6 Tips for Staying Healthy While Traveling

Whether you’re traveling to see family or having new adventures, staying healthy can seem like a tall order.

11/17/20232 min read

Whether you’re traveling to see family or having new adventures, staying healthy can seem like a tall order. Long flights, changing time zones, new foods, and irregular schedules can be tough on our bodies. Make sure you stay well on your trip and come back feeling healthy with a few of our tips. Not so lucky? We offer urgent care services for any illnesses or injuries you might’ve picked up on your way.

1. Hydration is Key

One of the most crucial aspects of staying healthy during travel is staying well-hydrated. Airplane cabins can be incredibly dry, leading to dehydration. Make it a point to drink plenty of water before, during, and after your flight. We all try to avoid rest stops during road trips but it’s worth a little extra travel time to keep yourself hydrated and feeling well. Carry a reusable water bottle and refill it regularly. Herbal teas, sports drinks, and coconut water are also excellent choices to keep you hydrated and replenish essential electrolytes.

2. Smart Snacking

Airports and rest stops often tempt us with an array of unhealthy snacks. Instead of succumbing to the allure of sugary or salty treats, pack your own nutritious snacks. Nuts, seeds, dried fruits, and granola bars are convenient and provide sustained energy. If you have access to a local market at your destination, explore fresh, local produce for a healthy and delicious alternative. You’ll save money and feel better.

3. Maintain a Balanced Diet

While it's exciting to indulge in local cuisine, strive for balance. Incorporate a variety of fruits, vegetables, lean proteins, and whole grains into your meals. Opt for grilled or steamed dishes instead of fried, and be mindful of portion sizes. If you're unsure about the local food safety standards, choose cooked or peeled fruits and vegetables to minimize the risk of foodborne illnesses.

4. Exercise Anywhere, Anytime

Travel doesn't have to derail your fitness routine. Embrace the opportunity to explore your destination on foot or by bike. Many cities have parks or scenic trails perfect for jogging or hiking. If you're confined to a hotel room, bodyweight exercises, yoga, or even a quick HIIT (High-Intensity Interval Training) session can keep you active.

5. Prioritize Sleep

Traveling can wreak havoc on your sleep schedule. To minimize its impact, try to align your sleeping pattern with your destination's time zone a few days before your trip. During travel, stay hydrated, avoid excessive caffeine and alcohol, and adjust your sleep routine according to your destination's local time. Once you arrive, spend time outdoors in natural light to help regulate your circadian rhythm.

6. Protect Your Immune System

Travel exposes you to a variety of germs and bacteria. Strengthen your immune system by getting adequate sleep, staying hydrated, and maintaining a nutrient-rich diet. Consider carrying hand sanitizer, disinfectant wipes, and a small first aid kit to mitigate the risk of illness. If you're traveling to a destination with specific health concerns, consult with a healthcare professional beforehand.

Remember, the key is to find a balance that allows you to enjoy your adventures while prioritizing your well-being. Sometimes, even with the best preparation, intentions, and action, you can still fall sick. We’re open five days a week to help you getting feeling your best. Safe travels!