Site Loader

Staying healthy while traveling makes the vacation so much better.

There is nothing worse than being on a trip and getting some kind of bug.

Being stuck in your room while everyone else is out enjoying themselves and seeing the sites. This can happen to anyone.

At least your getting your money for the room, right? It’s not fun though.

Staying healthy while traveling should be a top priority for you and whoever you are traveling with. And knowing how to do it is key.

Below, I will talk about some tips on how to keep yourself healthy so you can enjoy that vacation you spent your hard-earned money on.


Stay hydrated

Traveling by plane or car.

Don’t drink sugary beverages like soda or alcohol, instead have water or juice.

There are many signs you can watch out for, such as:

  • Increased thirst
  • Fatigue
  • Dry eyes or blurred vision
  • Headaches
  • Muscle cramps
  • Lack of sweat
  • Dark urine
  • Fever

When you see these signs, make sure to drink extra water and reduce exercise for the time being.

Don’t like water? No problem.

There are other alternatives, such as seltzer waters and water flavorings. You can also add your own mixers like part grape or pineapple juice with the water.

If you are staying in a country where the tap water is undrinkable, stock up on water bottles and only order bottled water at restaurants.

Otherwise, tap water is your best friend.

You can purchase a filtered water bottle that makes it safe to drink any water, anywhere you go.

This Brita filtering water bottle is perfect for those trips away from home.

Brita Premium Filtering Bottle, 36 Ounce, Night Sky

Healthy Snacks

Stay healthy while traveling by eating healthy snacks.

Eating healthy while on vacation can be a challenge.

Most people think vacation full speed and carry that over to snacking and eating habits as well.

Ever come back from a vacation to find out that you gained five pounds? It doesn’t have to be that way.

Instead of picking up snacks from the gas station or airport, bring your own healthy snacks.

Make your own trail mix or better yet, get a dehydrator and dehydrate your own fruits.

If that’s not an option you can always borrow one from a friend or family member.

Not sure on what snacks to get? Try this healthy snacks care package.

This way you get many options, from skinny pop popcorn to granola bars to fruit snacks. Everyone will be able to find something they love.

Healthy Snacks Care Package (Count 30) – Discover a whole new world of Healthy Snacks

Healthy Eating

Eat healthy while traveling.

I understand that it’s difficult to eat healthy while on vacation, especially if you go to Italy or any other place where high carb foods are the staple.

This doesn’t mean that you can’t enjoy those foods, instead have them in moderation.

Try eating one course during the day that’s healthy. This will also help your system from going into shock as well.

If you need assistance finding a healthy place to eat, check out Google maps.

It’s an easy way to quickly look up a restaurant and view their menu.

Even checking out google locals guides as an option to connect with others that live near the area you are traveling. Locals know their area best.

Pay special attention to grabbing foods in the airport.

Rushing between gates can be hectic but make sure you slow down enough to pay attention to what you are putting into your body.

Cruise ship buffets.

Need I say more. I can’t recall how much I gained going on a cruise. This is probably the worst place to try and stay healthy while traveling.

But it is possible.

Even though you get that buffet that’s part of your package, don’t overindulge. Instead, eat your normal helpings that you normally would. Don’t go back for seconds every time you eat there.

Cocktail or Desert?

Do you often start with a cocktail and end with a dessert? Choose one, not both.

If you decide on the cocktail, skip on the dessert. Have the dessert the next day and skip on the cocktail.

When you do choose to order from the bar, order wisely.

I know the Mai Tai’s and Pina Coladas are amazing, especially when on vacation. But try to stay away from the sugary and high caloric drinks that add pounds to your waist.

There are so many drinks out there that you can still have.

If you feel like you need those sugary drinks to feel like your on vacation, then have one or two and then switch over to something with less calories.

finding the best local places in your area
stay healthy while traveling

In order to stay healthy while on vacation don’t skip breakfast.

It isn’t scientifically proven if breakfast is the most important meal of the day but don’t skip it. Because it will give you the energy that you need for the first part of your day.

If you are away for lunch and don’t get a chance to eat, then at least you had gotten something in your stomach in the morning.

When I travel, I often forget to eat because I’m so excited to go everywhere and see everything. By the time I realize what time it is, it’s past six o’clock.

Besides, eating a big breakfast or having a late lunch/early supper will help your checkbook. Because breakfast and lunch are cheaper to buy than a supper when going out.

You can always have a snack later.

Consider what you eat.

Do people build up a resistance to weird food? Maybe. But perhaps people who have never encountered exotic or unusual food should pace themselves.

Part of getting away from home is to try the local cuisine and experience new and exciting things. But be aware of what you are putting into your body.

It’s okay to try new things but you don’t want to get sick because you over indulged on those super yummy scorpions.

My grandmas advice while she was in Mexico was to drink more margaritas. The alcohol will kill the bacteria. Her advice may work, but please take caution.

Go grocery shopping.

Stay healthy while traveling by going to the local markets.

Eating out all the time isn’t always healthy with a lot of processed foods and such.

Another good thing about grocery shopping is checking out other grocery stores and what they have to offer, if traveling abroad.

But if you are staying close to home, maybe you will end up finding something that you didn’t know your own store probably has.

Going grocery shopping and making your own food, if you have a kitchen available, will also save you some money.


Sleep is one of the best ways you can stay healthy while traveling.

Without sleep, your body is weaker and you are much more susceptible to illness.

By getting enough rest, you will have more energy and alertness during your travels and you’re less likely to experience fatigue.

If you have trouble sleeping, try using melatonin.

Nature Made Melatonin 3mg Tablets, 240 Count for Supporting Restful Sleep† (Packaging May Vary)

Try and stick to a schedule.

Sticking to your regular sleep schedule while on vacation is important.

If you have to stay up a little later one night, try not to sleep in too much the next morning. That way you’ll still be tired when it’s time to sleep the next night.

If you’re traveling with kids, routines are extremely important.

Bring along their favorite nighttime books so they get to read a story before they get tucked in.

If it’s in your budget, consider getting multiple rooms or a suite, so the kids can have their own sleeping area or an area for those that stay up a little later to hang out.

If the kids get nap time at home make sure too fit in nap time on vacation.

Bring the necessities for a better nights sleep.

Ways to make your sleep more comfortable is to come equipped. Bring earplugs, your own pillow, eye masks, the kids’s favorite stuffed animal, or essential oil room spray.

Check out this essential oil. It will have you sleeping and relaxed in no time with ylang ylang, chamomile, sage, and lavender scents.

It will also assist with any stress that you may have acquire throughout your trip.

Woolzies 100% Pure Good Night Sleep Essential Oil Blend Set | Helps Sleeping Better, Faster & Restful| Sweet Dreams Oils for Insomnia |Natural Sleeping Aid |Helps Stress, Undiluted Therapeutic Grad

Continue your normal medical routine

Medical conditions do not disappear when you are traveling. Make sure to have all of your medications with you at all times.

You never know if you are going to get stranded somewhere.

If you are flying, be sure to carry all medications in your carry-on luggage. If you are traveling with others, be sure to share any allergies or medical conditions about each other, just in case.

Get some exercise

Walk everywhere you can.

Exercise is a great way to stay healthy while traveling.

You will see more when walking down main street versus driving down it five times in a day.

Stay active by going for a walk if your sights are in town or across town, depending on how big the town is of course.

While driving or flying to your destination, make sure you take pit stops. Get out every couple of hours just to stretch your legs and get your blood flowing again.

Bring hand sanitizer and wash your hands

Staying healthy includes staying safe from diseases.

While away from home you come into contact with more people throughout the day.

Washing your hands and using hand sanitizer will help keep those nasty viruses away.

There is nothing worse than going into a restroom to go to the bathroom and then realize that they are out of soap. I usually carry a small bottle of hand sanitizer with me everywhere I go, even when I’m around home.

The 2020 COVID pandemic has taught us that we need to stay safe by washing our hands and/or hand sanitizing frequently.

BushKlawz Eco Finest 3 Pack of 2oz Rinse Free 75% Alcohol Instant Hand Sanitizer Gel (3x Bottles of Travel Size 2 oz)

Protect your skin

Protecting your skin is just as important as anything else. Make sure to bring a small bottle of sunscreen or sunblock with you, especially if traveling someplace sunny.

Even if it is winter time, the sun can still damage your skin.

Pace yourself

This is probably one of the most important ways to staying healthy. Pacing yourself.

If you plan a trip from sun up to sun down everyday then you’re bound to wipe yourself out. Make sure not to plan something every single minute of the day.

Instead, plan something for the morning and relax in the afternoon.

I know that you went on vacation to see things and you still can. But do it on your own time.

Go for a walk and sight-see around the place you are staying. Take a walk to a park or square nearby but go at your own pace.

Also, don’t over do it with the walking.

If you are feeling out of breath be sure to stop and take a break. Take a seat on a park bench and just sit and people watch for a while.

Staying healthy while traveling is essential to your health. It really sucks being on vacation and not being able to enjoy it.

I hope these tips helped you be more aware of what your body is telling you.

Stay safe. Listen to your body. Plan ahead and pack a water bottle, hand sanitizer, and healthy snacks for your trip.

Don’t be a victim to being susceptible to viruses.

Think you’re ready for that vacation, check out the benefits of traveling. Not sure on your budget? There are ways to travel the USA on the cheap.

stay health while traveling
stay healthy while traveling