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Traveling is an exciting and enriching experience, but it can also disrupt your regular health and fitness routine. From indulging in new cuisines to being confined to long hours of sitting, it’s easy to let healthy habits slip while on the road. However, with some mindful planning and simple strategies, you can stay healthy and fit during your travels. In this article, we’ll provide you with 10 practical tips, supported by reputable sources, to help you maintain your well-being while exploring the world.

  • Stay Hydrated

Dehydration can be a common issue during travel, especially if you’re in a hot climate or on a long flight. Make sure to drink plenty of water throughout your journey to stay properly hydrated. The Institute of Medicine recommends about 9-13 cups (2.2-3 liters) of water daily for adults, but you may need more while traveling, so listen to your body and drink when thirsty [1].

  • Plan Your Meals Wisely

Sampling local cuisine is one of the joys of traveling, but it’s essential to strike a balance. Opt for healthier choices when dining out, such as salads, lean proteins, and vegetable-based dishes. Harvard Health Publishing suggests aiming for at least five servings of fruits and vegetables daily to ensure you’re getting essential nutrients [2].

  • Pack Healthy Snacks

Carry a supply of healthy snacks like nuts, seeds, whole-grain crackers, and fresh fruits. These snacks can help curb your hunger between meals and prevent you from making impulsive unhealthy choices when you’re hungry.

  • Maintain Portion Control

Overeating can easily happen when you’re trying new foods and dining at restaurants. Use smaller plates, share dishes with a travel companion, and be mindful of portion sizes to avoid excessive calorie intake [3].

  • Stay Active

Sedentary hours in planes, trains, or cars can take a toll on your fitness level. Make an effort to incorporate physical activity into your travel routine. Simple activities like walking tours, hiking, or exploring on foot can help you stay active. The World Health Organization recommends at least 150 minutes of moderate-intensity exercise per week for adults [4].

  • Stretch and Move on Long Flights

Sitting for extended periods during long flights can lead to discomfort and stiffness. Perform in-seat exercises, such as ankle circles, knee lifts, and neck stretches, to improve circulation and reduce muscle tension [5].

  • Get Sufficient Sleep

Traveling across time zones can disrupt your sleep patterns. Aim for a consistent sleep schedule, and consider using earplugs and an eye mask to block out noise and light. The National Sleep Foundation recommends adults aim for 7-9 hours of sleep per night [6].

  • Practice Safe Sun Protection

Protect your skin from harmful UV rays by using sunscreen with an SPF of at least 30, wearing sunglasses, and covering up with clothing and a wide-brimmed hat when in sunny destinations. The American Academy of Dermatology provides guidelines for sun protection [7].

  • Maintain Good Hygiene

Proper handwashing and hygiene are essential to prevent illness while traveling. Wash your hands frequently with soap and water for at least 20 seconds, and carry hand sanitizer for situations where soap and water are not available [8].

  • Stay Informed About Local Health Risks

Before traveling, research any health risks or necessary vaccinations for your destination. The Centers for Disease Control and Prevention (CDC) offers comprehensive travel health information to help you prepare [9].


Traveling is an opportunity for adventure and exploration, but it shouldn’t come at the expense of your health and fitness. By following these ten tips and staying mindful of your well-being, you can enjoy your journeys while maintaining a healthy lifestyle. Remember that everyone’s body is different, so consult with a healthcare professional if you have specific health concerns or dietary restrictions.


  • Institute of Medicine. (2004). Dietary Reference Intakes: Water, Potassium, Sodium, Chloride, and Sulfate.
  • Harvard Health Publishing. (2019). Vegetables and Fruits.
  • National Institute of Diabetes and Digestive and Kidney Diseases. (2017). Portion Control.
  • World Health Organization. (2020). Physical Activity and Adults.
  • Mayo Clinic. (2020). In-Seat Exercises for Flights.
  • National Sleep Foundation. (n.d.). How Much Sleep Do We Really Need?
  • American Academy of Dermatology. (2020). Sunscreen FAQs.
  • Centers for Disease Control and Prevention. (2019). Handwashing: Clean Hands Save Lives.
  • Centers for Disease Control and Prevention. (2020). Travelers’ Health.
Adam Braud

Author Adam Braud

I'm Adam Braud, a Certified Fitness Professional. I’m a Louisiana native that hails from Baton Rouge! My fitness journey began at age 14 when I joined a friend and his dad for a workout at the gym, and I’ve never looked back. Along with my passion for fitness, I have a deep and genuine love for people. I’ve been able to express a lot of that through nearly thirty years of ministry experience. I integrate my love for fitness and people by providing a unique coaching experience through my app, public speaking, and 1:1 training. I couple science-based fitness with care for the whole person. My hope is to help people to take care of themselves in a way that allows them to be around and do the work they feel called to for a long time to come.

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