How to stay healthy while traveling

10 Essential Tips For Staying Healthy On Your Next Trip

Updated: 1/3/24

Taking a trip can be rejuvenating and exciting, but it’s easy to let your healthy habits fall by the wayside when you’re traveling. Between navigating new cities, endless airport food options, and late nights out exploring, it’s all too tempting to indulge in convenience over nutrition. But sticking to your healthy routine is important for avoiding fatigue, digestive issues, and returning home feeling crummy. As someone who values wellness both at home and away, I’ve learned some valuable lessons over the years about prioritizing health even when I’m on the go. In this post, I’ll share my top 10 tips for staying on track with nutrition, movement, sleep, and stress management no matter where in the world your journey may take you.

10 Essential Tips For Staying Healthy On Your Next Trip

1. Plan Ahead

Research and plan ahead to make sure you have healthy food options and workout facilities while on your trip. Look for restaurants with healthy menus and hotels with gyms or swimming pools.

2. Pack Your Own Healthy Snacks

Pack your own healthy snacks to avoid the temptation to overeat or indulge in unhealthy snacks. Options that travel well include nuts, dried fruit, protein bars, and jerky.

3. Stay Hydrated

Drink plenty of water to stay hydrated. Dehydration can lead to fatigue, headaches, and other health issues. Bring a refillable water bottle and make sure to refill it regularly.

4. Walk Whenever Possible

Walking is a great way to stay active while traveling. Take advantage of any opportunities to walk instead of taking a taxi or public transportation. You’ll get some exercise while also seeing more of your destination.

5. Use Hotel Workout Facilities

If your hotel has a gym or fitness center, use it to stay active. Even a short workout can help you feel better and maintain your fitness routine while on the road.

6. Try New Activities

Trying new activities is a fun way to stay active and healthy on your trip. Look for hiking trails, walking tours, or classes at local fitness studios.

7. Get Enough Sleep

Sleep is essential for good health and staying energized while traveling. Make sure to get enough sleep to help you feel your best.

8. Practice Portion Control

Eating out while traveling can make it easy to overeat. Practice portion control by sharing dishes or ordering smaller portions.

9. Limit Alcohol

Drinking too much alcohol can make you feel sluggish and impact your overall health. Limit alcohol consumption and opt for water or other non-alcoholic beverages whenever possible.

10. Take Breaks

Traveling can be stressful. Take breaks when needed to reduce stress and stay energized. This can include taking a short nap, practicing meditation, or simply taking a few deep breaths.

Take Your Vitamins

The easiest and most convenient way to boost your energy, immunity, sleep and overall mood while traveling is to take supplements or vitamins. If your diet isn’t the healthiest while you’re on vacation or if you’re feeling a little jet-lagged from a flight, supplements may be able to give you the extra boost your body needs. Plus it’s easy to bring them with you. Knowing what vitamins and supplements to take will save you a little stress in planning your trip.

Vitamins for Energy

Vitamin B12

Vitamin B12 is essential for maintaining healthy nerve and blood cells and for producing DNA. It plays an important role in the formation of red blood cells and aids in the metabolism of carbohydrates, fats, and proteins. A deficiency in Vitamin B12 can cause anemia, fatigue, and weakness. Luckily, we can easily get our daily dose of vitamin B12 from animal products such as meat, fish, and eggs. If you follow a vegan or vegetarian diet, it is important to supplement with vitamin B12 as it is difficult to obtain naturally from plant-based sources.

Vitamin D

Vitamin D is known as the “sunshine vitamin” as our bodies produce it in response to sunlight exposure. But even if you’re spending time outside, it can be difficult to get enough vitamin D from the sun alone, especially in regions with limited sunlight during certain times of year. Vitamin D promotes the absorption of calcium and supports bone health, but it also plays a crucial role in energy production. Low levels of vitamin D have been linked to fatigue and low mood. You can get vitamin D from dietary sources such as salmon, mushrooms, and egg yolks, but many people choose to supplement with vitamin D to ensure they’re getting enough.


Creatine is a naturally occurring amino acid found in the body that helps store energy in our muscles and cells. Adding a creatine supplement to your daily diet can help increase strength and promote overall muscle health. Not only does this lead to better long-term health, but creatine can also give you a quick and easy energy boost for daily activities.

Vitamins for Immunity

Vitamin C

Vitamin C is known for its immune-boosting properties, and for good reason. It is a powerful antioxidant that helps protect cells against damage caused by harmful free radicals, ultimately strengthening the immune system. Foods rich in vitamin C include oranges, strawberries, kiwi, bell peppers, tomatoes, and broccoli. For those who have trouble getting enough in their diet, vitamin C supplements are a great option to boost immunity.

Vitamin D

Vitamin D is another essential vitamin that has a significant effect on the immune system. It helps increase the body’s production of antimicrobial peptides, which are proteins that fight off bacterial and viral infections. Sun exposure is an excellent source of vitamin D, but foods like fish, egg yolks, and fortified dairy products also contain vitamin D. For those with deficiency, vitamin D supplements are a great option to maintain optimum levels.

Vitamin E

Vitamin E is a fat-soluble vitamin known for its antioxidant properties. It helps protect the immune system by fighting off free radicals and preventing cell damage, particularly with aging. Foods rich in vitamin E include nuts, seeds, leafy green vegetables, and vegetable oils. Additionally, vitamin E supplements can be helpful for those who don’t consume enough of these foods in their diet.

Vitamins for Healthy Sleep


Melatonin is a naturally occurring hormone that regulates your sleep-wake cycles. It is produced by the pineal gland in your brain in response to darkness, which signals your body that it’s time to sleep. Some people may have a deficiency in melatonin, which could be caused by stress, certain medications or exposure to bright artificial lights in the evening. Melatonin supplements can help regulate your sleep-wake cycle and promote relaxation.

Vitamin B6

Vitamin B6 helps to produce the hormone melatonin, which is responsible for regulating the sleep cycle. Melatonin is naturally by our bodies when it gets dark outside, but sometimes our bodies don’t produce enough of it, leading to difficulty falling asleep and staying asleep. By supplementing with vitamin B6, we can ensure that our bodies have enough melatonin to regulate our sleep.


Magnesium is a mineral that is essential for many bodily functions, including regulating our nervous system. Studies have shown that magnesium plays a crucial role in promoting healthy sleep by reducing levels of the stress hormone cortisol in our bodies. High levels of cortisol can interfere with the production of melatonin, leading to sleep disturbances. By supplementing with magnesium, we can help our bodies relax and promote healthy sleep.

No matter which vitamins you take, always make sure you consult a doctor for approval before trying any supplements.

Bottom Line 

By following these ten essential tips, you can stay healthy and active while traveling. Remember to plan ahead, pack healthy snacks, stay hydrated, walk whenever possible, use hotel workout facilities, try new activities, get enough sleep, practice portion control, limit alcohol, and take breaks. With a little bit of effort and planning, you can enjoy your trip while maintaining your healthy habits.

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

Author: BulkSupplements Staff