Traveling often means breaking away from the familiar routine of daily life. It’s exciting to explore new places and experience different cultures, but it can also be challenging when your body is used to a certain schedule. Jet lag, early mornings, late nights, and unfamiliar foods can all disrupt even the healthiest eating, exercise and sleep routines.
Have no fear – whether you’re on a business trip or vacation, there are some simple things you can do to keep yourself feeling great. Here are a few tips for staying healthy while on the road.
Drink lots of water- especially if you’re flying 
Drinking plenty of water throughout your travels is essential for avoiding dehydration and fatigue, especially if you are flying. Though most airlines offer complimentary beverages on their flights, it is still wise to bring along a reusable water bottle in order to stay hydrated and healthy during your trip. As an added bonus, you’ll also be doing your part to help reduce single-use plastic waste. Make sure to keep yourself refreshed while flying – bring that water bottle and drink up!
And about that glass of wine. Consuming alcohol on a flight can have negative effects on both your body and mind. Alcohol can cause dehydration, fatigue, confusion, and drowsiness in the air. It’s also linked with increased anxiety levels due to the compounded effects of stress and alcohol. If you do decide to have that drink, keep in mind that research shows that alcohol consumed at high altitudes affects you more quickly than it does at sea level. It’s best to moderate or avoid alcohol while flying and stick to healthier alternatives instead.
Surprise – there are healthy options at the airport
The airport food scene has dramatically changed in recent years. Health-conscious travelers now have more options than ever before, from locally-made snacks to vegan and vegetarian meals. A number of airports are partnering with health-focused brands to offer nourishing dishes for people on the go. Grab-and-go meals are often lower in calories and saturated fat compared to traditional fast-food options. Look for healthy food stands near the terminals or in departure areas, as well as healthy convenience-store snacks such as nuts, dried fruit, and granola bars. If you’re worried you can’t find these, bring something from home. Protein bars, popcorn, and fruit are all good choices. Having a healthy snack on hand may prevent a sugary snack-attack later! I’m looking at you with the bag of gummy worms….
Make Restaurant Meals Healthier
For me, one of the greatest things about traveling is getting to check out new restaurants. But on a trip, eating out night after night can become a bit of a challenge. Here are a couple ideas to help make restaurant meals healthier. First, try to look at the menu ahead of time and think about what you absolutely must try – and what you can resist. This is called “cold” decision-making. Cold decision-making involves taking the time to research the facts and weigh the pros and cons before making a choice. Hot decision-making is when we react impulsively in the moment without hesitation or thought. Think about the last time you went to a restaurant hungry – I’m guessing hot decision-making took over! Cold decision-making allows you to eat thoughtfully. And nothing says you can’t decide to indulge.
Once you’ve reached the restaurant, one final idea is to make one “better” choice. Instead of defaulting to the classic plate of fries, why not explore salad options instead? If you like seafood, choose fish over a heavier steak and leave room for dessert. One simple switched choice could mean improved health while traveling!
Staying Fit While Traveling
Sticking with your exercise routine doesn’t have to get a backseat when
traveling for work. Finding creative ways to stay active on the road can be fun, and there are plenty of options available. If you’re short on time, going for a quick walk around the block is an easy way to squeeze in some fitness. Additionally, if you find yourself stuck at the hotel all day, look into downloading some apps that offer simple yet effective exercise programs you can do right in your room! Plus, don’t forget everything else that might be available right at your fingertips; going to check out the hotel or local gyms – there might even be a rock climbing wall or spin class that could end up being the highlight of your trip!
Don’t forget to stretch.
Traveling can be exhausting and long days of sitting can put strain on you body. It’s important to take breaks often to stand up and stretch your legs, avoiding sitting in one position for too long. Set a timer (or use your Apple Watch stand feature) to remind yourself when it is time stand up, move around. Can you convince a colleague to do a quick walking or standing meeting?
Keep these tips in mind and you’ll be enjoying the travel experience without sacrificing your well-being! Bon voyage!
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