Tips for Staying Healthy While Traveling

It can be easy to get off track from a healthy routine when traveling. Sometimes it can feel like it’s not possible to be healthy and have fun at the same time. This is so not the case, with some planning both can be combined to make sure you have a good time and stick to your routine. Here are some tips to staying healthy while traveling.

Stay Hydrated

Staying hydrated while traveling is very important, as flying dehydrates the body. Make sure to keep water on hand when traveling. When traveling by plane there is even more of a need to hydrate with the increase in altitude and cabin pressure. Dehydration can also make jet lag worse. Travel with a reusable water bottle will make it easier to always have water around. Dehydration can lead to fatigue and confusing thirst for hunger. You tend to feel more full when properly hydrated.

Sleep

As much as possible try to get enough rest when traveling. This can be one of the hardest things to stick with but also one of the most important for making healthy decisions during your trip.

Many studies show that lack of sleep affects the appetite. It is controlled by our neurotransmitters, the chemical messengers where the nerve cells communicate with each other.

The two neurotransmitters that affect appetite are ghrelin and leptin. Ghrelin promotes hunger and leptin signals being full. When we don’t have enough sleep these signals can be disrupted leading to an increase in appetite and not feeling full.

It has also been shown the food choices we make when sleep deprived tend to be higher in calories and carbohydrates. Try as much as possible to stick with a night routine close to what you do at home. If you always have tea at night, do the same when traveling. This will signal to your body that it’s time for bed.

Exercise

When traveling you can be more creative with ways to get your physical activity in. If you’re in a city, doing some sightseeing while walking is a great way to get a few miles in while also enjoying the city. Say you’re on a beach vacation, things like walking the beach or bike rides are fun activities. Most hotels have gyms in them now. Do some quick workouts everyday, it’s better than nothing.

Supplements

Having the right supplements while traveling can help prevent getting sick during your trip. There are some key supplements to help you stay healthy while traveling. A daily multivitamin will make sure you are getting all your nutrients even while on vacation. A probiotic supplement will help boost your gut health and give you protection against an upset stomach. Vitamin C supplements will boost the immune system which is important to prevent getting sick while traveling.

Meal Planning

Packing snacks is a good way to avoid the airport junk food temptations. This also helps fuel your body between meals. Planning ahead for what your meals are going to be is important if you’re trying to stick to your healthy routine. Whether you are cooking or making dinner reservations, having a plan for healthy options is the best way to avoid unhealthy temptations. Plan ahead by finding restaurants that have healthy options. You’ll also want to plan a balance of when to indulge. You’re on vacation and don’t want to over restrict yourself.

Self Care

Travel can sometimes be stressful, it’s important to take time for yourself . It can be easy to overlook your own needs with a busy schedule, planning your self-care can be a way to make sure you give yourself that time. Self-care can be simple things like taking a bath, going for a long walk, or sleeping in.