Healthy Travel Must Haves

Danielle Richardson August 02, 2023

Being busy you may find that traveling for work or pleasure can disrupt your daily wellness routine! Long flights, different time zones, and the stress of navigating unfamiliar places can all take a toll on your overall health and wellbeing. That's why it's crucial to prioritize self-care while on the go-go-go. Here are some simple, easy-to-implement tips to stay healthy and balanced while traveling.

Stay Hydrated

First things first — hydration is key! Air travel, in particular, can be dehydrating. Make sure you drink plenty of water before, during, and after your flight to replenish your body and keep your energy levels up. Pack a reusable water bottle in your carry-on and refill it after you pass security. Use flavored hydration packs to jazz up your water and make sure you’re getting the electrolytes you need too!

Take Travel-Friendly Supplements

When you're on the move, your body can use an extra oomph! Supplements can be a great way to supplement what is missing in your travel diet. Look for travel-friendly supplements that support immune health, such as Vitamin C or Zinc, as well as mood-boosting supplements like Omega-3s or B-vitamins. Check out some of my travel favs HERE. 

Pack Healthy Snacks

Of course you’re craving the most unhealthy things possible while traveling so it’s essential to be prepared. Pack healthy, nutrient-dense snacks that can keep you fueled throughout the day, such as nuts, seeds, fresh fruit, or protein bars. These travel-friendly snacks are easy to store in your carry-on bag or purse, and they can help reduce unhealthy food cravings while you're on-the-go.

Stay Active

Just because you're jet-setting doesn't mean you can't keep your fitness game strong. Don't let those cramped airplane seats or long conference hours hold you back! It’s important to get up, stretch, and move around to prevent stiff muscles and joint pain. If you're on a long flight, do some simple stretches like rotating your ankles, neck stretching, and shoulder shrugs. You can also ask your hotel if they have a gym or pool to keep up with your usual fitness routine while away from home. If you don’t have access to a gym, take the stairs instead of the elevator, or go on a walk or run to see the sights and get your steps in. A little bit of movement goes a long way!

Activate Zen Mode

Last but not least, let's talk about stress management. Traveling can be stressful, and stress can have a negative impact on your mental and physical health. Whether it's meditation, deep breathing, or yoga, find ways to relax and reduce stress while you're on-the-go. You can also create a travel playlist full of soothing tunes to ease your mind and help you unwind.


Traveling can be enjoyable while still taking care of your holistic wellness routine. With these holistic wellness tips, you'll be jet-setting like a pro while effortlessly maintaining your health and wellness goals. Take time to enjoy your travel while taking care of your body and mind. Safe travels!