7 Tips for Staying Healthy While Traveling the World

Get some rest for mind and body


Staying fit while on vacation can be simple than you think. (Shutterstock)

Staying fit while on vacation can be simple than you think. (Song_about_summer / Shutterstock.com)

While traveling has plenty of perks, packed bags can also come with a side of stress. Constant adventures, changing scenery, and previously unknown culinary experiences can play a number on your health. No matter how long you’re on the road, it’s always helpful to have some tricks up your sleeve, that will put your mind at ease and keep your energy levels up. So, the next time you prepare for a trip, keep these tips in mind for a low-stress and healthy holiday!


That’s "bring your own water bottle." This will especially come in handy in the air (if you’re traveling by plane) as the longer flights can leave you dehydrated. Yes, drinking more water will have you frequenting the bathroom more often. It will also keep your system running smoothly, lessen your jet lag, and get your body moving. A few trips to the bathroom are a small price to pay to avoide stiff muscles.


It’s not always feasible to wake up every single morning and work out. Instead, do what you can. Explore the city by foot instead of taking cabs. Workout on the beach if your hotel or hostel doesn’t have a gym. Walk up the stairs instead of taking an elevator or the escalator. Find a local gym and take a few classes, or practice yoga in your hotel room. Get your heart rate up in ways that work for you.


Once you’re en route healthy food options might get scarce, so it’s always safer to pack your own snacks. Grab tasty things like unsalted nuts, fruit, protein or snack bars (just be sure to check the ingredients list first), or beef jerky. This will also save you money as airport foods are more expensive.  


Constantly moving can be difficult on your body and mind, so make sure you’re getting all the sleep you need. Choose accommodations where you can recharge at the end of the day and get some rest. If you’re traveling abroad, avoid taking a nap right after you check into your hotel. Stay up until bedtime (in the new country you’re in), and then catch those zzzs to get yourself used to the new sleep schedule.


Even if you’re on the adventure of your life, remember to take some time out of the day for yourself. Don’t try and squeeze in an activity for every second of the day. Keep a loose schedule (if you’re a planner) and give yourself some flexibility if you can’t cross off every single thing on your list. Lose the pressure and the stress of trying to fit everything in, and leave a little room for some spontaneity.


No matter where you are, take good care of your skin. Bring sunscreen or skin products with SPF and continue to apply throughout the day. You don’t want to be walking around carrying a heavy bag on your shoulders if you’re suffering from a sunburn, so be diligent about protecting yourself from the rays.


You’re on vacation, enjoy! It’s totally fine if you decide to indulge in in some gelato or a few glasses of wine instead of working out like you originally planned. Embrace it. That’s why you’re there, to enjoy your trip. Just go on a long walk the next day, or choose healthier options later on. Give yourself room to breathe, especially when it comes to enjoying your downtime.