5 Ways to Stay Healthy When You’re Always Travelling

Whether you’re traveling for business or pleasure, there’s nothing worse than getting sick while traveling.

Whether you’re traveling for business or pleasure, there’s nothing worse than getting sick while traveling. 

And whether you journey to the tropics or the frozen north, there’s no getting around the fact that to travel is to disrupt your usual routine. That disruption brings all kinds of travel-related stresses with it, and if neglected, it can aggravate an otherwise healthy body. 

So, what do you have to do to stay healthy while you travel? 

Stay Hydrated 

At home and abroad, hydration is vital to maintaining your physical health. It’s twice as important when you’re sunning yourself on a beach or scaling the alps. 

As you travel, keep a water bottle with you at all times, and refill it regularly. Staying hydrated reduces a range of health complaints such as: 

  • Headache
  • Sunstroke
  • Dehydration 
  • Lethargy 

You can also keep yourself hydrated by consuming foods with high water content, such as watermelon, cucumber, or tomatoes. 


However, as important as it is to drink water if you want to stay healthy while traveling, balance is crucial. Drinking too much water can lead to overhydration

Symptoms of overhydration begin mildly and may include:

  • Bloating
  • Nausea 
  • Fatigue
  • Irritability
  • Weakness

Depending on how overhydrated you are, however, you may begin to exhibit more severe symptoms such as: 

  • Convulsions
  • Unsteady gait
  • Confusion 

 Sleep Well 

Another key to staying healthy while traveling is maintaining good sleep hygiene. Traveling involves various onerous tasks, from carrying luggage to crossing time zones, and, if you’re traveling on business, any work you undertake on arrival. 

That makes getting a good sleep vital to staying healthy while traveling. To make sure you get enough sleep, we recommend: 

Start adjusting your sleep schedule before traveling

Allow yourself 20-minute naps to restore energy levels 

Stay active 

What to Eat

Breakfast is the most important meal of the day and that holds especially true while you’re traveling. A hearty, healthy breakfast helps give you the energy you need to get through the day. And it helps you stay healthy while traveling. 

The other thing breakfast does is help preserve some of your routines from home, which makes for a far more relaxing holiday than upending your normal schedule. Breakfast doesn’t have to be complicated, either. A continental breakfast with buttered toast can be as invigorating as a full English breakfast. 

Food Safety 

It’s also worth researching some of the local dishes before reaching your destination. Foreign bacteria can trigger all kinds of illnesses, and knowing what to expect – or avoid – can help you stay healthy as you travel. 

You want to avoid raw, unfamiliar foods and make sure to eat all food while it’s still hot. In comparison, avoid street stalls and unpasteurized foodstuffs. 

Adjusting to Time Zones 

Inevitably, a shift in time zone can affect your health while traveling, if only because it leaves you feeling tired and run down. That, in turn, makes you susceptible to health problems you might otherwise avoid. 

There are various ways of adapting to your new time zone. These include: 

  • Exposure to light
  • Staying up into the evening
  • Drinking tea and/or coffee for extra energy
  • Taking a low dose of melatonin before traveling 

Depending on the severity of the shift in time zone, Harvard University also advocates a brief fast to trick your circadian rhythm into resetting itself.  

Plan Ahead 

Staying healthy while traveling isn’t just about managing your physical health. Traveling, naturally, disrupts your routine and circadian rhythm, and that brings with it all kinds of emotional stresses. 

To that end, do your packing in advance to ensure nothing gets left behind. And, if airports are a source of anxiety, arrive early and leave yourself time to negotiate security, baggage, and finding your gate. 

It’s even worth planning part of your holiday in advance. Having an idea of what you want to do on arrival helps formulate a routine once you reach your destination; That goes a long way to balancing your mental health while traveling. 


Although traveling can be stressful and even complicated, it’s entirely possible to stay healthy while traveling. Take time to research your destination and plan ahead. As you plan, think about researching:

  • Local food and food safety
  • Places you’ll visit
  • Extent of the time difference 

Also, take care to:

  • Keep hydrated
  • Observe good sleeping habits 
  • Eat well 

Most importantly, take time to relax. Traveling should be enjoyable, and providing yourself with time to unwind will not only keep you healthy while traveling but ensure your holiday is one to remember. 


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