Can't-Miss Wellness Tips for Travelers

Planes, trains, rideshares, even camels: no matter how you travel, you’ll want to stay healthy on the go! Whether you are traveling for work or pleasure, heading to the ski slopes of Colorado, the shops of Paris, the beaches of Hawaii, or on a less glamorous work trip, keeping your immune system healthy is one of the best ways to ensure a worry-free adventure.

Most people don’t get enough sleep or drink enough water while traveling, and these two factors alone can leave your body more vulnerable and make you feel sluggish. Staying hydrated and well-rested are the two most important ways to maintain health while traveling, but there are additional steps you can take to protect yourself.

Here are our jetsetter wellness tips for staying healthy on the go.

Before You Travel

Don’t wait until you hit the road to think about staying healthy. Get a head start before you leave home with these tips, including eating a diet rich in immunity-boosting nutrients and taking supplements for immune system support.

• Be proactive about immune support. Start taking probiotics and immune system boosters like Echinacea, vitamin C, and B vitamins. Also, bolster your diet with essential fatty acids (EFAs) like omega-3 and omega-6 fatty acids. Foods that support your immune system may include citrus fruits, like oranges and grapefruit, for vitamin C and B vitamins, and whole foods like eggs, avocados, and fish for essential fatty acids.
• Buy a reusable water bottle. Hydration is crucial when traveling, especially during flights, as climate-controlled airplane cabins have much drier air than typical indoor environments. Take your empty reusable water bottle through security and refill it before boarding the plane, as well as when you arrive at your destination. This practice saves money and helps your body stay hydrated, thus minimizing the effects of dehydration which can include dry skin, tiredness, irritability, and muscle fatigue. Reusable bottles are also environmentally friendly, but remember: if you are traveling to a place where the tap water is not potable, purchasing bottled water becomes essential.
• Pack your vitamins and medications. Opt for a travel case or use zip-top baggies, which are more compact than bottles. If you are flying, ensure any liquid medication complies with TSA guidelines and bring copies of your prescriptions.
• Stock up on healthy, protein-rich snacks. Choose snacks that are easy to store and non-perishable like nuts, seeds, or energy bars, ensuring you have healthy options if you face delays or miss meals. Consider making these homemade energy bars packed with protein and fiber to help sustain energy, stave off hunger, and prevent mindless snacking.
• Get adequate sleep and relax. Travel planning can be stressful. Starting a trip without sufficient sleep can set a negative tone. Reduce stress and improve sleep by preparing for your day the night before, reducing caffeine intake and blue light exposure before bed, and supplementing your diet with magnesium or melatonin, which may help you relax and sleep better. Magnesium also benefits your body in many other ways. To learn more about magnesium, see Magnesium Benefits and Uses.