Health Tips For People Who Are Constantly Traveling

By  //  November 8, 2021

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Travelling can be exciting, exhausting, and extremely taxing if you’re constantly on the go. Lucky for you, some of our favorite experts have given their top tips and tricks for traveling consistently. Whether you’re employed by a company that sends you on frequent trips or someone that travels for leisure, these tips can help you stay happy and healthy for the duration of your travel!

HYDRATE with H20!

It can be so tempting to grab a drink from the coffee shop or bar in the airport while you’re travelling. You want to take advantage of the perks of traveling and enjoy yourself. However, the dry air of airplanes and the temptation to intentionally dehydrate a bit to avoid those airplane bathrooms can really backfire when it comes to staying healthy during extended times of travel. 

“Staying active and hydrated is a must for frequent travelers. Spend at least 5-10 minutes of your morning routine stretching for the day ahead, and walk to travel destinations as much as possible,” says Lance Harrington, Founder, CEO, and Head of Design for UNICO NUTRITION.

“Be sure to carry water at all times to avoid dehydration and additional alcohol intake, especially in warmer climates. As travelers are constantly on the go, it’s important to stay in top shape to avoid common ailments like headaches, colds, or stomach aches.”

That being said, we recommend drinking bottled or packaged water while traveling if you can. This is especially true when you’re traveling internationally due to water-borne diseases, bacteria, and other things that can spread from water sources that local people will be adapted to but your body will not enjoy.

Don’t Forget to Exercise!

As Lance Harrington pointed out in the last section – even a little exercise and stretching can go a long way when you’re traveling frequently. While you might be walking quite a bit, sometimes that doesn’t completely make up for the lack of gym time compared to your normal routine. 

“It’s so hard to stick to a workout routine when you’re constantly on the go. Between travel fatigue and a lack of consistent time or equipment to use, it can be difficult to figure out what works for you,” says Dylan Arthur Garber, Co-Founder of Audien.

“I’ve found that having a few workouts saved on my phone that can be done even in a hotel room when you don’t have time or access to a gym can really be helpful. You can also download apps that will remind you to exercise and give you tips for routines to try.”

Pack Healthy Snacks!

Eating healthy might be one of the more difficult parts of frequent travel. Packing snacks doesn’t have to be a huge process either, as Shaun Price, Head of Customer Acquisition for MitoQ, explained to us. “Even a freezer bag with some nuts, dried fruits, energy-packed seeds and grains, and healthy bars to snack on during your trip can be a game-changer,” he said.

“I also like to throw in some herbal teas and vitamin C packets that I can put in my water to help with immune support while I’m traveling. All of this easily slides into my carry on bag and is easy to access instead of hitting a vending machine or convenience store while on the go” 

Healthy snacks can also help save you money while on the go. These nutrient-dense foods will not only prevent you from purchasing overpriced junk food with little to no nutritional value, but they’ll fill you up longer than a donut or cookies too.

Be Kind to Your Stomach!

Traveling means you’ll have access to a bunch of restaurants and types of food that you normally wouldn’t. However, that can also mean trouble for your digestive system. Consider your typical diet when looking for somewhere to eat. While it can be enticing to try something new at every meal while you have a chance, it can make your trip less enjoyable in the long run if you end up feeling sick from doing so.

“I usually try to stick to fairly ‘normal’ meals for breakfast and lunch when I travel. I can still enjoy local cuisine without having to jump into something my body might not tolerate well – especially if I know I’m going to be in meetings or traveling more that day,” says Jeff Goodwin, Sr. Director, Performance Marketing & E-Commerce for Orgain. “That way, I can still have some fun dinner experiences where I might try unique regional dishes but I won’t be disrupting my entire trip by spending half of it running to the bathroom.”

It’s also a great idea to keep some sort of stomach aid on you while traveling. Travelers diarrhea is no joke and can lead to dehydration if not managed quickly. Make sure you have a way to prevent this from becoming a serious issue by keeping something in your bag!

Look Into Travelers Insurance!

Whether you’re traveling for leisure or business, it’s always a good idea to have travel insurance. Travel insurance not only gives you and your family peace of mind, but it can also save you a lot of money (and prevent a lot of stress) in the long run. 

“Travel insurance is one of those things that you hope you never need to use. It’s also one of the best things to have in case of an emergency,” says Hector Gutierrez, CEO of JOI. “But if you need to use medical services in a foreign country it can be a lifesaver – literally.”

A lot of people don’t realize how useful travelers insurance can be. It’s not only health insurance. It can help you get home if something happens to a loved one while you’re traveling. It also helps with refunding your trip expenses should something happen that prevents you from completing the trip (or even taking off to start it).

Sleep Well!

This seems like a no-brainer, but when a change in time zones is involved, sleep can become tricky. That’s why it’s important to rest well before your trip and while traveling. It’s no secret that you are more likely to feel under the weather or get sick if you’ve not slept enough, so avoid potential issues related to exhaustion by prioritizing your sleep.

“I’ve found that having a night routine is really helpful to help me in winding down for the evening when traveling,” says Melanie Bedwel, E-commerce Manager for OLIPOP. “I find that it helps me relax and have an easier time falling asleep, even if I’m in an unfamiliar space.”

The key to having a routine is to keep up with it as much as possible at home too. When you teach your body to anticipate sleep. You can also preemptively adjust to the new time zone – even if it’s just a few hours closer than what you would normally be.

Studies suggest that it takes one day to adjust to every hour of time change that happens, so even getting a few days ahead can make your trip more enjoyable.

Final Thoughts

There you have it! There are so many things you can do to improve your health and decrease the likelihood of health related issues while traveling, but these are a fantastic start. Remember that even small changes can make a big difference. A lot of these tips and tricks come down to maintaining a routine of some sort, so thinking through that plan ahead of time could be beneficial.

We hope this helps you in preparing for your next trip and you can continue to enjoy your frequent travels!