7 Tips on How to Stay Healthy when Travelling

Posted on 05/29/2019

It's not always easy to stay in a healthy routine when on the road, especially when you travel often for work. You’re probably always eating out, taking taxis from your hotel door to meetings, and after working a long day, you head back home and go to sleep after watching whatever is available on the TV. Or maybe you grab a drink or two with another coworker. Either way, if you’re someone who travels often, these patterns can turn into unhealthy ones. That’s why this week, our blog post will share 7 helpful tips on how you can stay healthy when travelling - and it doesn’t take much!

1. Sleep

One of the most important things you can do when travelling often is sleep. Especially when there’s a huge time difference from one city to another, it can be tempting to want to try and adjust to the new time. But you have to listen to your body - if you’re tired, you need to rest. Pushing yourself trip after trip will catch up to you… You have to put your health first and make sure to get the rest your body needs in order to operate properly!

2. Walk everywhere (if you can!)

Can you walk to your business meeting instead of taking a cab? Or maybe you can take the stairs instead of the elevator. There are creative ways you can incorporate more walking into your travel routine… It might be tempting to take a taxi everywhere, but if you can walk, why not get in that extra exercise? You’ll be able to experience the city you’re in even more by walking around, and it’s a great opportunity to get some fresh air in between business meetings.

3. Eat breakfast

We often neglect to eat breakfast, especially when travelling. Your schedule just gets so bust that you feel you don’t have time to make yourself eggs with toast. Well, even if it means waking up 30 minutes earlier, don’t skip out on breakfast! It’s the most important meal of the day… If you’re staying in an accommodation that has a kitchen, this makes the option of eating breakfast even easier, because you can buy some ingredients from a local grocery store and make your OWN breakfast every morning. It doesn’t have to be a gourmet meal, just something that will sustain your body and help you think straight until lunch - it gives you the energy to start your day right.


This is probably the most important tip on the list. When out and about, it’s often easy to forget to drink water! To avoid this, you should carry a water bottle with you at all times… It might not always be simple to find public water fountains on the road, but you can simply ask the waiter at a restaurant to fill it up in between meals. Just be sure to keep your body hydrated throughout the day - it makes all the difference.

5. Make your own meals

This tip is an addition to the “eat breakfast” suggestion… You don’t have to make your own meal every single day, but it will definitely help in sustaining a healthier lifestyle when on the road. Perhaps you can compromise and make your own breakfast and lunch so that you can eat out with colleagues for dinner. But eating IN is always the healthier alternative. If you don’t have a kitchen in your hotel room, it’s no problem! You can always ask the hotel staff for plates and utensils and easily make sandwiches and salads. There’s always a mini fridge, so it’s easy to keep ingredients cold.

6. Use hand wipes and hand sanitizer

We know how easy it is to catch viruses when travelling. Instead of relying on public restrooms - which often times run out of soap - or simply relying on finding a public area with water and soap, carry your own hand wipes or hand sanitizer. You can prevent the spread of germs and bacteria no matter where you are by cleaning your hands, especially before or after a meal!

7. Use your hotel room to work out for 10-15 mins a day

Our last tip is one that can easily be incorporated into your travel routine every night before sleeping. Just take 10-15 minutes to either stretch, do easier exercise like squats, lunges, push ups, sit ups, etc. so that you can keep your body moving even when on the road. Obviously, this isn’t the same type of workout that you’d get at a gym, but it’s something to sustain your body when away for a few days. If you’re lucky, your hotel might have access to a gym where you can workout if you have more free time on your hands!