Stay Healthy While You Travel: Our Top Wellness Tips

Trouble eating well when you travel? Try these tips!

One of the best parts of traveling is savoring new and delicious foods, whether you’re driving across the state or flying across the globe. It’s fun to indulge in meals that differ from your typical fare—that’s part of the excitement of being on vacation! But we’ve all experienced the side effects of overindulgence or poor nutrition: low energy, bloating, dehydration, jet lag, headaches, and even an increased risk of getting sick. For those with dietary restrictions, the added challenge of finding suitable foods can dampen the joy of traveling.

The great news? It’s easier than ever to make choices that keep you feeling great while exploring the world. Here are some practical ways to prioritize wellness while traveling, brought to you by Travel More With Tiffany, where we prioritize you in every way.

1. Plan Ahead

Travel often disrupts your eating schedule, leading to long gaps without meals. While skipping meals might seem like a way to save space for a big feast, it can slow down metabolism and lead to energy crashes that make you overeat later. Keep your blood sugar stable by eating a small, nutrient-dense snack every few hours. Bring travel-friendly snacks like nuts, seeds, hard-boiled eggs, firm fruits (e.g., apples), veggie sticks with hummus, or natural fruit-and-nut bars.

Scout out local restaurants and menus online to find healthy options before arriving. Apps like AroundMe help you locate nearby eateries, while gluten-free and allergen-friendly apps are excellent tools for specific dietary needs.

2. Don’t Forget the Grocery Store

Grocery stores and local co-ops are your best friends while on the road. They offer a variety of fresh produce, healthy snacks, and allergen-free foods at reasonable prices. Many co-ops even have a deli section with sandwiches, salads, and wraps perfect for a day of exploring.

3. Pack Your Vitamins and Greens

Travel exposes your body to new pathogens, especially in crowded areas like airports and transit hubs. Bring your daily multivitamin and supplements to keep your immune system strong. If you struggle to access fresh greens, consider packing powdered greens that mix easily into water or a smoothie.

4. Invest in a Travel Blender

If you’re committed to starting your day with fruits and veggies, a travel blender can be a game-changer. These compact devices are often under $20, fit easily in a suitcase, and allow you to make nutrient-packed smoothies on the go. Check out this guide to portable blenders for some great options.

5. Drink More Water Than Usual

Airplanes, hotel rooms, and long sightseeing days can be dehydrating. Drinking alcohol or sugary drinks exacerbates this, so increase your water intake to stay hydrated. Aim for 2-3 times your regular daily water consumption to keep energy levels up, flush out toxins, and maintain healthy, glowing skin.

6. Limit Alcohol Intake

While it can be tempting to join others in rounds of drinks—especially on business trips or group tours—alcohol worsens dehydration and jet lag and leads to poor food choices. The American Journal of Clinical Nutrition found that drinking more than two drinks adds an average of 433 extra calories from food and drinks. Moderation is key to feeling your best.

7. Prioritize Sleep

Easier said than done, but quality sleep stabilizes metabolism, boosts your immune system, and helps manage stress. Adequate rest will make all your other healthy choices more manageable, so aim for a full eight hours when possible. There are plenty of options for travel pillows, sleep masks, sound apps and more to help.

8. Follow the “One and Done” Rule

Treat yourself—but limit it to once per day. Have that decadent slice of chocolate cake or butter-drenched dish, enjoy it fully, and then return to healthier choices for the rest of the day. This helps maintain balance and ensures you won’t feel deprived.

Wellness Beyond Food

For a holistic approach, incorporate these additional tips:

• Pack for Wellness: Bring workout clothes, sneakers, or a swimsuit to take advantage of hotel gyms or pools.

• Plan Time for Movement: Schedule activities that promote wellness, like yoga or a walk.

• Practice Good Hygiene: Wash hands frequently and pack disinfectant wipes to clean surfaces like tray tables and seatbelt buckles.

• Choose a Window Seat: Minimizes exposure to other passengers and keeps you more secluded.

• Always Wear a Seatbelt: Whether in a car or airplane, safety comes first.

Ready to Plan Your Next Adventure? Travel More With Tiffany is passionate about creating incredible custom experiences for you with the least stress possible!

Contact me, Tiffany—a devoted mom, military spouse, travel expert, and founder of Travel More With Tiffany—to start crafting your wellness-centric journey today. From exploring Sicily (my favorite) to deep diving into wellness in Costa Rica, let me share insights and insider tips to elevate your travel experience. Reach out and let’s make your next adventure unforgettable!