July 13, 2010 (Updated May 31, 2021)

Tips: How to Stay Healthy While Traveling

by Anne Mauney, MPH, RD

18 comments

Here are some of my favorite tips for staying healthy while traveling.

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Tips for Staying Healthy While Traveling:

HYDRATE!

  • Bring a reusable water bottle and drink LOTS of water. My water bottle comes with me everywhere! If flying, bring it through security empty and fill it up on the other side.

MULTITASK!

  • Walking and running are the best ways to see new cities and get a great workout in at the same time. More wiggle room for delicious food, right? 🙂
  • I also love renting a bike in a new city to explore!

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PLAN AHEAD!

  • Pack lots of snacks so you can stay healthy in between meals.
  • Pick one “splurge” meal for the day — I usually stick with healthier food for breakfast and lunch (and snacks), and indulge a bit more at dinner when traveling.
  • If you’re driving, pack food for the day you’re driving. If you’re on a longer trip, hit a grocery store for breakfast and lunch food.
  • Favorite packables:
    • Bars (Kashi granola bars, Larabars, etc.)
    • Homemade trail mix or almonds (in portion controlled baggies)
    • Fresh fruit (bananas, apples, etc. — these can also be “borrowed” from hotel continental breakfasts for mid-day snacks) or dried fruit
    • Baggies of pre-portioned oatmeal (with cinnamon, raisins, etc.) and cereal to supplement hotel breakfasts.
    • Almond butter packets!

WORK IT!

  • Use the hotel gym
  • Bring resistance bands, a jump rope, printable workout moves, or exercise DVDs
  • Always take the stairs.

 

And lastly: don’t worry too much! Just stay active and enjoy the trip! 🙂

Snacks
- anne

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18 comments
  • Rowie
    Those are great travel tips! I tend to use most of those ideas in every day life too. Keep a water bottle with you always, keep healthy snacks in your purse and car for hunger emergencies etc. Off for my bike ride now!
    Reply
  • Ashley
    Great travel tips! I agree with all of them!
    Reply
  • Lauren
    Congrats to Katie! One lucky girl. These are great tips. It's always so good to have a plan in mind before you go. One of my favorite tips for staying healthy on vacation is to make sure you have healthy food with you. Even if you don't eat it, it's important to have it on hand for all circumstances!
    Reply
  • Lisa @ bakebikeblog
    What a great post! I particularly love to combine sightseeing with a workout! Such as a morning run!
    Reply
  • katie
    AHHHH THANK YOU!!!!!!! I just emailed you :) I am basically freaking out, so excited!
    Reply
  • DHP
    Wonderful tips -- smart, practical, and fun, too!
    Reply
  • Mark Zarro
    It is also important to read the health advisories for where you are going and get the proper shot. I just got back from the Gambia in west Africa and there - by law - you have to have a Yellow Fever shot, but you also have to take malaria medication and get a whole suite of other shots before you go.
    Reply
  • angie
    Love the tips! I think I do almost all of these!
    Reply
  • Brianne
    Great post! I think the best tip is don't worry too much, stay active, and enjoy the trip!
    Reply
  • Kris S
    Great tips! Walking your way through a new city is the best! It definitely paid off on our trip to Italy.. we walked 8 hrs a day (and burned off our daily gelato) ;) I swear I was in Europe for 3 weeks that trip, ate EVERYTHING delicious because I wanted to taste all the great food and drink, and still lost weight because of all the walking!
    Reply
  • Julia
    These are wonderful tips, Anne! I'll keep them in mind next time for this weekend!
    Reply
  • HealthNut Nutrition
    I've been travelling now for a year ( backpacking through Australia) and bringing snacks with you is a life saver.. Or should I say calorie saver ;) I love trail mix, my favourite one is yogurt chia, cranberries, almonds, and pistachios! So good for you and tastes delish! Thanks for the tips, running is the cheapest way to stay fit and see the city:)
    Reply
    • Anne P
      I'm so jealous - I studied abroad in Australia and LOVED it there!
      Reply