Traveling can be an exciting adventure, but it often comes with its own challenges, especially when it comes to maintaining your health. Long flights, unfamiliar foods, disrupted sleep schedules, and the temptation to indulge can all take a toll on your body. However, with a little planning and mindfulness, you can stay healthy and energetic throughout your journey. This guide provides practical tips on maintaining your well-being while on the road.
Additionally, it’s important to be prepared for any unforeseen circumstances by securing travel insurance. You can easily get a travel insurance quote online to ensure you’re covered for medical emergencies, trip cancellations, and other unexpected events. This extra step can provide peace of mind and allow you to focus on enjoying your travels.
Pack Nutritious Snacks
Packing nutritious snacks is key to maintaining health and energy while traveling. Focus on high protein and high fiber foods that travel well without refrigeration. Some great options include:
- Nuts: Almonds, cashews, peanuts, and nut butter are calorie-dense and packed with protein and healthy fats. They don’t require refrigeration and are easy to pack in reusable containers or baggies. Just watch your portions as nuts are calorie-dense.
- Protein bars: Look for options with at least 10-15 grams of protein and made from whole foods ingredients. They are an easy grab-and-go option.
- Dried fruit: Dried fruits like raisins, apricots, apples, cranberries, and mango are portable sources of fiber, vitamins, and antioxidants. Avoid sugary, candied varieties. Pair dried fruit with nuts or nut butter for a balanced snack.
- Sandwiches: Make sandwiches ahead of time and pack them in reusable containers. Choose whole grain bread, lean protein, veggie fillings, and condiments like mustard.
- Hard-boiled eggs: Boil a few eggs ahead of time and pack them in a container. Eggs offer protein and healthy fats to help you power through your day.
- Oatmeal packets or cups: Look for lower-sugar varieties you can mix with hot water on the go for a hearty, filling breakfast.
Packing nutritious snacks will provide quality calories to keep your energy up and tide you over between meals when traveling. Focus on protein, fiber and whole foods that travel well without refrigeration.
Stay Hydrated
Staying hydrated is one of the most important things you can do for your health, especially while traveling. Dehydration can cause fatigue, headaches, muscle cramps, dizziness, and impaired cognitive function.
When you’re on the go, it’s easy to forget to drink enough water. The dry air in planes, spending time outside in hot climates, indulging in alcoholic drinks, and simply being busy seeing the sights can all lead to dehydration.
Aim to drink at least 8 glasses of water per day, more if you’re sweating a lot or in a hot climate. Keep a water bottle on hand and make a point of taking regular sips. If plain water gets boring, add lemon, lime, cucumber, or mint for flavor.
Coconut water and diluted fruit juices are also great options for hydration. Just avoid sugary sodas and drinks with too much caffeine, as these can further dehydrate you.
Pay attention to the color of your urine – if it’s dark yellow, that’s a sign you need more fluids. Be sure to feel thirsty, as thirst is already an indication of dehydration. Staying on top of your water intake will keep your body energized and your mind sharp!
Build in Physical Activity
Even when traveling, staying active and getting your body moving each day is important. Engaging in activities like hiking, biking, or water sports can turn your adventure travel into an exciting way to stay active while exploring new destinations. Here are some simple exercises you can do in your hotel room or while waiting at the airport:
- Walking lunges: Stand with feet together, then step forward with one leg, lowering your body until your rear knee nearly touches the floor. Push back up and bring your feet together, then repeat on the other side. Aim for 10 lunges on each leg.
- Wall push-ups: Face a wall standing arm’s length away, place your hands on the wall at shoulder height. Keeping your back straight, bend your elbows and lower your chest towards the wall, then push back to the start. Do 2-3 sets of 10-15 reps.
- Chair squats: Stand in front of a chair and lower your body until you lightly touch the seat, keeping your weight in your heels. Straighten back up and repeat for 15-20 reps.
- High knees: Lift your knees up towards your chest, alternating legs, for 30-60 seconds. Get those knees as high as you can!
- Calf raises: Stand facing a wall and put your hands on it for balance. Raise up onto your toes, hold briefly, then lower back down. Repeat for 15-20 reps.
- Planks: Get into a push-up position and hold, keeping your back straight and core engaged. Start with holding for 30 seconds to 1 minute.
- Seated leg raises: Sit in a chair and extend one leg straight out in front of you. Raise and lower it 5-10 times, then switch sides.
Any of these simple exercises can be done right in your hotel room to get your blood pumping! They require no equipment and can help you stay active even while traveling.
Even when traveling, staying active with simple exercises is key. You can do walking lunges, wall push-ups, chair squats, and more right in your hotel room. These exercises require no equipment and help keep you energized.
And, while you’re planning your trip to Fiji, remember the importance of travel insurance fiji, for comprehensive coverage. So, stay active, stay healthy, and stay protected with travel insurance. Happy travels!
Get Good Sleep
Getting enough high-quality sleep is crucial for maintaining energy levels and overall wellness while traveling. Here are some tips for optimizing sleep:
- Manage jet lag: In the days leading up to your trip, gradually shift your bedtime to match the new time zone. Upon arrival, get sunlight exposure early if traveling east and later if traveling west. Melatonin and light therapy can also help reset your circadian rhythm.
- Use eye masks and earplugs: Blocking out light and noise in unfamiliar or noisy environments helps signal your brain it’s time for sleep. Pack an eye mask and earplugs to ensure you can get uninterrupted rest.
- Avoid pre-bedtime screens: The blue light emitted from phones, tablets, and TVs suppresses melatonin production and disrupts sleep. Stop using screens 1-2 hours before bedtime. Read a book or relax with meditation instead.
Getting sufficient sleep while traveling is achievable with some planning and preparation. Prioritizing rest helps you start each day refreshed, focused, and full of energy to explore your destination.
Sanitize Frequently
One of the easiest ways to stay healthy while traveling is to sanitize frequently. Be diligent about washing your hands and using hand sanitizer throughout the day. Make it a habit to wash your hands for at least 20 seconds with soap and water after using the restroom, before eating, and after touching commonly used surfaces like handrails, elevator buttons, door handles, etc.
Carry sanitizing wipes in your bag to wipe down airplane tray tables, armrests, hotel room surfaces, and restaurant tables. Also avoid touching your face, especially your eyes, nose, and mouth to prevent germs from entering your body. If you need to sneeze or cough, do so into a tissue or the crook of your elbow. Frequent hand washing and sanitizing can go a long way in preventing illness while on the road.
Take Supplements
Supplements can help boost your immune system and overall health while traveling. Consider taking the following:
- Probiotics: Travel can disrupt your gut bacteria, and probiotics can help maintain a healthy gut. Look for broad-spectrum probiotic supplements with a diversity of strains.
- Vitamins: Multivitamins and vitamin C are good options while traveling. Travel stress depletes nutrients, and vitamin C boosts immunity.
- Melatonin: Jet lag and changing time zones can disrupt your sleep cycle. Melatonin helps regulate your circadian rhythms and promotes restful sleep. Take it 30 minutes before bedtime in your destination’s time zone. Start with low doses of .5-1 mg and increase as needed.
Supplements support your health on the road, but continue eating nutritious whole foods, staying hydrated, and getting physical activity.
Beth is Cloudmineinc’s senior health editor and a certified personal trainer. She has over 10 years experience as a science journalist and is the author of two books. She deadlifts over 315 lbs.