I follow these simple rules to stay healthy and feel my best when I travel

When I first started traveling, the advice I’d get about how to stay healthy while on a trip was to just… not try. 

Live without limits. Abandon routines. Soak up every experience to its fullest. And boy, did I take to that. 

Without fail, as soon as I stepped off the plane, my healthy habits ceased to exist. Why drink water when beer or wine is cheaper? Why wouldn’t I want a Nutella croissant, pasteis de nata, and a thick slice of fresh bread for breakfast every morning? Why not get multiple scoops of rich chocolate gelato daily?

Fast forward several years… 

Call me boring (or just firmly in my thirties), but that advice stopped working. Or, at least, my tolerance for it went away. Following this advice meant that halfway into my trips I felt sluggish, bloated, and generally run ragged. It was taking the zest right out of them.

I’ve finally learned that the amount of enjoyment I get out of traveling correlates to how well I take care of myself during those travels. This may be obvious to some, but it’s a lesson I had to learn the hard way.

Luckily, I’ve also realized that, contrary to the original advice I got, it’s possible to center your health and fully enjoy yourself on a trip. 

I’ve gone through a ton of trial and error to figure out what works for me over the years, and have landed on a few simple rules. Here’s what I do. 

You need a traveling pharmacy kit

I don’t go anywhere without my little traveling pharmacy kit.

I once met a friend of a friend who was prepared for any ailment. A little nauseous? Ginger pills. Extremely nauseous? Pepto Bismol tablets. Preparing for a crazy night of drinking? Liquid IV. She carried all this and more in a little black bag that went with her everywhere — it was practically her lifeline. 

Naturally, she was always ready for those last-minute emergencies. She had apparently predicted and planned for them all (she was my hero). 

I was so impressed that I decided to follow suit and created my own little kit specifically for travel. These are a few things I like to include in mine, and briefly, why. 

Of course, it’s important that you consult with your doctor before trying any of these. I’m not a medical professional and this is not medical advice:

• Psyllium husk – helps with gut health and digestion
• Pepto Bismol tablets – cure-all for nausea, heartburn, stomach pain, etc.  
• Melatonin – aids with sleep
• Imodium – avoid unpleasant trips to the bathroom
• Dramamine – motion sickness
• Benadryl – helps with allergic reactions like swelling, hives, etc.
• Ginger pills – helps with nausea and motion sickness
• Liquid IV & Nuun – provides electrolytes for hydration
• Emergen-C – vitamin C to help your immune system
• Hand sanitizer – sanitization
• Alcohol wipes – more sanitization

Having a kit like this has come in handy so many times. For more ideas, take a look at my list of 13 must-have wellness essentials here.

I only wish I’d had this kit when my husband and I were in Italy and his leg mysteriously swelled to twice its size. Duolingo hadn’t prepared me for how to ask for Benadryl in Italian and our internet connection was distressingly spotty. We wasted precious time scouring the aisles of a tiny pharmacy for a cure as his leg ballooned larger and larger…

Now, I’m just prepared all of the time.

Book a hotel with a gym or ensure at least a trail is nearby

When I want to fit in some “traditional” workouts while traveling, I focus on accommodation.

First, I try to book a hotel with a gym. Not possible? I’ll try to book something near a gym. And finally, if I can’t manage that, I’ll book a hotel or a rental as close to a park or trail as I can manage. 

This has been a game-changer when trying to maintain some semblance of a fitness routine on my trips.

Hotels with gyms are usually the best choice if all you want is convenience. After all, you don’t need to leave the building to get your workout in. Bonus: you’ll already be as close to the showers as possible.

That said, hotel gyms are usually minimal. Always look carefully at reviews and photos to see how well-stocked the gym is. This helps avoid disappointment. No one wants to show up for an intense training session before realizing all you have is a hundred-year-old treadmill and a pair of 5-pound dumbells.

Booking accommodation near a gym is also a good idea since most gyms offer day passes for a reasonable fee. You’ll have plenty of equipment to choose from, and may even get to take advantage of perks like a pool, sauna, or group class.

Just make sure you budget for the cost of a day-use pass. And ensure the gym isn’t too far from where you’re staying. The further you are, the less likely that workout is going to happen (speaking from experience).

Being close to a park or trail is the easiest option, though. Get in a run or hike, go for a speedy walk, or get creative and use park equipment for exercises. 

I’ll admit, I don’t always prioritize workouts when I travel. I’m already walking way more than normal and I’d usually rather explore than lift weights. 

But this tiny hack can help if you’re trying to stick to a routine. Planning is key — the easier you make it for yourself, the more likely you’ll succeed.

Avoid burnout by getting outdoors and limiting your plans — and don’t be afraid to abandon them entirely

Mid-trip burnout happens to the best of us. There’s nothing worse than feeling run down and tired when you’re only halfway through your trip.

I used to run into this problem often. When I first started traveling, I felt like I needed to constantly cram my days with activity after activity to get the most out of my time abroad. 

Naturally, that led to me feeling cranky, tired, and frustrated when I realized that (spoiler alert) there’s just no way to do it all. I’ve since learned that it’s okay if I don’t see everything and it’s crucial to work slow days into my itinerary. 

Now, I avoid having super busy days back to back and give myself time to breathe, reflect, and observe. Sure, I might have a day where I wake up at the crack of dawn for an early breakfast, hit up museums and attractions, party with locals, and stay out late.

But the next day I’ll sleep in. I’ll sip my coffee leisurely while nibbling a tasty pastry. I’ll read a book in a park and go for a walk around a cute-looking neighborhood. 

I highly recommend rotating between high-energy and low-energy days. This way, you’re less likely to be exhausted by your trip long before it’s time to go home.

Another way to manage burnout is simply spending more time outdoors. 

Work in some time to get into nature, whether it’s on a hike or just hanging out in a park. After all, according to the American Heart Association, spending time outside can help reduce fatigue, stress, and anxiety, among other benefits. 

I was once so exhausted I accidentally fell asleep for a couple of hours in a park in Dublin. I woke up to bright, warm sunshine on my face; damp, sweet-smelling grass beneath my cheek; and the joyful laughter of a group of kids poking fun at each other.

I instantly felt better than I had in months so, anecdotally, I’d say this is true. Nature really can be healing.

Finally, allow for spontaneity. 

Let’s say you have a full and busy day planned, but you’re dreading it by the second activity. Give yourself permission to abandon your plans.

Go back to your hotel room to take a nap and veg. Head to a bookstore and spend hours perusing the shelves. Sit down at a bakery and sample as many things as you can stomach. 

I know it may not always be that simple and this will obviously work best if you’re someone who prefers to travel alone. But if you are with others, let them know when you need a break and spend a day without them if needed. 

The trip is for you. Remember that, and don’t feel guilty about changing plans if that’s what you need to do.

Now, what to do about food… 

I don’t truly limit myself with food when I travel — I love eating too much. However, I do try to take a more mindful approach to eating. There are a few easy rules I’ve created for myself when it comes to food and travel.

Hit up the grocery stores and markets first

I’ve found that having snacks to munch on and meals I can control helps me avoid the weighed-down feeling I get when I eat out too much. So naturally, the first place my husband and I go at the start of a trip is a grocery store or a market. 

We plan a few easy home-cooked meals based on what’s available if we have a kitchen. Or we simply load up on healthy and packable snacks like fruits, veggies, and protein bars to last us through the trip. 

This isn’t a groundbreaking tip or anything. But it’s a useful practice that’ll save you a few bucks and give you an excuse to peruse unfamiliar grocery stores (which is more fun than you think). 

Drink more (water) than you think you should

Most people get dehydrated when traveling and it’s never a bad idea to drink more water. Water helps you stay full, keeps your energy levels up, and it helps move things along, so to speak. 

So bring some easy-to-pack water bottles or purchase bottled water during your grocery trip. Sure, this may make you stand out even more as an American (if you are one), but I think it’s worth it to feel good.

One caveat if you follow this tip: plan for extra bathroom stops.

Plan for indulgences

I’m serious about having good food when I travel, so I always decide ahead of time where and when I’d like to do my indulging. One of my pet peeves is resorting to purchasing something super rich, heavy, or sweet that turns out to be… just okay.

So I plan for the good stuff and balance the rest of the meals that day with healthier items. In my opinion, opting for a lighter, nutrient-rich breakfast and lunch makes a super decadent dinner a more enjoyable meal. Lea Rose did the same when she dined at the famous seaside cave restaurant, Grotta Palazzese, in Italy.

Consider any digestive issues

Here’s the thing: if you have a pretty routine diet when you’re at home and you abruptly switch it up, your body might react in… unfavorable ways. 

I struggled with this for a while before coming up with a solution. Instead of depriving myself of food I want (but that might upset my stomach), I simply have it in way smaller doses or share it with whoever I’m traveling with. 

Being actively aware of what I’m eating and how it might make me feel a few hours later has been a game changer. And I think simply stopping to consider how you’ll feel after a meal (and whether or not you care) can help you feel more balanced and well overall.

And that’s the whole point, isn’t it?

🎙️ Listen to the Podcast: Betty featured this article in Episode 5 of the Travel Lemming Podcast on YouTube (segment starts at 11:00). Tune in on Spotify or Apple Podcasts as well!

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I hope this has given you some good ideas for easy, healthier practices you can implement on your travels. Leave a comment and let me know some of the ways you prioritize health during your trips!

Next up, read Lea Rose’s article on her favorite travel essentials that help her travel better.