6 Tips to Stay Healthy While Traveling

Traveling can be the best and worst of experiences. Whether you’re traveling for fun or on the road for business, it’s challenge to stay healthy.  I’ve traveled extensively over the years, and managed to pull it off in a fun and healthy way!  Here are my top tips that will keep you healthy on the road.

1.       Prepare to eat well – This is the most important step in traveling healthy. Spend the time and do your research beforehand.  This can be a challenge, but these ideas can make it a little easier;

a.       Find out what places nearby serve the type of food you want to eat.

b.      Book a hotel with a kitchen and have some grass-fed beef delivered to your location. 

c.       Bring healthy snacks

d.      Limit alcohol with lots of sugar mixers i.e. go for fresh lime juice instead of margarita mix

2.       Stay Active – You know you feel better when you workout. So make it part of your travel schedule.

a.       Hit up the hotel fitness center or local gym. Book a hotel that has a good fitness center—or has a business relationship to a nearby fitness center.

b.      Walk everywhere, unless you are in 6-inch heels. When you’re in a walkable city or town, walk to appointments, restaurants, etc. rather than taking a cab.

c.       Do Squats and Lunges. Go to the back of the plane and rip a few super circuits. Get that blood flowing baby!

3.       Meditate - Meditation is a great way to reduce stress, sharpen your mind, and increase your mental awareness. Also, you can do it just about anywhere. Set aside 10-20 min each day. Focus on your breathing and relax. A perfect time to do it is while on the plane. Screaming babies will be “chill” after your mediation session.

4.       Get enough sleep – A bad way to start your trip is to go out the night before and tie one on. I can tell you this from experience(s).  Rest is as crucial as exercise when traveling. Your body can be beat up and stressed from being out of its normal environment.  So first things first, get a good sleep before you leave, and then schedule times for rest and relaxation when you are on the road.  Do your best to get a least 7-8hrs of sleep. I know it can be hard but it will make a huge difference.  “Sleep is that golden chain that ties health and our bodies together.” - Thomas Dekker

5.       Drink plenty of water - "I think it’s very important to drink lots of water." —Victoria Beckham.    I know that’s not the most scientific of reasons.  We all know how important is it to drink water, but it becomes essential when you fly. Planes have low humidity, which causes dehydration. Dehydration can cause problems ranging from mild discomfort caused by dry skin and scratchy eyes to potentially life-threatening issues, such as problems with breathing for people who have respiratory conditions like asthma. Dehydration can also lead to fatigue, says William L. Sutker, MD, chief of infectious diseases at Baylor University Medical Center in Dallas.

6.       Bolster your immune system- Airports are always crowded. The air quality is terrible, filled with germs, viruses, and bacteria. A healthy immune system is the best way to fight off sickness.  Try this:

a.       Bring hand sanitizer - Wash hands before and after getting on and off the plane.

b.      Take your supplements – Here is a solid list.

c.       Drink Greens Powder – Some greens always do a body good. Check out the 20 best greens powders on the market.

“No one realizes how beautiful it is to travel until he comes home and rests his head on his old, familiar pillow.” – Lin Yutang.

Safe travels my friends.

Stay healthy,


Kevin Atkinson is a Coach/Business Development at 34-North, Performance Expert,  BS Degree, Exercise Sport and Science, Oregon State University, NASM – CPT, Co-Founder at Renegade Roasting Co and avid world traveler.