How to Stay Healthy While Traveling
How to Stay Healthy While Traveling in ANY Situation
Travel should feel energizing, inspiring, and indulgent, not like something you need to recover from for weeks afterward.
Whether you’re hopping on a long-haul flight, juggling back-to-back trips, or finally taking that once-in-a-lifetime vacation, staying healthy while traveling comes down to one thing: intentional preparation.
I’ve been traveling full-time since 2018, often for weeks or months at a time, and I’ve learned (sometimes the hard way) what actually helps you stay healthy on the road, from protecting your immune system to managing jet lag, stress, and sleep.
This guide is designed to be your go-to resource for staying healthy while traveling, whether you’re joining us on a Group Galavant or planning a custom trip with our team.
Prep Before Your Trip: The Foundation of Healthy Travel
Plan Ahead to Minimize Stress
Let’s start with the unsexy truth: stress is one of the fastest ways to get run down.
A lot of travel stress happens before you even leave: decision fatigue, researching everything, over-scheduling, or scrambling at the last minute. So the healthiest thing you can do first is simplify.
This is exactly why working with a travel advisor is such a game-changer: when your accommodations, logistics, pacing, and key reservations are thoughtfully handled, you can travel with ease instead of chaos.
✨ If you want a trip that feels calm, seamless, and beautifully paced, our Private Travel Planning is designed for exactly that. And if you want the easiest option of all, join one of our hosted Group Galavants; we’ve already handled the details.
If you’re planning independently, keep it simple:
Outline a loose itinerary (don’t schedule every minute)
Build in buffer time (travel days take more out of you than you think)
Confirm transportation and timing ahead of time
Know what your “rest moments” are each day (even if it’s just 30 minutes)
Organize Important Documents (Digitally & Physically)
Before you leave:
Make a copy of your passport and ID
Screenshot or save your travel insurance details
Keep photos of key documents in a secure folder on your phone
Bring a printed backup of anything critical (especially if your phone dies at the worst possible time)
It’s not dramatic. It’s just…experienced.
Tip #1: GET TRAVEL INSURANCE
(Your “Peace of Mind” Policy)
If you take one thing from this post, let it be this: travel insurance is the best investment you can make when it comes to your trip.
Your regular medical insurance may not fully cover you overseas, and credit card protections can be limited.
A comprehensive travel insurance policy can help cover:
Medical care while traveling
Emergency evacuation
Trip interruptions/cancellations
Lost or delayed luggage
✨ On our Group Galavants, insurance is required, and for our Private Travel Planning clients, we’ll walk you through the best options based on your trip. Because “hoping nothing happens” is not a strategy.
Tip #2: PREPARE FOR UNEXPECTED HEALTH HICCUPS
If you’ve traveled enough, you know this to be true: your body doesn’t always follow the itinerary.
Headaches, digestive issues, allergies, blisters, sore throats, sleep disruptions, these things happen. And your favorite remedies may not be available where you’re going.
That’s why I travel with what I lovingly call a well-edited mini pharmacy. Overprepared? Maybe. Grateful at 2 a.m. in a hotel room? Always.
Tip #3: BUILD YOUR OWN MINI PHARMACY KIT
Having a small pouch of essentials can make all the difference when something pops up mid-trip.
Here’s what I keep in mine (tailor this to your needs):
Acidil - Homeopathic tablets for heartburn, reflux, or upset stomachs
Nux Vomica - For hangovers and “I overdid it” moments at dinner
Band-aids (multiple sizes)
Tylenol or other pain relievers
Cold remedy packets (like Emergen-C, Airborne, or Zicam)
Hydration packets – Great in case of heat exhaustion or dehydration from travel tummy.
Pack it all in a cute, compact pouch (like this one we love) so it’s easy to toss into your tote or carry-on. Once you're home, replenish and keep it ready for your next adventure.
Keep medications in their original packaging with prescription labels to avoid issues at customs. If you take any controlled medications, check in advance whether they're allowed in the country you’re visiting.
🌿 Bonus: If you’re prone to tummy issues, ask your doctor about probiotics before travel. A little prep can go a long way.
Tip #4: SUPPORT YOUR IMMUNE SYSTEM WITH SUPPLEMENTS
Travel can quietly run you down. Immune support doesn’t need to be complicated; think of it like “baseline reinforcement.”
A few days before travel and during your trip, support yourself with:
Your normal daily supplements (consistency wins)
Immune support if you’re prone to getting sick
Magnesium or gentle sleep support if time zones wreck you
Hydration + electrolytes (this matters more than you think)
How to Stay Healthy on the Plane
WEAR COMPRESSION SOCKS ON FLIGHTS
They may not win fashion awards, but compression socks are non-negotiable for flights over three hours.
They help:
Improve circulation
Reduce swelling
Lower the risk of blood clots
Pair them with getting up occasionally to stretch or walk the aisle, and your legs will thank you.
PACK SANITIZING WIPES AND USE THEM
Airplanes and travel environments are full of shared surfaces, think tray tables, armrests, seatbelt buckles, and overhead vents and sometimes soap and water just aren’t an option. Rather than stressing about germs, a quick swipe can make you feel more comfortable and confident.
We love using Wipeys All‑in‑One Natural Sanitizing Travel Wipe Pack because they’re individually wrapped, biodegradable, and made with clean, non-toxic ingredients that actually refresh your hands, surfaces, devices, or even your face while you’re on the go.
On longer flights or in transit, a couple of wipes can help:
Clean the airplane tray table before your meal
Sanitize your seatbelt buckles
Refresh your hands after security lines or public transport
No panic, just practical, non-toxic travel clean-ups that help you feel more in control of your space without any weird chemicals.
BEAT THE JET LAG WITH THE TIMESHIFTER APP
Jet lag is one of the most common complaints I hear and one of the easiest to manage with the right tools.
I’ve been using the Timeshifter app since 2018, and it’s hands-down the most effective jet lag solution I’ve found.
Timeshifter creates a personalized plan based on:
Your flight details
Departure and arrival time zones
Your sleep preferences
It guides you on when to seek or avoid light, adjust caffeine, and shift sleep gradually, helping your body adapt faster and more comfortably.
It works for both outbound and return travel, and yes, it’s science-backed (even astronauts use it).
STAY HYDRATED
Airplane cabins are incredibly dehydrating, especially on long-haul flights.
My go-to strategy:
Bring an empty reusable water bottle through security
Fill it once you’re airside
Add a hydration packet to support electrolytes
Try to limit salty snacks and excessive caffeine, both of which can contribute to dehydration. And while alcohol is a personal choice (you do you), know that it can amplify dehydration and jet lag.
PACK HEALTHY SNACKS FOR THE PLANE
Airport snacks are expensive, unpredictable, and not always things that make you feel great, especially on long travel days.
Packing a few go-to snacks ensures you have something you know you digest well and don’t end up buying whatever’s available out of desperation.
My go-to snacks:
Bomb Bars - my favorite, clean, woman-owned company
Nuts or popcorn
And if you don’t have snacks on hand, I always keep an eye out for Farmer’s Fridge at the airport. It’s my go-to for fresh salads, protein-forward bowls, and real food that actually makes me feel good before (or after) a flight.
Having something nourishing on hand helps keep your energy steady and your travel day feeling a whole lot smoother.
BOOK A WINDOW SEAT
Window seats offer a little more personal space and fewer people brushing past you throughout the flight. They also allow you to control light exposure, which is helpful when adjusting to a new time zone.
PROTECT YOUR EARS
Extended exposure to airplane noise can contribute to fatigue and temporary hearing discomfort, especially on long flights.
Noise-canceling headphones aren’t just a luxury; they help reduce sensory overload and make flights far more restful.
Healthy Travel Habits While You’re There
PRIORITIZE SLEEP (Beyond Jet Lag)
Sleep is the foundation of immune health, mood, digestion, and energy and travel disrupts it fast.
A few habits that help:
Keep your bedtime routine consistent (even a mini version)
Get natural light in the morning
Avoid scrolling in bed (I know, I know)
Use a sleep mask + earplugs if you’re a light sleeper
Keep your room cool and dark when possible
You don’t need a perfect night’s sleep; you just need to protect your overall rhythm.
SUPPORT DIGESTION(Because Travel Tummy Problems Are Real)
Digestive issues are one of the most common “I don’t feel great” travel problems, even when you’re eating amazing food.
A few simple habits:
Stay hydrated consistently (dehydration = constipation + fatigue)
Don’t go from 0 to 100 with rich meals every single meal
Add probiotics before travel if you’re sensitive (ask your doctor if needed)
Pack meds you trust for indigestion or nausea
If you’re trying street food (do it!), start slow and choose busy vendors
The goal isn’t restriction, it’s resilience.
SMART INDULGENCE
Trying incredible food is one of the best parts of travel, and you should enjoy it.
The key is pacing, not denial. You don’t need the richest option at every meal, and you don’t need to “save up” for indulgence. Balance heavier meals with lighter ones when you can, and pay attention to how your body feels.
Enjoy the experience and feel good doing it.
FOOD SAFETY (WITHOUT FEAR)
Staying healthy doesn’t mean being afraid of food; it just means being aware.
Wash your hands before eating, trust your instincts, and skip anything that doesn’t smell or taste right. Otherwise, enjoy yourself without overthinking it.
Awareness beats anxiety every time.
ALCOHOL BALANCE
A cocktail or glass of wine is part of the fun, just remember alcohol hits harder when you’re dehydrated or jet lagged.
Alternate drinks with water when you can, and give yourself permission to skip a nightcap if your body’s asking for rest. Feeling good the next day is always the better flex.
MOVE EVERY DAY (Gently, Consistently)
Movement supports circulation, sleep, mood, and digestion and it helps prevent the dreaded travel slump.
You don’t need a full workout while traveling. A little intentional movement goes a long way, especially on days with long drives, flights, or downtime.
Easy ways to move:
A 10–15 minute walk
Stretching in your hotel room
Choosing stairs when you can
A short mobility flow after long transfers
I also like downloading a fitness app and packing a bit of activewear or resistance bands. That way, if I’m feeling stiff or sluggish, I can squeeze in a quick 10–15 minute hotel-room workout. Nothing intense, just enough to get my heart rate up and feel human again.
Consistency matters more than intensity.
DOWNLOAD A MEDITATION APP
Travel is exciting and also a lot of stimulation. New places, packed days, different schedules, and constant stimulation can add up quickly.
Even a short daily meditation can help calm your nervous system and ground you before the day begins (or when things start to feel overwhelming). I aim for about 5–10 minutes in the morning, both at home and while traveling, just to reset and get centered.
Having a meditation app downloaded ahead of time makes this easy to stick with, no matter where you are.
KEEP A GRATITUDE JOURNAL
This is a morning practice I love continuing while traveling and it doubles as a travel journal.
Each morning, try writing:
Three things you’re grateful for
Three goals or intentions for the day
Anything from the day before you want to remember or reflect on
Journaling has been shown to reduce stress and improve mood and it helps you stay present while you travel.
PACE YOUR ENERGY (Luxury Travelers Rest on Purpose)
Here’s your official permission slip:
You don’t have to do everything.
Over-scheduling is one of the fastest ways to get worn down. Build in:
A slower morning
A midday reset
One “nothing” moment per day
✨ This is also why our Galavants are designed with intentional pacing, whether you’re on a hosted Group Galavant or working with us privately. The point is to experience a destination and feel good doing it.
Bonus: The “Don’t Get Sick” Greatest Hits
If you want the quick version:
Sleep more than you think you need
Hydrate before you feel thirsty
Wash hands often (especially before eating)
Keep your emergency kit stocked
Don’t run yourself ragged trying to “maximize” the trip
Use TimeShifter for jet lag
Choose rest without guilt
Final Thoughts: The Real Flex Is Feeling Good While You Travel
Staying healthy while traveling isn’t about being perfect. It’s about having a few strong habits that keep you feeling steady, so you can actually enjoy the trip you planned.
Because the ultimate luxury isn’t doing the most. It’s feeling amazing while you do it.
✨ If you want a trip that’s beautifully planned, thoughtfully paced, and designed to help you feel your best, we’d love to host you on a Group Galavant or plan something custom through Private Travel Planning.
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