As a frequent traveler, there are a few things I do while away from home to make sure that my health remains a priority and my body stays strong. When on vacation you often want to relax, indulge in new food, and have a good time, but if you are not healthy, rested, and feeling your best it is hard to enjoy yourself fully!

For me, there is nothing worse that getting back home feeling exhausted, under the weather, and in need of a detox. Traveling itself takes a toll on our bodies. Our immune system, digestion, and circadian rhythms get completely thrown off track as we are on planes and buses, dealing with jet lag, introducing new foods, and pushing our bodies to see and do as much as they can.

Taking some extra steps to make sure you are nourishing your body and mind during these times will make a big difference! Here are some tips and tricks I have developed over the years that will help support your well-being without taking away from your experience!


1. Find a way to move your body every day

Depending on where I am traveling my choice of exercise varies, but I always try to walk as much possible! This helps offset the extra calories you might be consuming, and is an easy way to add some movement into your days. Take the stairs, walk to dinner, swim in the ocean. . .give your body what it needs!

If you are looking for a little more intensity,  these bands are super easy to bring along for quick workouts in your hotel room, on the beach, or wherever you are staying! Other options are to find a local studio, engage in a culture specific sport or activity, or go for a run outdoors!

2. Water, Water, Water!

Hydration will help balance your body and fuel your body from the inside out. Dehydration can cause headaches, low energy, overeating, and so many other health issues! If you are taking a flight to your destination, hydration is crucial to make sure you start your trip off right. Have you noticed after you get off a plane everything from your skin, to your nose and throat feels extra dry? This is because there is very little moisture at such high altitude. I always make sure to bring a refillable water bottle, and fill it up once I am through security.

3. Supplements

 Bringing supplements to support digestion, aid in sleep, and boost immunity and energy levels has been a game changer for me! I recommend prioritizing quality when searching for supplements! Always check the ingredients list, and it’s worth spending a little more money on reputable brands. If you are interested in the specific supplements I take, check out my blog post on “My Essential Supplements For Travel.”

 Supplements are very personal and should be targeted to specific needs, so find what works best for you and your body! For most, a good quality multi-vitamin will be beneficial in filling the nutritional gaps, and a sleep aid like melatonin or magnesium will help stabilize sleeping patterns.

6. Maintain a routine

 Whether it’s meditating in the morning, having a morning cup of coffee, or a glass of tea before bed, maintaining simple, yet structured routines to implement to my mornings and evenings allows my body to adapt more easily to new environments. Having something familiar when away from home can make a huge difference in your ability to adjust.

7. Cook some of your meals

This may be the last thing you want to do, but if you enjoy cooking it could be a lot of fun! When I travel I prefer staying in air bnbs or places that provide a kitchen. I personally enjoy cooking and it’s a great way to save money if you are on a longer trip or have a tight budget. Check into local markets where you can find fresh produce and create something using culture specific ingredients! If you are eating all your meals out, try adding extra veggies, or having a salad before your main dish!

9. Rest/Rejuvenation

 It’s easy to get caught up in the go-go-go when you’re in a new place.  Just make sure to also give yourself down time to process all that you are seeing. This will help you stay present and enjoy these moments that you have been looking forward to. If you don’t prioritize getting enough sleep, your immune system will be compromised and this is when you get sick and burnt out. 

 10. Mental Break

Put the phone away, turn off the email notifications, and let your mind be at ease! Day to day many of us have tight schedules, a flood of emails coming in, and are in constant communication with the world around us. Allow yourself to step away from the stressors of daily life, and enjoy being in a new environment! If you have to work while away, I have found that scheduling specific time slots in the day for work related projects results in a lot more efficiency, and allows you to be completely present during the times outside your work hours. 

So those are my main tips for staying on track while traveling! Don’t worry so much about the things you can’t do or have, and instead focus on adding in the good stuff, nurturing your body, getting regular exercise, and having FUN! The more you keep up with the small things while you’re away, the easier it will be to jump right back into things when you get home.

Enjoy your trip!


xoxo taylor