26 May Healthy Habits to Practice While Traveling
Travel has a funny way of testing your routines. One minute you’re chasing sunsets and sampling local street food, and the next you’re desperately searching for water, sleep or the nearest pharmacy. Chanel and Stevo know this reality all too well, because while life on the road can be incredibly rewarding, staying healthy while traveling often comes down to the small habits you maintain behind the scenes.
From hydration and sleep, to probiotics and smarter preparation, a few intentional choices can make all the difference between feeling rundown, and fully enjoying the adventure ahead. Here are six healthy habits worth taking with you on your next trip.
Healthy Habits to Practice While Traveling
Make Probiotics Part of Your Daily Routine
Probiotics don’t make it to everyone’s packing list, but compare a trip with them to one without them, and you’ll quickly see how these small helpers make a big difference. Probiotics are live microorganisms, like bacteria, that can improve how your digestive system works. You can take them in pill form or find them in some fermented foods, like kimchi, pickles, sourdough bread and yogurt (something to keep in mind next time you’re traveling through South Korea, Germany, San Francisco and Greece and want to sample the local delicacies).
Probiotics are great for travel because they can help manage diarrhea, a common side effect of dietary changes while traveling. Some recommend taking them at least one week before your trip, during your trip and one week after to ensure the probiotics have time to introduce healthy bacteria into your body.
Continue and Bring Documentation for Prescriptions
If you are already taking prescriptions, whether temporarily or long-term, it’s important to continue them throughout your trip. Ensuring you have the appropriate documentation for any medications is also an essential part of maintaining your health while traveling.
Most countries require you to carry your prescription paperwork. If you are traveling to a place that doesn’t allow your specific medicine, ask your doctor to write a letter about your condition and treatment. Remember to store medicines safely and take them according to your home time zone, not the time zone in your destination.
Hydrate Consistently
Hydration helps your entire body work properly, from stabilizing body temperature to keeping your joints in good shape. It’s an easy thing to forget when you’re seeing jaw-dropping sights or sampling local delicacies, but that makes it even more important to hydrate while traveling. Stick to bottled water (even for rinsing your mouth after brushing) and avoid ice to ensure you’re hydrating safely.
While water is always a good idea, and electrolytes can help make up for more severe fluid loss, you can also hydrate by eating the right produce. For example, did you know that oranges are 87% water, grapefruit is 88%, cantaloupe is 90% and watermelon is 92%?! Healthy eating while traveling will keep you energized and fit for any adventure.
Take Your Sleep Seriously
Like water, sleep is something you should always prioritize, but this goes double for when you’re traveling. A study from the Journal of Immunology found that even a single night of sleep deprivation can impact the immune system of an otherwise healthy individual.
When you’re traveling, you’re usually exposed to a lot of people, whether it’s sitting at your airport gate or exploring a massive local market. It’s part of why 79% of people experience health issues while traveling. To support your immune system and reduce the risk of coming down with something on or right after your trip, make sure you’re still getting a good night’s sleep.
Know the Signs of Altitude Sickness
From Cusco in Peru, to Aspen in Colorado, some destinations are at a particularly high elevation. While this might present no issues for locals, your body will have to adapt. There’s no way to determine how likely you are to experience altitude sickness, and the symptoms are similar to those of a hangover (headache, dizziness, fatigue, nausea and vomiting).
To help your body adjust to the higher elevation, avoid alcohol and intense exercise for the first two days. You should also continue drinking caffeine if it’s a regular part of your routine, so you don’t confuse a withdrawal headache for a symptom of altitude sickness.
Healthy Travel Starts With the Small Things
At its best, travel leaves you feeling inspired, energized and more connected to the world around you…not completely wiped out halfway through the itinerary. Chanel and Stevo have learned that maintaining healthy habits on the road doesn’t have to mean strict routines or missing out on the fun. More often, it’s the simple things, like staying hydrated, prioritizing rest, and listening to your body that help make travel feel sustainable in the long run.
By taking a little extra care of yourself while traveling, you’ll be able to spend less time recovering and more time fully soaking up the moments that make every journey memorable.
Author bio: Cora Gold is a travel writer and editor of women’s lifestyle magazine, Revivalist, where she covers destination ideas, packing tips and travel advice for women. Connect with Cora on LinkedIn, Pinterest and X.
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