7 Healthy Habits to Maintain While Traveling

Key Highlights

Stay hydrated, eat well, and stay active during travel.
Ensure restful sleep, practice stress reduction, and keep up with personal hygiene for well-being.
Keep fitness goals in check and find opportunities to exercise while traveling.
Visit local parks and use hotel gyms or apps to exercise.
Try local healthy foods and pack nutritious snacks for energy.
Practice yoga or meditate, and take time for journaling to stay mindful and relaxed.

With warm weather and more relaxed work schedules, summer is the perfect time to embark on a travel adventure.

Whether you’re going on a beach vacation, camping in the woods, or exploring new cities and countries, traveling offers a chance to break free from your normal routine and experience new sights and cultures.

While travel can be exciting and rejuvenating, it’s wise to maintain your healthy habits even while on the go.

1. Prioritize Staying Hydrated

To ensure you stay hydrated during your travels, make it a priority to drink plenty of water throughout the day.

Carry a reusable water bottle with you and refill it whenever you have the opportunity. If you’re traveling by plane, drink water before, during, and after your flight to combat the dehydrating effects of the cabin air.

Additionally, limit your intake of dehydrating beverages like alcohol and caffeine. Staying hydrated is not only important for your overall well-being but also for supporting your immune system and digestive system.

Drinking enough water helps to flush toxins from your body, improve digestion, and keep your immune system strong. So, be sure to prioritize staying hydrated during your travels to feel your best and maintain optimal health.

2. Opt for Nutritious Food Choices

When dining out, look for restaurants that offer healthy options or focus on local cuisines that incorporate healthy fats and proteins.

Aim to include a variety of colors on your plate, as this indicates a range of nutrients. Opt for grilled or steamed dishes instead of fried foods, and choose whole foods over ultra-processed.

If you’re staying in accommodations with kitchen facilities, consider cooking some of your meals using fresh ingredients. This allows you to have more control over what goes into your meals and ensures that you’re making nutritious choices.

3. Incorporate Physical Activity into Your Itinerary

a woman in purple yoga pants stretching on a rock

Look for opportunities to engage in physical activities that you enjoy, such as walking tours, hiking, or trying out local fitness activities.

Explore the city on foot or rent a bike to get around.
Take the stairs instead of the elevator whenever possible.
Engage in water sports or go for a swim if you’re near a beach or a pool.

If you prefer structured exercise, consider packing lightweight equipment like resistance bands or a jump rope to create your own workout routine. Many fitness apps offer bodyweight exercises that you can do anywhere, anytime.

4. Ensure Adequate Rest and Sleep

a woman reading a book in a hammock by a lake

Make it a point to allocate sufficient time for rest and aim for at least 7-9 hours of sleep each night. Create a sleep-friendly environment by ensuring that your accommodation is quiet, dark, and cool.

Use earplugs, eye masks, or white noise machines if necessary.

Establish a bedtime routine to signal to your body that it’s time to wind down and prepare for sleep. Avoid caffeine and electronic devices close to bedtime, as they can interfere with sleep quality.

If you struggle with jet lag, try gradually adjusting your sleep schedule a few days before your trip to minimize its effects.

5. Practice Mindfulness and Stress-Reduction Techniques

Take time each day to engage in mindfulness activities such as deep breathing, meditation, or yoga. These practices can help you stay grounded and centered, reduce stress, and improve your overall mood.

In addition to mindfulness, incorporate other stress-reduction techniques into your travel routine. This could include going for a leisurely stroll, sitting in a park and observing nature, or engaging in activities that bring you joy and relaxation.

Remember to be kind to yourself and take breaks when needed. Traveling can be hectic, so giving yourself permission rest and recharge is crucial for maintaining your mental health.

6. Maintain Personal Hygiene and Health Safety

a black faucet with a black handle and a brown mug on a tile wall

Here are some essential steps to maintain personal hygiene and health safety while on the go:

Wash your hands frequently with soap and water for at least 20 seconds. If soap and water are not available, use hand sanitizer with at least 60% alcohol.
Avoid touching your face, especially your eyes, nose, and mouth, to prevent the spread of germs.
Cover your mouth and nose with a tissue or your elbow when coughing or sneezing. Dispose of used tissues properly and wash your hands afterward.
Carry disinfecting wipes and use them to clean frequently-touched surfaces such as doorknobs, handles, and countertops.
Practice social distancing by maintaining a distance of at least 6 feet from others, especially in crowded places.
Follow local health guidelines and regulations, including wearing a mask in public places if required.

7. Stay Connected with Your Fitness Goals

First, set realistic and achievable fitness goals for your trip. This could include maintaining your current exercise routine, trying new activities, or incorporating short workouts into your daily schedule.

If you have access to a gym or fitness facilities, take advantage of them and continue your workout routine. If not, there are plenty of exercises you can do using only your body weight, such as push-ups, squats, lunges, and planks.

Resistance bands are also a convenient and portable option for strength training.

Additionally, many fitness apps offer workout routines and guided exercises that you can follow from anywhere, anytime. These apps can help you stay motivated and on track with your fitness goals.

Conclusion

Maintaining healthy habits while traveling is helpful for ensuring your well-being on the go. From staying hydrated to making nutritious food choices, physical activity, and practicing mindfulness, can help you stay energized and balanced during your travels. You can enjoy your journey to the fullest by prioritizing self-care and health safety. Remember to explore local parks, try healthy cuisines, and find time for relaxation amidst your adventures. Embracing a holistic approach to wellness while traveling will not only enhance your experience but also contribute to your overall health goals. Stay active, eat well, and take care of yourself wherever your travels may lead you.

Frequently Asked Questions

1. Why is it important to maintain healthy habits while traveling?

Maintaining healthy habits while traveling is crucial to ensure you have the energy and vitality to enjoy your trip. It helps prevent travel-related illnesses, manage stress, and maintain overall well-being.

2. What are some healthy eating tips for travelers?

Stay hydrated by drinking plenty of water.
Choose restaurants that offer healthy menu options.
Pack nutritious snacks like nuts, fruits, and protein bars.

3. How can I stay active during my travels?

Incorporate physical activities like walking tours or hiking.
Utilize hotel gyms or local fitness centers.
Practice simple exercises or yoga in your room.

4. What are some ways to manage stress while traveling?

Plan your itinerary to include relaxation time.
Ensure you get adequate sleep and rest.
Practice mindfulness or meditation techniques.

5. How can I ensure I get enough sleep while traveling?

Stick to a regular sleep schedule.
Bring items that aid sleep, like earplugs or a sleep mask.
Create a calming bedtime routine, even when away from home.

6. What should I pack to maintain my healthy habits?

Reusable water bottle
Healthy snacks
Comfortable walking shoes
Portable fitness equipment (like resistance bands)

7. How can I maintain good hygiene while on the go?

Carry hand sanitizer and disinfecting wipes.
Wash your hands frequently.
Avoid touching your face, especially in crowded places.

8. Are there any apps or tools that can help me stay healthy while traveling?

Fitness apps with workout routines
Meditation and mindfulness apps
Apps to find healthy restaurants and local fitness centers

9. How do I deal with jet lag and time zone changes?

Gradually adjust your sleep schedule before you leave.
Stay hydrated and avoid caffeine or alcohol close to bedtime.
Spend time outside during daylight hours to help reset your internal clock.

10. What are some tips for maintaining mental health while traveling?

Stay connected with loved ones through calls or messages.
Keep a travel journal to process and reflect on your experiences.
Take breaks and allow yourself downtime to relax and recharge.

Research

Ahn, Y.J. and Janke, M.C., 2011. Motivations and benefits of the travel experiences of older adults. Educational Gerontology, 37(8), pp.653-673.
https://doi.org/10.1080/03601271003716010

Chen, C.C. and Petrick, J.F., 2013. Health and wellness benefits of travel experiences: A literature review. Journal of Travel Research, 52(6), pp.709-719.
http://dx.doi.org/10.1177/0047287513496477

Chen, C.C. and Petrick, J.F., 2016. The roles of perceived travel benefits, importance, and constraints in predicting travel behavior. Journal of Travel Research, 55(4), pp.509-522.
https://doi.org/10.1177/0047287514563986

Durko, A.M. and Petrick, J.F., 2013. Family and relationship benefits of travel experiences: A literature review. Journal of Travel Research, 52(6), pp.720-730.
http://dx.doi.org/10.1177/0047287513496478

Moal–Ulvoas, G. and Taylor, V.A., 2014. The spiritual benefits of travel for senior tourists. Journal of Consumer Behaviour, 13(6), pp.453-462.
http://dx.doi.org/10.1002/cb.1495

Petrick, J.F. and Huether, D., 2013. Is travel better than chocolate and wine? The benefits of travel: A special series. Journal of Travel Research, 52(6), pp.705-708.

Stone, M.J. and Petrick, J.F., 2013. The educational benefits of travel experiences: A literature review. Journal of Travel Research, 52(6), pp.731-744.

Walsh, S.M. and Flaherty, G.T., 2021. Health risks and benefits of international travel for adult patients with asthma. International Journal of Travel Medicine and Global Health, 9(4), pp.149-154.

World Health Organization, 2007. International travel and health: situation as on 1 january 2007. World Health Organization.