How to Stay Healthy While Traveling – The Complete Guide

staying healthy while traveling

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When you travel, it’s natural for your mind to go into “vacation mode.” Even if you’re traveling for a business trip, being away from your home always gives you a sense of relaxation that throws you off your regular routine. However, that doesn’t mean that your body needs to, as well. Although it’s okay (and even healthy) to relax and enjoy some time away from your regular regiment- fitness is a lifestyle, and you still need to control yourself.

Personally, I have learned a lot about managing jet lag, working out on the road, and staying healthy while traveling since I began playing basketball professionally in Europe, and I am sure there is still much more I can learn.

After 6 years as a professional basketball player, I am confident that the tips I have learned can help you stay healthy and fit while traveling as well!

If you want to stay in shape and keep the body you have worked for, you need to stay focused even on vacation or while traveling for work. You won’t develop the aesthetic body you are looking forward to if you slack off and destroy your body on vacation!

Fortunately, it is not as difficult as you would think. You can use my fitness advice and apply it to yourself!

If you are interested to know how you can avoid sickness, jet lag, losing your physical condition, that overwhelming feeling, and healthy while traveling, keep reading below!

What Are the Biggest Health Concerns While Traveling?

For most people, the biggest health concern while traveling is avoiding jet lag and keeping their body in the same shape it was before they began their trip. If you don’t know what jet lag is, it is that painful tiredness you feel after switching time zones.

Even 1-2 hours of time change can affect your body negatively. The more time zones you move through, the more difficult it is to adjust. Not only will jet lag wear you down, but there are more serious health concerns when you are traveling or flying big distances.

For the most part, the main effect of jet lag is incredible tiredness or physical fatigue. At least that is the main effect that I notice. As an athlete, this is unfortunate.

A few of the common symptoms of jet lag include:

  • GI distress/diarrhea
  • Stiffness and the swelling of the joints
  • Stiffness and muscle pains
  • Insomnia
  • Disorientation
  • Low concentration
  • Lowered aerobic and anaerobic fitness
  • Nausea
  • Appetite loss
  • Constipation

It is not easy for the human body to do this type of travel, and nearly every function can be negatively affected.

It is very easy to become sick while traveling, especially if you are flying. Airplanes are difficult to keep perfectly clean and free from disease, and airports are even worse!

However, there is a lot you can do to make sure your body remains healthy regardless of your traveling. Nobody wants to go on vacation and get painfully sick, that will ruin your trip every time!

Keep reading to find out the best tips to staying healthy while traveling!

How to Stay Healthy While Traveling – Diet Tips

Here are a few tips which involve your eating, drinking, and supplement habits while traveling. If you want to stay healthy and fit while traveling, you’re going to need a solid diet. I am confident these tips will help!

Pay Attention to What You Eat

It’s true what they say – abs are made in the kitchen. While you may still be keeping your fitness levels up by exercising, eating the wrong foods and drinking the wrong drinks will undo any progress.

Whether you are traveling to a new country for the first time, or living overseas as an ex-pat, it’s tempting to eat just about everything if you’re in a “new” place.  If you’re serious about your body, that would be a mistake.

If you’re still looking to maintain your efforts without undermining them on vacation or while on a business trip, you can still eat local cuisine. However, you should ensure that you are managing your portions accordingly and not going overboard by eating more than you would at home.

For example, in my last season in Poland, I ate a ton of heavy Polish food and drank a lot of Polish beer and Polish vodka- which are products I wouldn’t normally take while home in the United States. However, since I wanted to experience the culture as much as possible, I picked my spots wisely and enjoyed as much food and drinks as possible!

Always Stay Hydrated While Traveling!

being healthy while traveling

If there is one single thing you can do to improve how you feel after a long travel, it is staying hydrated.

Staying hydrated is an absolute must when you are traveling. Unfortunately, a lot of people forget to drink up the recommended eight 8-ounce glasses of water a day when they’re traveling or on vacation. If you become dehydrated while you’re traveling or on vacation, you could end up getting sick.

If you want to get rid of the feeling of jet lag quickly, you need to return your body to a state of homeostasis as quickly as possible.

Water is great, but there are other options for you as well.

The easiest way to do this is drink a lot of fluids, avoid caffeine, and avoid alcohol.

Can You Drink Coffee or Alcohol While Traveling?

Ignore the urge to drink a coffee or alcoholic beverage on the plane!

When you are flying, your body is already confused about what is going on. Adding in any stimulant (coffee), or alcohol beverage (beer, wine, liquor) will confuse your body even more! If you need energy, choose a stimulant-free product.

Many people believe that drinking an alcoholic drink will help them sleep on the plane.  Although it can help with this, there are consequences to drinking alcohol while traveling.

Even a night-cap before bed, which is commonly thought to improve sleep quality, can be detrimental to your bodies state of homeostasis.

Avoid drinking alcohol before bed, whether you are on a plane or not! If you do want to drink something with caffeine, tea is a better option.

There are obviously many differences between coffee and tea, but one of the biggest differences is the type of caffeine they contain.

According to Traditional Chinese Medicine, tea is a “yin” form of energy.  On the other hand, coffee is a “yang.”

In nearly all the Western culture, our bodies are far too consumed with the “yang” in life.

We are always rushing, pushing ourselves, and we never slow down. Our bodies are mentally and physical worn down already and adding in coffee (or alcohol) will exacerbate this problem. Coffee energizes the body in a very direct manner.

You drink it, and your body lights up in seconds.

On the other hand, tea is a more internal source of energy.  Tea contains much less caffeine.

Although coffee has been proven to be a net-neutral source of hydration, it will wear your body down while traveling! If you want some extra energy, try drinking tea that contains caffeine instead!  It will help to keep you hydrated!

The best types of tea which contain caffeine and other beneficial components for traveling are:

What Are Good Sources of Hydration While Traveling?

Personally, my drink of choice while traveling is sparkling water with a lemon slice or two. Not only is water your best choice for hydration, but the lemon is excellent for digestion and keeping you alert through your travel.

You can substitute the lemon for cucumber, orange, watermelon, or numerous other fruits as well. Most airplanes can offer you slices of lemons to drop in your sparkling water while flying, which is very convenient.

Along with this, fresh cold-pressed juice is your next best option.

Many airports contain a fresh juice station, although it is a little costly. Fresh juice can help your stomach while traveling, especially since it is not easy to eat well while traveling all day. Fresh juice also supplies your body with vitamins and minerals that will help you avoid sickness while traveling.

Other great options which you can buy from convenience stores or small shops include coconut water and aloe vera juice.

Along with avoiding coffee and alcohol, I also strongly suggest you avoid soda and sugary juices as well. The sugar in these drinks is terrible for your body all the time, and they are even worse while traveling.

If you want to beat jet lag and stay healthy while traveling, you need to be properly hydrated!

Eat Vegetarian Meals!

best way to stay healthy when traveling

Okay so you don’t need to be a vegetarian or specifically eat the vegetarian meal on your flight while you are traveling, but my point is that you want to be eating a lot of plant foods while traveling! If you are in the airport, find a salad bar instead of a cheeseburger restaurant.

Meat is a bit more difficult for your body to digest, which becomes even more difficult when you are flying or traveling.

Along with this, it also contains only a limited variety of nutrients.

Assuming you aren’t going to have time to eat many full course meals while you are on the go, always opt for the option with the most fruits, vegetables, and other plant foods. I first discovered how important this was about 4 years ago while I was playing for BC Astana in Kazakhstan.

Because of the league we were playing in, we were flying from Kazakhstan to various parts of Europe weekly!  Our shortest flights were 4 hours, and the it was common to have 10-hour travel days.

Although I was injured and only played a few games with the team, I learned a lot about managing my body while traveling during this time.

One of the best tricks that I found was to eat noting but fruits and vegetables the day we were traveling. I wouldn’t eat any grains, meat, or anything else until the day after I got my first sleep.

I still swear by this concept!

After eating salad and fruits all day, my body always feels much fresher and lighter than it normally would.

Diet is important all the time, but it becomes even more critical when you are managing jet lag and fatigue from traveling. Save your adventurous eating for after you get to our destination, your body will thank you for it!

Take Zinc and Turmeric Before, and After Your Flights!

If I could choose only two supplements to use, I would absolutely choose to use only zinc and turmeric. Outside of cannabidiol products (which I will discuss more below), there is no better supplement for your body while traveling.

Zinc, for all intents and purposes, is the one supplement that you should be taking every day for your immune system. Personally, I take 50 mg of zinc before bed every night.  Along with this, I supplement with turmeric 2-3x per day, every day.

Zinc is valuable for every cellular function of your body, and it forms a “protective bubble” against disease and illness around your body.

According to a study published in Proceedings of the Nutrition Society,

“Zn is an essential trace element for all organisms. In human subjects body growth and development is strictly dependent on Zn. The nervous, reproductive and immune systems are particularly influenced by Zn deficiency, as well as by increased levels of Zn.”

Most diets are lower in zinc than they should be, and it never hurts to consciously eat many foods high in zinc. However, it is still difficult to get enough zinc through your diet. Taking a zinc supplement each night can make a significant impact on how easy it is to stay healthy while traveling!

I suggest this one:

Turmeric is the most well-researched “supplement” of all time, and it is as effective as anything else you can possibly use.

There are a lot of great turmeric products online, and you can easily buy a quality turmeric supplement before your next travel.

Turmeric contains powerful antioxidants and health-supporting properties. You can do the same as I do, and consistently supplement with turmeric 2-3x per day.

According to a study in the Journal of Clinical Immunology,

“This suggests that curcumin’s reported beneficial effects in arthritis, allergy, asthma, atherosclerosis, heart disease, Alzheimer’s disease, diabetes, and cancer might be due in part to its ability to modulate the immune system. Together, these findings warrant further consideration of curcumin as a therapy for immune disorders.”

Turmeric will strengthen your lungs, heart, immune system, central nervous system, and much more!

If you’d like to purchase a turmeric supplement, this is the one I use:

Strengthening your immune system is incredibly important while you are traveling, and these two supplements are as good as it gets!

Use CBD While Traveling to Stay Calm!

If this is your first time visiting my site, you should definitely check out my medical marijuana and CBD Oil category to learn why I believe CBD products are so valuable.

CBD (cannabidiol) is a compound found on the cannabis plant.   Unlike the cannabinoid THC, CBD has no psychoactive effects.

I have heard stories about the effectiveness of THC during flights or traveling, but personally I have no experience with this.

For people who deal with anxiety or even panic attacks while flying, CBD products can be a huge help. Personally, I use CBD because it helps me manage motor tics associated with Tourette’s Syndrome and other chronic pain issues I have from my basketball career.

Not only can CBD help those who struggle to fly because of mental issues, it can be extremely helpful for those with physical issues as well.

Although my back is 100% healed from a fracture I suffered back in September of 2017, sitting on a plane for an extended period is still not comfortable. I’m 6’ 10”, so flying is uncomfortable in almost any situation!

With CBD, I can sit and relax without dealing with nagging back, knee, or hip pain like I would otherwise!

Not only do I use CBD oil and CBD capsules, but I also use a CBD topical for my back as well.

Personally, I prefer to use the Muscle MX CBD balm for my back.

If you would like to use a CBD tincture, one of my favorite products is Primary Jane CBD products.

CBD products are quickly becoming more popular because they are effective and do not have many side effects.

Along with the properties listed above, CBD is a powerful antioxidant and neuroprotector itself.  CBD will help your immune system stay strong while you are traveling, which is as important as anything else!

If Traveling Hurts Your Stomach, Try Activated Charcoal

I only learned about the benefits of activated charcoal for cleansing your body a couple of years ago, but I have been using it ever since!

My wife, who is from Kazakhstan, introduced it to me one time when I had food poisoning. The thought of ingesting charcoal made me sick, but eventually I realized this was not the charcoal that you cook on!

Activated charcoal can be created from many types of trees, and the type I use is made from coconut shells.

The benefit of using activated charcoal is that it helps removes toxins from you body through a unique adsorption process. As the activated charcoal process through your body, it grabs toxins and other waste products within your body that have not been properly removed.

Over time, it can help your body function much easier!

I use activated charcoal each night at the beginning of my travels, and I wake up with a very well-working digestive system!

Many people have a lot of stomach issues when they are flying, due to the altitude and cabin pressure if nothing else. Add in the poor food quality and stressful environment, your digestive system is likely to completely shut down!

If you don’t want to deal with days of constipation and stomach issues, use activated charcoal!

Another issue that many people have when they travel is adapting to new foods. Not only will there be different ingredients from what you are used to, but the food was raised in a unique way as well.

Whether you are talking about fish, meat, or fruits and vegetables, any type of new food can hurt your stomach for days until you are used to it. Every time I go from America to Europe I have about 2-3 days of stomach issues before I settle in.

This time, I have activated charcoal to help me through!

Its more-or-less impossible to overdose on activated charcoal, but I suggest you follow the instructions on the product you purchase. You can use activated charcoal before you begin traveling, during your travel, and after as well.

If you are consistent with this, your stomach will adapt much quicker!

One note about activated charcoal use is that it can also “grab” medications in your stomach before they are completely dissolved and absorbed by your body. For this reason, try not to take activated charcoal near the time of any important medications.

With consistent use of activated charcoal, while traveling or not, you will notice your body functioning much better!

If you’d like to try using an activated charcoal supplement, I suggest this one:

Staying Fit When Traveling – How to Get Some Exercise

best way to stay healthy while traveling

You might not be able to keep your regular workout routine, but you can definitely find a variety of ways to exercise even while traveling. Check out these tips for exercising while traveling:

Learn Your Area

Wherever you’re going, it’s important to figure out if there is space to work out. Fitness facilities – or lack thereof – vary around the world. Everyone has different needs for their requirements and goals, which means it’s worth checking out the type of fitness facilities and equipment that will be available to you when you reach your destination.

If you’re an indoor person, you can find out if there is a gym in the area or the hotel you’d be staying in. It might not be the most relaxing thing to do, but hitting the fitness center at your hotel or in the area will certainly help you stay fit when you’re traveling.

You could also try to find personal training services. Regions such as the Moorgate area if you are traveling in London have a fair amount of gyms and fitness centers to choose from with accredited trainers. While this might not necessarily be the cheapest option, it’s a definite investment to staying healthy while traveling!

Others will need more specialized equipment or focus. For example, if you’re interested in aerial dance or a particular fitness program such as BodyPump or Zumba, you are going to need to work harder to find a class that caters to your needs.

If you like working out outside, maybe you can look out for parks or jogging tracks around you. Having a rough idea of what’s nearby will save you a lot of time and help you work out quicker.

This might also give you new places to discover that you otherwise wouldn’t, had you not planned to exercise.

You don’t have to log tons of time; but if you want to stay fit while traveling, try to spend about 20 minutes a day working out.

If specialized equipment is unavailable, you can then start to make a plan for an alternative workout in advance. Don’t worry though; there are tons of ways to exercise while traveling even without a proper facility.

Check out these 8 travel workouts which you can do nearly anywhere while travelling!

Go for a Walk

If you have time on your first night after traveling to go for a long walk, there is nothing better for your body!

Whether you were driving or flying, sitting for extended periods is not good for your body. You don’t need to go to a fitness center to bang out an intense workout, just do a casual walk for 45 minutes.

To be honest, attempting an intense workout after traveling can be very dangerous. Until your central nervous system has fly recovered, your body needs rest and recovery more than anything else. Use casual exercise though, and your body will thank you!

Not only will this help your hips, knees, and back, but it will help you sleep much better as well.

Furthermore, it will help pump some oxygen back in to your body. Exercise is vital for helping your body to a state of homeostasis, and it is even more important after a long day of traveling.

All you need to do is get out an explore! After your first night, try a “fasted” walk in the morning! Fasted state cardio is excellent for cleaning your body and helping to stabilize your biorhythm. If you are extremely jet lagged, a long-fasted walk in the morning will make your next night of sleep better than you could ever imagine.

If you want to do a full workout, more power to you!  I prefer to do yoga as soon as possible after flying, it helps me sleep better as well.

Try Something New

When you become stagnant in your fitness routine, you naturally get bored.

On your travels, you might not have access to the same equipment as usual (as discussed above), or other means that you would at home. Rather than becoming frustrated and throwing in the towel, shake things up!

It might be that you are traveling to coastal regions, and you’re not used to being able to run on the beach. Or, perhaps you will be in an area with impressive outdoor equipment – Los Angeles’ Muscle Beach springs to mind!

If you’re traveling in London, you could try something unique such as Voga. Yoga isn’t everyone’s cup of tea because of the slow pace, but that was before Voga. This is an exercise form that combines yoga and vogueing. Think of it as yoga with attitude, all done to 80s music.

Use your travel time to find some new ways to workout and improve your health- I’m sure you will enjoy!

There are a lot of options just choose one!

If You’re Near Water, Don’t Just Lay by the Water – Play in It!

There’s nothing more relaxing than sitting on a beautiful beach while peering out at turquoise blue waters. But actually getting into the water can also be relaxing – and it’s a great way to get in a workout.

Or, you can play in the water and splash around.

There are so many ways that you can get in a workout in the water. Plus, being in the water is soothing and just plain fun, so diving in is a great way to stay fit and make your trip even more enjoyable.

Instead of just lying by the water, dive into it! Go snorkeling, learn how to scuba dive, or go jet skiing.

In fact,

scuba diving is one of the most fun ways of exploring wildlife and becoming one with our environment. While that is true, there are some major technicalities that need to be considered during a scuba diving adventure.

From your active swimwear to your technical support, everything needs to be gathered properly before heading off for the journey.

One other thing you might not know about scuba diving is the training you need to acquire before actually going for the swim. There are multiple boot camps and sessions which let you become an improved amateur at scuba diving and be prepared for the unpredictable things that can happen.

Once you’re done with your training sessions that last for three to four weeks, you are now ready for the scuba diving adventure of a lifetime! So gear up and get ready to get, set go!

But wait, are you sure you have planned how to have the perfect scuba diving adventure one can possibly have? Despite having the entire kit and ensuring you have all relevant equipment, there are some extra things you can keep to enjoy your journey. Here are those essential elements:

Get a Buoyancy Control Device

As the name suggests, this is a device used to control the buoyancy of the scuba diver. All you have to do is attach this controller device to your swimsuit and let it work like magic. This device lets you enjoy the water currents without feeling a rush all of a sudden. There is much to learn when in the water for the first time. Despite practice, there are hundreds of unexpected events that can happen. Let’s be prepared in maintaining our state at least!

You can learn all about them through the details on and choose the most lightweight device to carry and attach to your swimsuit.

Get Extra Swimsuits

It is always better to have an extra swimsuit in case your plan to spend time under the sea increases. There is also chance of sea creatures like mosses sticking to your swimsuit. In this case, you would have to change it right away and opt for a clean and dry one. This can only be done if you have already kept an extra swimsuit.

You can simply come out of the water, change into your new swimwear and be on your way back again! It is much easier to enjoy the scuba diving adventure knowing you have covered all grounds.

Your swimsuit must also have extra pair of swimming fins and a cap. Not only will you be able to help your teammates in case of an emergency, but also change into new wearable as soon as there is some damage to your current one.

Take Waterproof Cameras

Another thing you cannot possibly forget to take is an underwater camera. Ideally, it is best to always take two cameras with you. One is going to be on your head i.e. the GoPro. The second one can be a handy cam that you carry within a pocket or a small bag you can swim around with.

Your GoPro will continuously record your every movement, every action and all the creatures you come across under the water.

The handy camera can be moved around and played with in the sea. You can simply take stills or make videos of your favorite moments. However, making sure you have at least two recording devices is key in ensuring you’re up and ready to go for a scuba diving adventure.

Not only will you be able to relive all those moments after looking at the videos and pictures later, but you’ll be able to keep the memory of them forever.

Common Hygiene Tips for Traveling

When you’re living life on the go, it can be tough to manage everything you have to do in a day, much less making time for some much-needed grooming.

Regardless of whether you’re traveling for business or pleasure, a solid self-care routine is the foundation for a great day, and we’ve got all the hacks you need to feel your best before you take on the world.

Beat the jet lag and look sharp every time you head out of your hotel room.

Traveling is fun and exciting, but it can also be incredibly hectic, and leaving out any important portion of your get-ready routine is simply not an option. By using these hacks, you can have the best of both worlds, and make your trip all the more enjoyable.

Spend your time seeing the sights or conquering your workload, and don’t worry that you’re not tending to your grooming. You’ve got this!

Take Care of Your Razor

One of the fundamental elements of proper grooming begins with preserving the life of your razor. You might think that you can just toss your tried-and-true favorite in your travel bag and be on your way but maintaining the metal blades properly keeps them from deteriorating, which ensures you get a safe, close shave every time.

It is recommended that you make sure your razor is fully dry between uses, as water can break down and rust the blades over time.

Feel free to use an automatic hand dryer if your bathroom has one, an electric hair dryer, or a special razor dryer built specifically for your facial tools.

Once dry, make sure to put your razor in a travel case so it’s not exposed to any adverse conditions while you travel. If you’re looking for some case suggestions, check out our safety razor travel cases reviewed.

Pack Extra Hand Cream

There’s nothing worse than going in for a handshake and feeling a rough, cracked palm in yours. If you’re the owner of a couple of raw mitts, you already know that hand cream can save both your comfort level and your first impression, but did you know that it could also fix a hair emergency when you’re on the move?

If moisture in the air has left you a frazzled disaster, GQ Magazine suggests that you use hand cream to fight the frizz. Now, it only takes a dab evenly distributed on your hands to do the job, so don’t feel the need to slather it on. Use your fingers to smooth and soothe the wild tresses, and humidity will be no match for you.

Bonus: make sure it’s your favorite scent, and you’ll be smelling as good as you look.

What to Do With Your Dirty Shoes?

Should your travel wardrobe need to take you from day to night and back again, the sneakers you wore on the plane may not cut it, which could leave you throwing extra pairs of dress and casual shoes in your suitcase.

If that’s the case for you, you might be wondering how to keep your dirty kicks away from your clean clothes, so you don’t have to worry about hunting down a laundromat once you land.

One easy solution would be to place each shoe in a plastic freezer or storage bag, which will only be workable if your particular footwear fits inside of a 2-5 gallon bag.

If not, you can grab a reusable shower cap inexpensively at nearly any drug store and wrap it neatly around the bottom of both shoes. This will keep your outfits clean and your shoes together, so you won’t have to waste time hunting around for a match.

Avoid a Stinky Suitcase Situation

Unless you’re the kind of traveler that checks an extra, empty bag specifically for your dirty duds, you’re likely using a laundry bag in your main suitcase to separate the worn from the clean. Given this information, your bag could smell a little foul if you’re on a long trip lugging your dirty laundry around, and that can be embarrassing and unpleasant.

Luckily, the grooming gurus at Birchbox have a really simple hack to make your laundry bag smell lovely no matter where you’re headed.

When you’re packing up your soap and other toiletries, make sure to toss a spare bar in with your dirty garb to give it the aroma of your favorite cleanser.

If you’re not a bar soap kind of person, most hotels have little soaps in the room that you can easily use, or you can purchase little fragrance pouches to tuck in with any smelly socks. Beyond that, dryer sheets are a great way to freshen even the most offensive odors until you make it to your next laundry day.

See Also: Choosing the Best Travel Bag for Your Next Vacation

Apply Your Deodorant Well In Advance

If your trip has you going from morning to evening, it’s a great idea to find ways to save time when the alarm goes off without neglecting your personal hygiene. As antiperspirants and deodorants are common products to apply on a daily basis, all you need to know to shave time off of your morning routine is the best time to put it on.

Contrary to what you may think, a vast majority of deodorant brands offer a minimum of 24 hours of protection, so applying yours the night before you need it can free up some precious seconds when the sun comes up. Plus, that gives it enough time to properly set in, so you’ll be well covered before you even start sweating.

How’s that for beginning the day prepared?

Staying Healthy While Traveling – Lifestyle Tips

Here are a couple tips for your general lifestyle while traveling which can help keep you fit and healthy!

Remember Your Goals

It has been theorized by scholars that when you focus on health as a long-term reason for maintaining your fitness level (as opposed to being driven by appearance-based goals such as weight loss), you are more likely to sustain the benefits, as they become a part of your lifestyle.

For most people, knowing this should be enough encouragement to ensure that you don’t undo all the excellent work you did at home, just because you’re going away.

There are plenty of ideas on how to stay focused on your body while traveling, but arguably the best tip is simply to “want it” enough.

Whether you need to write down a personal mantra, set your alarm with a specific message or anything else, do what you need to do to remind yourself to stay focused!

Make a Plan

If you’ve planned to stay in shape, plan to keep it going as well! Before your next trip, decide how much time you will have available for exercise and for other activities as well whether you’re going for business or leisure.

With a proper itinerary, you can squeeze in a work out schedule as well, which will make it easier for you to divide the time between everything that is essential for the trip.

Once you have a plan, you can pack your luggage on tour right.

Keep a Routine as Much as Possible

It can get difficult to follow a routine if you’re travelling. But keeping yourself strict and grounded will help you stick to working out regularly even when you’re travelling.

Whatever the place or time, if you’re really serious about working out, you’ve got to motivate yourself even on vacation.

Pack the Essentials

Let’s be honest here. You can’t take all of your equipment for exercise or supplements with you on the trip. But there’s some things you obviously can take. It can be your yoga mat, your fitness tracker, and a few key supplements if you don’t have too much luggage with you.

Once you have your schedule ready and your equipment with you, all you need is a little bit of motivation to workout and keep eating healthy even on vacation or a business trip.

Go Sightseeing

No matter where you are traveling to, there are sure to be plenty of sights to take in.

Whether it’s a city that’s home to ancient ruins or an island that offers plenty of trails and sweeping views of nature, make sure you include sightseeing on your list of things to do when you’re traveling.

You’ll be able to see and experience new things and have unforgettable experiences. Plus, the walking that’s involved will help you stay fit by burning off the extra calories you packed while indulging in a variety of new foods and beverages.

You don’t want to sacrifice your experience for trying to stay healthy, but you don’t want to give up on your health for a few new experiences.

On Your First Night, Sleep to Set Your Routine

The most important thing to stay fit and healthy while travelling is to take ample rest.

Not only does sleep make you feel better mentally and emotionally, it can also help you stay in shape.

Several studies have found that getting more sleep is just as important for your physical well being (including weight loss) as diet and exercise.

If you are traveling for more than just a couple days, you want to set your biorhythm on the first night.

Try to set yourself in bed at the time you want to sleep each day and wake up exactly when you want to. Melatonin can be exceptionally helpful when you are dealing with jet lag, since it can help settle your body’s natural biorhythm within a day or two.

You can try this melatonin supplement because it is cheap and effective:

After a flight across multiple time zones, you want to do everything possible to sleep through your first night.

Sleep in a completely dark room and avoid watching TV at all.

As I said before, avoid drinking caffeine and alcohol for at least the first day of your trip.

Put your phone away for the night, and don’t be tempted to wake up and look at it.  I am often guilty of this mistake, and it has cost me a lot of sleep in the past! Set your alarm to wake up at the time of day you want to wake u for your entire trip, and always wake up on your very first alarm.

If possible, try to wake up with the sun!

If you take the steps to sleeping properly on the first night of your travel, you will inevitably feel much better each day going forward. Do your best to sleep for 9-10 hours, although this can often be difficult. Your body needs a lot of sleep to recover after traveling, and naps can through your body’s sleep-wake cycle off even more.

If you can adequately sleep enough on your first night, the rest of your trip will be much more enjoyable!

Concluding Thoughts – How to Stay Healthy While Traveling

If you truly want to stay healthy and avoid terrible jet lag symptoms while you are traveling, you need to focus on being healthy every single day.

Staying fit and healthy while traveling is not impossible. However, you must remain focused on your goals.

If you want to see a few more tips for staying healthy while traveling, check out this video:

Health is always holistic, and one day cannot solve all your problems.

The more effort you put in to your health throughout the year, the easier it will be for you to travel.

Personally, I try to treat every day with the same focus. As an athlete, I can’t let travel slow down my body.

Contrarily, I often need to be at 100% peak performance just hours after getting off a plane or bus! All the tips listed above are keys to my own health; they are how I survive traveling throughout Europe to play basketball!

Over the first 6 years of my professional basketball career I have learned a lot about managing my body while traveling, more than I could ever expect!

I hope these tips are valuable for you as well! Exercise regularly, eat and drink well, supplement smart, and sleep well.

If you do this, traveling will be a breeze!


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