How to Stay Healthy While Traveling
Stay Well While You Travel: A Summer Wellness Story
Summer is here—and with it, plenty of travel plans. Whether you're heading out on a vacation or taking a quick weekend road trip, staying healthy on the go can make all the difference in how you feel during and after your trip.
We recently saw a patient who had just returned from a two-week beach getaway with her kids and extended family. She came in feeling run down, fatigued, bloated, and out of sorts. At first, she chalked it up to the usual post-vacation tiredness. But a closer look revealed something more: she was dehydrated, had digestive upset from unfamiliar foods, and was simply worn out from the stress of constant activity and disrupted routines.
With a little planning, many of her symptoms could have been prevented. Here are a few smart strategies to help you stay healthy before, during, and after your travels:
Plan Ahead to Prevent Health Setbacks
Hydrate Early and Often: Carry a reusable water bottle to refill throughout the day—whether on a plane, in the car, or out sightseeing.
Sanitize Smartly: Keep hand sanitizer handy for times when soap and water aren’t available.
Support Digestion: Bring a trusted probiotic or digestive aid to help your gut adjust to new foods.
Protect Your Sleep: Use noise-canceling earbuds or earplugs on overnight flights or in noisy hotel rooms. Prioritize sleep, especially when crossing time zones.
Shield Your Skin: Pack (and reapply) broad-spectrum sunscreen for both face and body. Sunburn can ruin a vacation fast.
Review Travel Health Needs: If you're heading abroad, check with your healthcare provider about necessary vaccines and travel-specific precautions.
Travel Wellness Tips to Keep You on Track
Stick to a Routine: Eat at consistent times, stay hydrated, and get morning sunlight to help your body adapt to new time zones.
Pack Protein-Powered Snacks: Bring nuts, jerky, or protein bars to avoid relying on processed airport or gas station food.
Move Regularly: Stretch during layovers or take walking breaks on long drives—aim for movement every 2–3 hours.
Leave Room for Rest: Don’t overfill your itinerary. Recovery time is essential to truly enjoy your travels.
Final Thoughts
Feeling good while traveling doesn’t just happen by chance—it starts with preparation. By bringing the right tools, staying mindful of your body’s needs, and keeping your routine as consistent as possible, you can stay energized, avoid burnout, and make the most of your time away.