Essential guide to maintaining wellness while traveling

Last August, nearly 87 million passengers traveled on U.S. airlines. Roughly 75 million passengers traveled domestically and 12 million flew internationally. This represented a 4.5% increase over 2023. 

Summer is the peak time for road travel as well. Over 80% of Americans planned to take a road trip between Memorial Day and Labor Day last year. 

Whether travel is for pleasure or business, covering long distances or a day trip, many people hit the roads (or the skies) during the summer. With the excitement and possibility of summer travel also comes the potential to forget restorative mental and physical health routines.

This includes:

• Exercising
• Preventing illness
• Eating healthy food
• Prioritizing mental health

Packing positive, holistic wellness

Making your health a priority while on the go requires planning. One of our health coaches offers some essential tips to maintain wellness while you’re traveling.

1. Exercising on the road 

Consider options for staying active well ahead of time. Research what’s available along the way and near your destination, such as bicycle rentals, swimming pools and fitness centers, as well as walking, hiking and biking paths. 

Bring workout clothes, shoes and lightweight equipment such as resistance bands. Or, you can download your favorite equipment-free workouts ahead of time so you can do them anywhere. This includes yoga, Pilates and basic body weight exercises.

2. Preventing illness while traveling

Staying hydrated and healthy, especially during hot summer months, is essential to avoid fatigue, heat stroke and dehydration. To combat this, find the right reusable water bottle for your needs and bring it along. 

Reusable water bottles are cost-effective and better for the environment by reducing waste. Choose a water bottle the right size for your needs, leakproof and well-insulated.

Save space and time by investing in travel-sized personal care essentials such as moisturizing sunscreen, lotion, deodorant, baby wipes, face cleansers/moisturizers and toothpaste. Store them in your suitcase, purse or backpack for convenience and to maintain proper hygiene, as well as skin and dental health.

If you can’t find your favorite personal care items in smaller containers, buy travel-friendly jars and leakproof bottles. You can also pack small, loose jewelry items, such as earrings, in these jars to make the most of the space they’re using.

Other ways to stay healthy include maintaining good sanitary habits like washing your hands properly, avoiding overly crowded areas or wearing a mask to prevent the spread of airborne diseases.

3. Eating healthy food

Research local restaurants offering healthier fare. Locating grocery stores in the area where you can pick up healthy foods and snacks is another economical, smart strategy for staying well on the go. 

Bring or buy healthier snack bars that are made with fewer ingredients and rich in protein, fiber and healthy fats. Other portable snack options include fruit cups containing water or light juice, pouches or cans of tuna or salmon, dried fruit, unsalted nuts, roasted chickpeas, high-fiber, low-sugar cereal in plastic baggies, turkey jerky, whole-grain crackers or packets of peanut butter. 

Pack a cooler with cheese sticks, yogurt, hard-boiled eggs, hummus, raw veggies, drinkable yogurt, fresh fruit, and lean chicken or turkey sandwiches on whole grains. 

And, if you want to address multiple good pillars of wellness in one swoop, consider eight ways to eat healthy on a budget to reduce stress.

4. Prioritizing mental health

There are many quick stress management strategies you can practice anywhere. If you’re taking a vacation, consider taking a break (or partial break) from technology with a digital detox. 

Traveling can be even more stressful if you skimp on sleep. Try to adhere to your regular sleep schedule despite time zone differences. Create a restful environment, limiting light and adjusting room temperature for comfort. Bring an eye mask and earplugs if those are helpful for you. 

If a wind-down routine works at home, it will likely work when you’re away from home. Be mindful of sleep hygiene when you travel and consider additional tips for better sleep on the road.