Are you trying to figure out how to stay healthy while traveling so much?

Constantly in a rush, forgetting to eat, or maybe just living off of overpriced gas stations and airport snacks (Seriously, $8 for a water bottle??)

But you aren’t here to hear me rant about overpriced airport food or how hard it is to stay healthy while you’re traveling. You’re here for solutions, and that is what I shall provide.

You don’t need a lot to stay healthy. Some people think they must sacrifice their health while traveling or buy many fancy supplements, but this isn’t true.

With these eight tips and a little consistency, you will be healthy and whole while on the go—no rhyme intended. Let’s get started! 💥

Key Takeaways

  • It is possible to stay healthy while traveling with a little bit of intention and consistency.
  • Boost immunity through diet, cold therapy, and supplements.
  • Pack light using versatile basics.
  • Manage stress with meditation, exercise, and rest.

Disclosure: This post may contain affiliate links, meaning I can earn commissions. If you decide to purchase through my links, it is at no cost to you.

8 Tips For Staying Healthy While Traveling

Embracing green lifestyle choices, can also play a crucial role in maintaining your health and wellness while traveling. Here are the top 8 you can implement today.

1. PREP your Immune System

immune system building

Boosting your immune system is crucial for maintaining your overall health and well-being, as it’s your body’s first line of defense against infections and diseases.

Traveling can make you more prone to getting sick, so strengthening your immune system should be a priority.

Talk to a travel medicine specialist or holistic health coach and find what suits your specific body best.

Pack natural laxatives like castor oil or fiber supplements for travel anxiety or constipation.

So, here are some simple tips to support your immune system to stay healthy while traveling:

  • Start your day with an immunity-boosting tea with ginger, turmeric, and mint ingredients. These ancient herbs can help fend off illness-causing bugs.
  • Try cold therapy before and during your travels. It’s beneficial in boosting your immune system – try taking cold showers or using portable cold plunges (they literally fold into a tiny backpack) to get the benefits on the go.
  • Eat lots of herbs in the Lamiaceae family (think: basil, spearmint, cloves, ginger, and turmeric).
  • Combine those herbs with a healthy diet, physical activity, adequate sleep, and hydration. 
  • Consult a travel medicine pro or holistic coach to customize your plan. They can provide guidance based on your specific body and needs.

Studies have also shown that the use of herbs in the Lamiaceae family (think: basil, spearmint, cloves, ginger, and turmeric) can significantly help strengthen your immune system and fight off viruses.


Consider bringing natural supplements like elderberry, zinc, or Vitamin C as immune support! Traveling can make you more prone to getting sick since you may be around many new people and places with germs your body isn’t used to.

Strengthening your immune system should be a priority.

2. Prioritize Sleep

The right bed

Healthy travel starts with quality sleep, no matter where you’re laying your head.

  • Choose accommodations wisely – ask about mattress quality, where it’s set up, and the bed type (single, double, loft, etc.) if booking an Airbnb, and opt for dark, quiet rooms.
  • Block out light and sound disturbance to mimic nighttime.
  • Avoid electronics before bed and limit caffeine, especially late in the day (I know you’ve heard these before, but they are worth mentioning).
  • Take magnesium, essential oils, and eye masks to aid sleep. Chamomile tea is also known to help reduce jet lag.

Help you stay rested by sticking to consistent bed and wake times. This routine checks your circadian rhythms when you’re away from home.


Calculate time zone changes before traveling – try to sleep appropriately before arriving. Make it a priority, even when you’re out of your usual routine. Your mind and body will thank you.

3. Hydrate

nfUncSnnKsPozhZj07kxPimjRBtWlKpenQ0caaDy P1ptDqUal yPN5VZjuBNaYfchi30 wMDQWdz Tqod2 Buc417if9jdKnxr2pl7QT10t97VD5f0jvhqQ1qAMDEKgAXnCmBT TvJ8vkYp45XKPYk

Listen, I get it – hearing advice to drink water makes your eyes glaze. But hang with me here. Dehydration is real, whether you’re traveling or not.

If you are living in a RV, Tiny House on Wheels or Camper Van, consider getting a water filter to condition the water you do have access to.

It’s crazy easy to forget to drink enough. You could quickly get reminded with a migraine, fatigue, dry skin, and many other negative side effects.

So make water your top priority first thing in the morning.

Down 1-2 cups before anything else (speaking to the coffee addicts) to avoid getting sick. Keep sipping that H2O all day long – carry your water bottle everywhere.

Drinking plenty boosts immunity brightens skin, and keeps your metabolism cranking.

I’m telling you, just drink the dang water!


Whether you are doing van life, staying in a foreign Airbnb, or simply going on vacation, check the quality of the water you are drinking!

Avoid tap water (including ice cubes) and bring a portable water filter or purchase some quality bottled water. A custom travel water bottle could also be a nice accessory.

4. Get moving

Whenever you get a chance to walk or bike while traveling – take it!

  • See how many steps you can take and make it a mini-fitness challenge.
  • Packing a few resistance bands and a yoga mat offers various workout options.
  • Bands are perfect for building muscle without equipment a lot of equipment.
  • A mat lets you do yoga, Pilates, stretch sessions, or kick-butt HIIT routines anywhere.

Ditch the idea of lugging heavy gear or buying expensive gym passes. You don’t need a lot to stay healthy while traveling. You can crush your fitness goals on the road.

Moving that body keeps you energized, healthy, and looking good!

Even short workouts boost immunity, mood, circulation – all that good stuff. So take every opportunity to get active. Your body and mind will thank you big time!


Whenever you can take the stairs instead of the elevator to stay active. When you stack up healthy habits like these, they compound and help your overall health.

5. Create Consistent Habits

good habits equals good life

Whether you’re home or exploring somewhere new, having consistent habits keeps you balanced. The last thing you want is for your progress to derail because you’re in a different place.

List your must-do routines – journaling, workouts, taking supplements. Meditation, exercise, and even cold therapy can happen anywhere.

Those healthy habits will ground you when things feel unfamiliar. You can stick to good sleep, nutrition, and hydration with a little planning.

It’s key to stay positive too.

Don’t buy into the idea that travel means your wellness goes out the window. You totally got this!

With commitment and flexibility, you can maintain momentum on the road. Create structure and be intentional amidst the excitement and change to stay focused, energized, and your best self to stay healthy while traveling.


Start with one habit and build from there. Once you prove to yourself you can do it, stacking habits gets easier.

Consistent self-care keeps the right headspace to soak up adventures.

6. Watch Your Nutrition

Rainbow of food

Look, there is nothing more I love than trying local cuisine: tiramisu, paellas, and tacos, but I’ll be the first to say it can sometimes get a little bit out of hand, leaving you feeling sluggish and with a big fat dent in your bank account.

Eating a balanced diet is the key to staying healthy, happy, and crushing your day! For short stays, prep some non-perishable protein-packed healthy snacks and meals – we’re talking nuts, hard-boiled eggs, and chia pudding.

When you arrive at your destination, scout out local gardens and markets for the freshest ingredients. List healthy go-to’s like oats, lentil pasta, and in-season veggies to mix and match meals. Indulge in local flavors, and keep portions balanced.

Fuel up in the morning with raw fruits and a good source of protein! Eat the rainbow – load up on colorful anti-oxidant and fiber-rich fruits and veggies. A plant-based diet is not only delicious, it’s great for you too.

Don’t forget healthy fats (the slowest digesting macronutrients) keep you full for longer periods.

Plus, eating healthy on the road usually saves you money! With a little planning, you can eat healthy and energizing foods that’ll have you feeling A+ while traveling.


Use the “two-bite trick” when your taste buds crave those unhealthy treats while traveling. Say you find the most irresistible sweet potato banana bread pudding, which would normally be like 25 bites.

Take just two small bites. Savor the flavor. Check in with yourself. Are your tastebuds satisfied?

Often, a couple of bites is all you need, even if there’s a ton more. This lets you indulge a little without undoing your health goals. Try it next time you want just a taste of something tempting!

7. Pack Smart

B 8sZ010R87O1RilPWkmOxhtt nQsbigJy67GERy9MNvfQwbaeBkXa zRGaZ2VP6UvZOe7tP0ui8EOnTZ5BDzBtZCPbkUWso aLa5aHMkfDYVJ cCkEiuwQaDcMcCkqA j3YNjou3onaEyChzOR4OUw

When it comes to packing, most of us are maximalists, tossing 12 extra t-shirts in our carry-ons “just in case.”

No? Just me? Okay. Instead of taking all these extra items, bring things you know you’ll use.

  • Stick to versatile basics in neutral colors that easily match clothes – a few T-shirts, pants, etc.
  • Bring fitness gear like resistance bands or a yoga mat for your workouts.
  • Pack a few essential supplements and herbs. Minimal packing reduces clutter, letting you focus on experiences over “stuff.” It also forces you to get creative and wash clothes to re-wear if needed.

Living simply on the road means fewer things to track or stress over. Travel is a chance to evaluate if you really need certain items.

Traveling with only the essentials creates freedom to pursue opportunities that come up. Making do with fewer possessions often leads to more joy and presence.


Pack as if everything you own had to fit in one bag – it will make you realize what’s essential. Traveling with only the essentials creates freedom to pursue opportunities that come up.

Making do with fewer possessions often leads to more joy and presence.

8. Manage Stress

BQ Vz E7iAlr76TaJUTvCR3Oo 32Y4I2aMgqJVkc69tlfBy4SK 5 RifiXFzzjrUopAXmO8ui7wfAhT3YN4SzLcr0 TjUbdZ8wGKwbh4GR6VQJXhnQowqUaFmzpFn eCD7nU9dXNle3T3DBjD4iEE4

Honestly- traveling is fun. But missing flights, being out of routine, and exposing yourself to new cultures can be straight-up exhausting.

That’s why it’s important to prioritize self-care before your trip so you start on the right note.

  • Light exercise, meditation, journaling, and rest go a long way.
  • Listen to your body’s signals, and don’t be too hard on yourself.
  • Set boundaries with work, and don’t let it bleed into all your personal time.
  • Schedule work calls and tasks strategically to maximize exploring.
  • Starting your day with a little grounding and intention-setting will keep you in a good headspace, no matter where you stay.

I also know that many people travel while working; we must make money somehow (those expensive airport snacks don’t pay for themselves.)

So if you’re working while traveling or are living a nomadic lifestyle, finding balance and managing stress is even more important.

Pro Tip

When arriving at a new place, spot the local coffee shops and libraries! Head over there and get in the zone when you need to get stuff done. Another tip I personally love is Co-working spaces!

People are also foreigners, visiting a new place and working online.

Why is it Hard to Stay Healthy while traveling?

Young couple strolling and chatting in park with coffee cups

Many of us can get off-balance when taken out of our usual environment and routines. It’s easy to neglect our body’s signals and needs when traveling.

Travel plans are often spontaneous and lack preparation; no shame, though- it happens to the best of us.

You can stay healthy while traveling. and it’s easier than you think – whether you’re a digital nomad living out of a tiny house or constantly hopping on and off planes, you don’t need much to maintain your health.

Travel disrupts our normal routines. For nomads constantly moving, each new destination means adjusting to new foods, activities, and environments.

This disruption can throw off our bodies and make it hard to listen to our needs.

Being dehydrated, exhausted, slack on hygiene (or the middle schooler coughing next to you on the plane), and eating crappy can weaken your immune system, making it easier to get sick.

Not ideal. 😫

Final thoughts

If you’re wondering how to stay healthy while traveling, implementing even a few of these tips can help.

Preparing your immune system and managing stress is always a good idea before a trip. Listen to your body’s nutrition, sleep, and movement needs while on the road.

Packing smart, staying hydrated, and exercising reduce your chances of getting sick.
With mindful habits, you can maintain energy, keep your immune system strong, and prevent burnout in new places.

Though travel takes us out of our routines, it doesn’t mean we must sacrifice our health goals. You can stay healthy on the go by being proactive and flexible.

Frequently Asked Questions:

How do you fix travelers gut?

Start by staying hydrated with clean water. Eating easily digestible foods like bananas, rice, and toast can help. Probiotics may restore gut balance, and over-the-counter antidiarrheal meds can provide quick relief.

What should I take before a trip to stay healthy?

Consider getting travel vaccinations and a general health check-up. Pack a travel health kit with essentials like antiseptics, band-aids, and any prescription meds you need. Taking a daily multivitamin and probiotics can help boost your immune system

Is Traveling Bad For My Health?

Eating well, exercising, and taking precautions can make travel an enriching experience that inspires joy through new cultures, exploration, and connections.

How can I minimize the effects of jet lag?

Gradually adjust your sleep schedule before traveling, stay hydrated on the plane, and avoid alcohol/caffeine. Once you arrive, adapt to the local time zone right away. This can minimize jet lag’s effects on your sleep patterns.

Are there any alternative health tips for staying healthy while traveling?

Alternative options like acupuncture, hot/cold therapy, herbs, and meditation can support health while traveling. Consulting a professional beforehand.

How can I protect myself from germs and viruses while traveling?

Wash your hands regularly with soap and water, or use hand sanitizer if soap and water are unavailable. Avoid touching your face, and try to limit close contact with people who are coughing or sneezing.

  • Sophia V

    Sophia's on a mission to help people make get the right information and achieve all of their goals through a holistic approach. She believes education is key to making better decisions and accomplishing what you set out to do. When she's not writing or traveling, you can find her chatting over coffee or taking pics of gorgeous sunsets—her camera roll can attest. Learn more at

    View all posts
Share It!

Image Source: Canva, Pexels, Pixabay, Open Verse, Unsplash