.

When you’re traveling, life simply isn’t going to look or feel how it does when you’re at home — nor should it. It’s easy to fall into a trap of self-criticism for not fitting in a full workout, for staying out too late with coworkers or friends, or for eating the local fare to excess.

While you might not feel your best if you always let healthy habits disappear while you’re traveling, I believe in a holistic perspective on wellness; in other words, we need to live a little. My grandmother used to say, “You can sleep when you’re dead,” something I’ve kept in mind during a few all-nighters abroad. My other grandmother could eat a quart of ice cream in one sitting, which made me feel a-okay about multiple gelato stops in one day in Spain.

Remember — life’s too short to deprive yourself. Know that things aren’t going to be how they are at home, and embrace that.

7. Make a ‘travel toolkit’ you can keep on your phone.

When traveling, it’s easy to forget the tools you already have at your disposal. One of my clients recently spent a coaching session creating a one-page, virtual ‘travel toolkit’ for an upcoming trip abroad. It includes ideas for nourishment, equipment-free workouts, breathing exercises for stressful moments, and mantras for self-love. I spruced up the design and shared the final file they can keep in their phone’s camera roll or on the home screen as a widget, available to them at any time.

Staying healthy while traveling is one of my topics of interest as a health and wellness coach. If you have other health travel tips, share them in the comments below, or book a discovery session if you’d like to create a personalized goal for wellness while traveling.