10 Essentials to Stay Healthy While Traveling

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10 Essentials to Stay Healthy While Traveling

Staying healthy while traveling can be a challenge!  I’m breaking the code and sharing my tips for healthy travel.

10 Tips for Healthy Travel - Essentials to Stay Healthy While Traveling/ Running in a Skirt

Hi everyone!

I have officially entered my summer travel season.  I got some amazing opportunities to go really cool places over the next few months, so I decided to embrace them and be a bit of a nomad this summer.  To kick things off I’m going to the Bahamas Friday and leaving for Chicago next week <— Not great timing but the only way it was going to happen.  The schedule continues at a pretty rapid pace through July.  I am so blessed to be able to go so many places, but I’d be lying if I told you I wasn’t a little worried about getting sick with so much time in the air and on the road!

Because I do love to travel, over the years I developed some simple things I do to try to stay healthy on vacation and not get sick.  These are all things I’m implementing with full force this summer as I venture out on some pretty spectacular adventures.  I also thought with summer coming up, many of you might be planning trips as well and find my tips for healthy travel useful.

10 Essentials to Stay Healthy While Traveling - don't get sick this summer! #travel #healthyliving Click To Tweet

10 Tips for Healthy Travel

Stay Hydrated

It’s so easy to forget to drink water while you are traveling, but it’s so important to keep your body healthy.  Bring a water bottle with you and make sure you are getting enough water.  If you are flying carry it through security empty and fill it on the other side.  Planes can have such low relative humidity, that your body will be starving for H2O!  Staying hydrated can also help your immunity.

5 Reasons Why You Should Stop Buying Bottled Water/ Running in a Skirt

Eat Nourishing Foods

One of my favorite parts of travel is trying food from all over the world.  It’s safe to say I’ve eaten my way through many adventures.  So, I don’t believe in being too restrictive in your diet when you are traveling.  I believe it is part of the experience.  However, it can make a huge difference if you are intuitive about getting at least some nourishing food.  Want the Banana Macadamia Nut French Toast for breakfast?

Kihei Cafe on Maui/ Running in a Skir

Then perhaps balance it out with a side of fresh juice and a salad at lunch.  Just make sure you are getting some sort of colorful vegetables and greens daily… and french fries don’t count :-).

Take Extra Vitamin C

I am normally a fan of getting your vitamins through food, but if you aren’t eating as well AND you are being exposed to more germs it is worth your time to take some extra vitamin C to boost your immunity.  Just flying on a plane makes you 20% more likely to get sick.   All good reasons to pack some vitamins while traveling.

Bring Healthy Snacks

Once again, I am all about enjoying local food as part of the experience, but bringing some healthy snacks can give you a good start.  I’ll even thrown some fresh fruit, dried fruit, protein bars, almonds in my bag.  They are great for the plane when options are minimal.

Healthy Travel Snacks on the go!

Make Sleep a Priority

This is a huge one!  Making time for sleep should be a priority.  If you have early flights, get to bed in enough time to get your shut eye.  If you are traveling across time zones, give yourself enough time to catch up.  Yes, you are in an exciting place but sleep will keep you healthy while you are there.

If you have trouble sleeping consider bringing a sleep mask and even melatonin.  If you have trouble sleeping while you travel, check out this full post on the subject.

How to Fall Asleep and Stay Asleep Naturally with Sleep Swag

Give Yourself Time to Rest

In the same vein, don’t plan intense activities for every hour or day of a trip.  Give yourself time to rest and enjoy the experience.

Top 10 Experiences at Hilton Waikoloa Village / The best list of what to do at this SPECTACULAR Big Island, Hawaii mega-resort. Bucket List! / Running in a Skirt (Hilton Waikoloa Village Review)

Consider Watching Your Alcohol Consumption

Don’t get me wrong, I like a nice drink as much as the next person but drinking too much on vacation can really impact your health.  It can dehydrate you, reduce your immune system and mess with your sleep patterns.  I’m not saying don’t drink… but just give yourself a break and be more intuitive about it.

Stay Active

Even if you don’t want to actually workout on your trip, find other ways to stay active!  Instead of relying on your car walk everywhere, hike or rent bikes.  If you are near the water do stand up paddle boarding or snorkeling.

If you are near a lava hike, you should probably take it.

Best Maui Hikes - past La Perouse Bay hike to black, white and green sand beach called Keawanaku./ Running in a Skirt

If you want to fit in workouts, consider bodymove circuits like my No Equipment Hotel Room Workout.

Wash Your Hands

I sound like your Mom… SORRY!  But wash your hands!  It’s the single best way to prevent yourself from getting sick.

Use Sunscreen

And finally my little traveling lovelies… USE SUNSCREEN!  No one wants a nasty burn or wrinkles… so just do it!

10 Essentials to Stay Healthy While Traveling - don't get sick this summer! #travel #healthyliving Click To Tweet

Hopefully we all can follow these healthy travel tips and have a summer of healthy travels!

Like these healthy travel tips?  Pin this to your favorite Pinterest Board to find later!

10 Tips for Healthy Travel - Essentials to Stay Healthy While Traveling/ Running in a Skirt

Thanks for stopping by today! Tomorrow I’m sharing my favorite travel snack– Healthy No Bake Banana Bread Bites.

I’m linking up to Thinking Out Loud Thursday and Marvelous Monday.

Your turn!

How do you stay healthy when you travel?

Any tips to add?

By | 2017-08-15T14:03:49-04:00 April 19th, 2017|Fitness, Healthy Living Tips, Other US Travel, Travel|24 Comments


  1. kimmythevegan April 30, 2017 at 7:45 pm - Reply

    These are great tips!! When I first moved to California, I hadn’t travelled much and it took me awhile to figure some of this out (like not eating junk 100% on a trip haha). I’ve definitely got a better system going. I’m really good about getting exercise and sleeping well. I always pack my own snacks. The Vitamin C though – that’s something I hadn’t heard of. Such a great idea! Thanks for the awesome tips =)
    I can’t wait to hear all about your travels!!!

  2. Nicole @ Fitful Focus April 19, 2017 at 4:08 pm - Reply

    Great tips! I always take Emergen-C before flights for an extra boost of vitamin C.

  3. Sarah @ Bucket List Tummy April 19, 2017 at 2:12 pm - Reply

    Jealous of all of your travel! I feel like there is so much of the world to see and not enough time to see it. I love eating my way through new places 🙂

    • JulieWunder April 19, 2017 at 8:54 pm - Reply

      Isn’t that the truth! Every time I cross something off the list I add two more.

  4. Annmarie April 19, 2017 at 10:42 am - Reply

    Getting sleep is ALWAYS my downfall when I travel 🙁 I find it hard to sleep in new places and typically I am staying up trying to soak in everything….always leads to feeling worn down in the end, haha.

    • JulieWunder April 19, 2017 at 8:53 pm - Reply

      Oh I know… and then you need a vacation from your vacation! haha!

  5. Andrea on Vacation April 19, 2017 at 9:21 am - Reply

    Washing your hands is key! And avoid sitting next to the person with a cold on an airplane if at all possible 🙂

    • JulieWunder April 19, 2017 at 8:51 pm - Reply

      OMG! yes! I cringe if someone next to me is coughing.

  6. Janelle @ Run With No Regrets April 19, 2017 at 8:53 am - Reply

    I am very envious of your travel schedule…I’d love for my boyfriend and me to travel internationally soon! Enjoy! These are all great tips – I always hesitate to bring my own food/snacks on the plane and then regret when I’m stuck with peanuts!

    • JulieWunder April 19, 2017 at 8:51 pm - Reply

      One day I hope you get to go too! I firmly believe travel is one of the great joys of life.

  7. I would say that for me the toughest part is eating healthy–not that I don’t want to but that with eating out so much, it’s hard to find healthy choices. Last month when I was in Florida, I ate fish every day! Grilled.

    • JulieWunder April 19, 2017 at 8:50 pm - Reply

      Yum! Fresh grilled fish is the best! And yes, the choices sometimes make it harder.

  8. I am the crazy lady on the plane wiping down the arm rest and tray with Clorox wipes ?

  9. Mary Beth Jackson April 19, 2017 at 7:21 am - Reply

    All great tips! People tend to cram to much into one vacation and end of not enjoying it when they don’t feel well! Enjoy your summer!

  10. heather @Lunging Through Life April 19, 2017 at 6:55 am - Reply

    I try to move daily when I’m on vaca, whether a workout or not, and I also read once to keep your breakfast the same, so I aim for that. That way I know there is a meal that wasn’t over indulgent.

    • JulieWunder April 19, 2017 at 8:48 pm - Reply

      That’s a good tip too because a heavy breakfast can weigh you down!

  11. Susie @ Suzlyfe April 19, 2017 at 6:45 am - Reply

    I couldn’t agree more! Now… take me with you!

  12. Blane Sherer April 19, 2017 at 5:20 am - Reply

    Excellent tips Julie !
    You have many areas of expertise that you share
    here on your blog but this one really is a strong
    suit for you ! I especially respect the way you
    practice what you preach and you have a nice
    common sense to your advice and practice.

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