how to stay healthy while traveling
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How to Stay Healthy While Traveling on Vacation & Reduce Stress

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If you are planning a trip and wondering how to stay healthy while traveling, you’re in the right place!

These tips are just what you need to reduce stress and stay on track with your health goals! It is possible to enjoy your vacation and stay on track the entire time.

The goal is to create a balance between enjoying yourself but also taking care of your health and wellness while on vacation.

This proven blueprint below will help you and your family stay healthy while you travel.

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Use These Simple Tips for Staying Healthy While Traveling

Try to Get Enough Sleep

how to stay healthy while traveling

Getting enough sleep should be a priority when you’re traveling. People often underestimate the power of good sleep, but when you are traveling and are in different time zones, it can do a number on your physical and mental health.

Try to sleep according to the new time zone as soon as you can. This might mean having to sleep at what feel like odd hours, but your body will thank you.

Make sure to bring different aides that will help you get good sleep, including apps on your phone that offer soothing sounds for sleeping, a sleep mask, natural sleep aides, or maybe even your own weighted blanket or pillow if you’re taking a road trip or can bring it on the plane.

Hydrate, Hydrate, Hydrate

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Make sure you hydrate! Drink plenty of water as often as you can. Have bottled water or access to fresh water where you are staying, and always bring water with you. This tends to be one of those things people fall behind on when thy travel, since you are busy and might not have room to bring it with you.But if you can, get a reusable water bottle for your walking and hiking, when going to a theme park, or anywhere you travel to, and fill it up whenever you get the opportunity.

Of course, you want to be aware of the water quality where you going! If the tap water is not safe to drink, have extra bottled water with you.

Include Rest and Relaxation in Your Itinerary

It can be tempting to try to fill up every minute of your day with something fun if you’re on vacation.  However, it’s best to take it easy when it comes to your itinerary.

Have empty spots during the day to rest and relax, and just enjoy yourself. This helps both your physical and mental health when you are traveling.

Limit Alcohol Consumption

minimize alcohol consumption

I get it, drinking is fun!

While you don’t need to have a sober vacation (unless you want to of course), it is a good idea to take it easy on drinking.

Here are a few reasons this helps with your health:

Alcohol disrupts your sleep – Sleep is really important when you’re traveling, so the last thing you want to do is make it even harder to get good sleep by drinking too close to bedtime.

Alcohol causes dehydration – Alcohol will also make you really dehydrated, and if you are enjoying yourself, you might not think to drink more water.

Most mixed drinks are filled with sugar – This is a big one if you are trying to stay on track with your health goals while traveling.

Mixed drinks with alcohol are usually loaded with sugar, so it is best to reduce how often you consume them. Plus, sugar can also make you feel ill and worsen your hangover.

Bring a Sleep Mask

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You already know how important sleep is in general, as well as when you’re traveling, but it isn’t always easy.

If you’re flying, there is jet lag to worry about, and if you’re driving, it can feel like your sleep schedule is off and on all day.

When you are finally rested in bed no matter where you are, and are struggling to sleep, use a sleep mask.

They are soft and comfortable, and help to keep it nice and dark so you can feel more restful.

How to Eat Healthy While Traveling

how to stay healthy while traveling Eat in Your Hotel Room or AirBnB at Least Once a Day

Try to eat one meal at “home” or wherever you are staying during your trip. This can help you have control over the ingredients and choose a more nutrient-dense meal.

You never know what food will be available once you start exploring the city or town you’re visiting, so it helps to know that at least one meal a day is going to be healthy for you and your family.

Start Your Day with a Healthy Breakfast

how to stay healthy while traveling

The easiest way to have a healthy meal is to start with breakfast.

Try to make a habit of eating a healthy breakfast, whether it is in your hotel room or a local café. Focus on nutritious foods like whole grains, fresh fruits, Greek yogurt, and a low-sugar coffee.

With a healthy breakfast first thing in the morning, you will have a lot more energy for exploring during your travels.

Bring Healthy Snacks Wherever You Go

Healthy snacks help in so many ways while you’re traveling.

They provide a more nutritious meal option when you are on a flight, are easy to grab when on a road trip, and can help tremendously if you are exploring a new city or going on a hike and aren’t sure where to get a healthy meal.

Here are some healthy snack options that you can bring just about anywhere:

  • Trail mix
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  • Nuts
  • Seeds
  • Meat sticks
  • Packets of nut butter
  • Crackers
  • Pretzels
  • Rice cakes
  • Protein bars
  • Granola bars
  • Energy bars
  • Dried fruit

Know Where the Grocery Stores and Markets Are

While you can probably find many restaurants with healthy food options on your trip, it helps to also know where the markets are if you’re making your own food.

It can be as simple as getting some eggs and veggies for a healthy breakfast in your AirBnB or maybe getting ingredients to have a salad for dinner instead of ordering in pizza.

Plus, the closer the grocery store is to where you are, the more inclined you will be to make extra visits there to ensure you are healthy as healthy as possible.

This also tells you whether or not you should be bringing more healthy non-perishable snacks if you are in a hotel room without a mini fridge.

Make Veggies and Fruits Your Main Course

how to stay healthy while traveling

Yes, you can still enjoy all those fun, exotic, and even fattening foods while on vacation. You don’t have to feel like you can’t eat anything good or enjoy time with your family and friends just because you are keeping your health in mind.

The best way to handle this is focus more on balance. Have your healthier foods as your main course, then a side dish or dessert of something that is more of a treat.

For example, eat a nice big salad for lunch, then have a little piece of cheesecake with it. Or have eggs and fruit for breakfast, and a piece of the pastry instead of the entire thing.

How to Stay Fit while Traveling

Walk when it’s a Safe, Available Option

how to stay healthy while traveling The more you get outside and walk, the more you will get some daily exercise and physical activity. This is great for your physical health, especially if you are trying to maintain your fitness while you travel.

As an added bonus, walking is a great way to explore a new place and offers opportunities to see more of the city or village than you might have otherwise noticed.

Find Hikes and Other Outdoor Activities To Stay Healthy While Traveling

how to stay healthy while traveling To stay fit and healthy while on your trip, think about outdoor activities that will be available. Maybe your hotel has a pool that you can go swimming in every morning, or you can walk along the beach to get in a good workout.

You might find activities like hiking, walking tours, or kayaking, or maybe it is the winter and you want to go skiing or snowboarding.

It is easy to combine fun with exercise when you’re on vacation.

Plan For Hotel Room Workouts

Aside from outdoor physical activities on your trip, you can also get in some great workouts right in your hotel room.

remember to exercise while traveling Prepare before your trip by looking for home workouts that don’t require any special equipment. There are many bodyweight workouts like calisthenics, aerobics, zumba, kickboxing, indoor walking, and so many more than you do from anywhere.

All you will need is a tablet or smartphone and internet access to do these workouts. If you will be somewhere without internet, don’t worry!

Just download the workout before you go and keep it on your digital device to play back during your hotel room workouts.

Healthy Travel Tips For When Someone Gets Ill or Injured

Pack a First Aid Kit to Take With You

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You should always have a travel-size First Aid kit with you, no matter how you plan to travel. 

There are many kits already put together that include emergency supplies, like bottled water, bandages, ointments and creams, over-the-counter pain relief medications, bug spray, and other items.

You can also put it together yourself if you have unique health concerns or medical conditions, with different medications and emergency supplies.

Know Where the Health Clinics Are

If someone happens to get ill on your trip or have an injury, you need to know exactly where to go and how you will get there.

Whether you are on a road trip or you went on an intentional flight, you should know where the health clinics are and how to handle your health insurance situation.

Tips for Healthy Air Travel

Bring sanitizing wipes for the plane

Sanitize everything to avoid illness!

If you plan to fly to where you’re going, there are going to be germs everywhere. The last thing you want to do is come down with something contagious before you board a plane with hundreds of people and then plan to enjoy a vacation.

Lysol Disinfectant Handi-Pack Wipes
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Sanitizing wipes are easy to bring in your purse or carry-on, and can help reduce the germs around you.

You can wipe your own items like your phone or computer, the tray in front of you, and anything you touch while in the airport or on the plane. Wipe your own hands with them as needed.

Manage Jet Lag Like the Pros

Jet lag occurs most often when you are traveling to a different time zone, especially if you do so quickly like on an airplane.

Your natural circadian rhythm is interrupted, which can make it difficult to rest. Jet lag also causes some other symptoms, including headaches, muscle aches and pains, nausea, and fatigue.

The best thing you can do for jet lag is to quickly change your routine for the current time zone, not the one when you’re at home.

It will feel difficult the first few nights as you are probably sleeping when typically you would be awake and vice versa, but this is the best shot you have at regulating your system.

How to Stay Healthy While Traveling Abroad

Visit Your Doctor Before You Go!

For any type of international trip, it is a good idea to visit your general practitioner before you go.

Let your doctor know where you plan to travel to and for how long, and she will let you know if any vaccinations are necessary.

Your doctor can also assess your health in general, and make sure you are physically prepared for the trip abroad.

Practice Self-Care Before and After Your Trip

Practicing selfcare has many benefits, but in terms of travel, it helps a lot with your travel anxiety and stress levels.

Some people are really not big fans of traveling, even if it’s for something fun like a family vacation. If this sounds like you, then self-care before and after your trip can work wonders.

Get some extra pampering in, give yourself plenty of rest, and have enough down time before and after you travel to relax your mind.

Best Tips For Staying Healthy & Stress-Free While on Vacation

Always Wear Sunscreen

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It doesn’t matter where you are going or what the weather is like; you need to protect your skin!

Those overcast, cloudy days can trick you into thinking the sun isn’t going to burn your skin. It is vital that any time you are outdoors, you have sunscreen on.

Reapply after you have been in the water, such as going swimming in the pool or ocean.

If you are planning on being outside for most of the day, reapply your sunscreen every few hours.

Take Your Time Getting Ready in the Morning

Set your alarm a little earlier than your traveling companions before you get the day started.

By having some extra alone time to get ready, you are able to focus on both your mental and physical health.

You don’t feel rushed and stressed in the morning. You’ll have time to just enjoy wherever you are, and enjoy some mindfulness time for journaling or reading.

Plus, the more time you give yourself, the better your chances are for eating a healthy breakfast.

If you rush out to the door to your first excursion of the day, you’re more likely to grab something convenient and unhealthy.

Plan to Stay Healthy & Stress Free While Traveling

Staying healthy and stress free while traveling is entirely possible with just a little bit of preparation, focusing on balance, and making sure you get enough exercise and nutrition on your trip.

Happy Travels!

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