Traveling for business or pleasure can easily derail your health and fitness regime, but with a little research, some smart packing, and a bit of prioritization, you’ll be on your way to the healthiest trip of your life. These few healthy travel tips will keep you in optimal health both in transit and once you reach your destination.


1.  Research the Food and Stock Up Upon Arrival   

The more you can research and investigate prior to your trip, the easier it will be to maintain a healthy lifestyle while traveling.  To stay on track with your food, try to find a nearby grocery store or health food store, look up a couple of well rated restaurants that offer some healthy choices, and try to stay somewhere with a fridge.

2. Keep your Breakfasts and Lunches Healthy

2If you have the capacity to make some of your meals, you can exert control over your food choices which can help you stay on track while on vacation.  Even if you don’t have access to a fridge or a kitchen, you can still find some healthy packaged options that can make meals, don’t completely deprive yourself – check out some new restaurants and be sure to try something new, just don’t eat out breakfast, lunch, and dinner for your entire trip or you might hurt your waistline and your wallet…

3. Pack Meals and Snacks

Avoid unhealthy, greasy, processed food while traveling by packing your own meals and snacks.  Bringing healthy food from home ensures you know exactly what goes into your food and prevents you from spending money on food that doesn’t even taste good!  Before you pack a Tupperware of sloppy soup, make sure you check out the rules to make sure you don’t get hassled at airport security. Also be cautious about traveling with fresh fruits, vegetables or meat and dairy products as there are many restrictions about bringing these into other countries. Make sure you declare any food products upon arrival!

4. Stay Hydrated

6Staying hydrated is key to feeling your best.  Pack an empty water bottle while flying that you can fill up once you’ve passed through security, and stay ahead of dehydration by drinking plenty of fluids.  If you are exercising while traveling or headed somewhere hotter or more humid than your usual climate, make sure to take in extra water.

5. Plan Ahead for Special Dietary Needs

If you’re gluten-intolerant, celiac, or have other food allergies, consider printing a card that lists your dietary needs in the local language.  This way, you can communicate your requirements to the staff in a way that they understand so that you get what you want to stay healthy while traveling.

6. Get as Much Sleep as You Can

3Both in transit and once you arrive; try to get at least 7 or 8 hours of sleep every night while away.  Sometimes work and play gets in the way of sleep, but if you make it a priority, you can easily achieve your sleep goals.  If you are adjusting to a new time zone, try to stay awake on the first day until your usual bedtime in your new place, and then go for a full night’s sleep to quickly adjust.  Adequate sleep helps your immune system stay strong and promotes recovery.

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