These 13 Items Help Me Stay Healthy and Feel Amazing When Traveling

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I felt like I finally mastered packing when I realized the most important items I bring are those that ensure I’ll enjoy the journey to my destination and feel good when I arrive.

Spending a ton of time and effort planning a trip just to get sick upon arrival is every traveler’s nightmare. A close second is feeling uncomfortable, stressed, and nauseous while there. I’ve experienced both of these way more than I’d like, so my packing list has gone through continuous revisions to combat it.

And, at last, I’ve figured out the key wellness essentials that keep me healthy and feeling good throughout a trip. This list covers items that will help mitigate sickness and fight bloating, dehydration, and insomnia, so you can arrive at your destination well-rested and energized.

13 of My Favorite Finds for Staying Healthy When Traveling

Fiber Gummies

A lack of fiber combined with dehydration can contribute to constipation [Source], which is something I’m pretty sure most people don’t want to start their trip with. But having a reliable source of fiber (plus enough water) can help mitigate this, especially if you’ve given your body time to adjust to it (more on that in the tips section).

I love the Metamucil Fiber Gummies because they travel well, and it’s so easy to have a couple of them with a meal to help up my fiber intake. They’re also tastier and way easier to use than the powder, which doesn’t always dissolve well.

Electrolytes

You’ll probably end up at least somewhat dehydrated when you travel. Unfortunately, dehydration can lead to headaches and fatigue, which can suck the fun out of a trip. But taking electrolytes is a good solution. 

I’ve found that the more hydrated I am on a trip, the more energetic I feel, and the Nuun Sport Electrolyte Tablets help a ton. I included them on my backpacking checklist and used them daily when wandering the streets of Lisbon in summer. Both times, I really felt a difference. The tablets come in several flavors, which I appreciate even though the taste is quite subtle.

Ginger Tea

Travel can be a bit rough on the system, especially if you have a sensitive stomach and love trying new foods like yours truly. This is something I’ve struggled with a lot in the past. However, I’ve since learned that having ginger is an easy way to fix this, as it’s proven to help with digestion and nausea [Source].

The Traditional Medicinals Organic Ginger Tea is a solid tea to bring. The flavor is strong, but not overbearing. I’ve found that having a cup in the evening helps with bloating and gives me a boost of hydration. Win-win.

Wet Wipes

Getting sick when you travel isn’t 100% preventable, but it’s not impossible to reduce the spread of germs. Wiping down your airplane tray table, sanitizing your hands when eating on the go — all good practices to keep from getting sick. And it’s way easier when you have a pack of wet wipes to help.

I never travel without antibacterial wipes like these Wet Ones Wipes. They come in individual packs, and I tend to store them in every bag I carry. That way, I can always wipe down my hands or surfaces that don’t seem quite as clean as I’d like. It’s a habit that has made my mom (a nurse) very proud.

Compression Socks

Sitting squished on an airplane is uncomfortable for most, but even more so if you’re prone to swelling in the air. An easy solution to leg swelling is to simply wear a pair of compression socks, which fit snugly over your feet and calves.

These Charmking Compression Socks are made of a super soft material and provide supportive but not overly tight pressure to help reduce swelling. If you’re like me and appreciate when something functional is also aesthetically pleasing, you’ll be happy to know these come in a huge variety of colors and patterns, too.

Water Filter Bottle

A water bottle is a wellness essential you really don’t want to leave behind. It’s key to staying hydrated, and a good way to get around spending a bunch of money on plastic bottles. Having a water bottle with a filtration system is even better.

The LifeStraw Go Series Water Filter Bottle is a great option for anyone who needs a reliable and easy way to filter water before drinking it. It’s ideal if you’re sensitive to the taste of water or if you’re in a place where it’s not safe to drink the water, but you’re being active, sweating, and need to hydrate often.

Sleep Mask

Sleeping and traveling usually don’t mix well. It can be hard to fall asleep when you’re dealing with long flights, jet lag, and generally being in an unfamiliar place. These are the exact situations when I love a sleep mask.

I highly recommend trying the Manta Sleep Mask. Sure, it’s a bit pricier than most masks, but its higher quality means it’ll outlast the cheap ones. The mask can adjust comfortably to fit a variety of face shapes, and it has little “eye domes” that completely block light without squishing your eyes. As someone with larger eyes, I really love this feature.

Hand Washing Soap Sheets

If we learned anything from the early 2020s, it’s that we should all be washing our hands way more often. Yet there have been many times when I’ve started washing my hands only to find an empty soap dispenser. Or I’ve wanted to wash them but had no access to a bathroom. A set of hand-washing soap sheets would have come in handy in both situations.

FOMIN Antibacterial Paper Soap Sheets come in a pocket-sized tin and contain 100 sheets of soap that activate easily with water. I love these because you can use them anywhere as long as you have a bit of water. They come in a variety of scents, as well as fragrance-free for people with sensitive skin.

Compressed Towels

Having a small towel on hand is ideal for so many travel situations, like when you want to freshen up after a long flight. A regular face towel is an okay solution, but they can be a little bulky, take on odors, and are rough on the skin. These compressed towels are great alternatives for traveling.

The Dzronda Portable Compressed Towel is a clever product for both its portability and strength. The towels can be used multiple times and dry quickly. They’re also ideal for places where wash cloths aren’t always provided. For example, plan to include them on your Scotland packing list.

Melatonin Gummies

Another way to get adequate sleep is through the use of a sleep aid like melatonin. Higher doses can make you fall asleep fast, but wake up groggy. A low dose will simply give your body a little nudge to sleep. They’re helpful if you’re jet-lagged and know you need sleep, but can’t quite calm your mind.

The OLLY Sleep Gummy is the exact brand I use. I love how they give me a gentle push when I’m trying to fall asleep. The blackberry flavor is really pleasant, too.

Portable Sound Machine

Light sleepers may have a hard time getting the rest they need if they book a hotel without adequate soundproofing or in a hectic part of the city. Earplugs may not be a comfortable solution for everyone, but a sound machine is a solid alternative.

The Leicex Portable Sound Machine is super tiny (and frankly, adorable), so it won’t take up a ton of room in your suitcase. But it gets loud enough to block out sounds from noisy streets and neighbors or a snoring partner. It also has a long battery life and holds a charge well, so it won’t shut off unexpectedly in the middle of the night.

Portable Humidifier

Dry air can make travel uncomfortable, disrupt your sleep, and bring on a sore throat. A humidifier can help with this, but most are way too bulky for the limited space in a suitcase.

The WUTAER Portable Humidifier is small, affordable, quiet, and works easily when plugged in via USB. You can leave it on a bedside table as you sleep without worrying because it has an auto shut-off function when it runs out of water.

3 Tips for Staying Healthy While Traveling

Prep a Few Days to a Week Beforehand

Make sure you know how the items on this list affect you before going on your trip. If you’ve never taken melatonin, try it out beforehand to see if it has the desired effect or simply isn’t for you. If you don’t get enough fiber regularly, taking fiber gummies could have the opposite effect and cause constipation.

I recommend gathering these items for your trip at least a few days to a week beforehand, so you have some time to try them out. I also like to make sure I’m loading up on nutrient-rich foods before my trip. This way, I start out feeling well and don’t roll up to the airport already exhausted and sluggish before my trip has even begun.

Don’t Forget Medicine

This list includes several niche items that have drastically improved my travels, but prescription and over-the-counter medications are necessities for any packing list. These should, of course, be your first line of defense if you do get sick.

Take time to grab the basics and anything else you think you might need, depending on where you’re traveling. But if you don’t want to sort through your cabinets, you can buy this Travel Medicine Kit. It comes with things like aspirin, Advil, Pepto Bismol, and cough & cold medication.

You could also use this compact Pill Organizer with Medicine Labels and fill it with what you already have. 

You Don’t Need to Overdo It

There are endless wellness-related travel items I could recommend, but the ones on this list are what I consider the most practical. That said, make sure to focus on the things that you need or that will be most beneficial for you, depending on where you go. 

Electrolytes are the most practical if you’re going to be very active on your trip. For example, plan to include them with your hiking gear or camping essentials. 

If you’re a heavy sleeper or don’t have trouble getting sleep in hotels, you may not need the melatonin or sound machine. But you may want to pack the ginger tea and fiber gummies if you have a sensitive stomach and want to stop bloat or constipation from holding you back.

Focus on the things that will solve the problems you actually have. That’s the key to mastering your packing list, too.

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I hope this list has given you some solid ideas for items that may help you to stay healthy and feel better on your trip! Need some more healthy travel ideas? Up next, check out my guide of even more healthy tips for traveling.