Your Ultimate Guide to Healthy and Comfortable Travel


Ladies, let’s dive into the wonderful world of travel! As of January 2023, more than half of Americans are gearing up for some leisurely adventures in the next six months, according to a U.S. Travel Association survey. And why not? Travel brings us breathtaking experiences, enriching our lives and freeing us from the humdrum of routine.

But, let’s be candid; travel isn’t all glitz and glamour. From flight delays to queasy stomachs, long-haul flights to timezone hopping, there are real challenges that can affect your health. Here are some tips to help transform these challenges into opportunities for wellness, ensuring that your adventures are as joyful and healthy as can be.

1- Prioritize Hydration:

First things first, stay hydrated! Airplanes, buses, and cars can all be dehydrating environments. Carry a reusable water bottle and sip regularly to keep your energy levels up and your skin glowing. Plus, it can help stave off headaches and jet lag.  When flying, It is recommended by Aerospace Medical Association that we drink roughly 8oz of water per hour.

Here are a couple of options we tested out and love during our travels:

  • Insulated Water Bottle
  • Collapsible Water Bottle

2. Mindful Snacking:

Skip the salty chips, fizzy drinks and even alcohol especially when you are in the air. Salty snacks and carbonated beverages can cause uncomfortable bloating and alcohol dehydrates our bodies.   If you can opt for healthier, nutrient-rich snacks. Think nuts, dried fruits, and protein bars. These munchies will keep you full, provide lasting energy, and help you avoid that bloated feeling. Coconut water is also great providing hydration and electrolytes and tastes great!

3. Move It, Move It:

When you’re on the move, it’s easy to stay sedentary. Take every chance to get your body moving. Walk around the airport during layovers, stretch on the plane, or do quick in-room workouts at your hotel. Moving boosts circulation and keeps those muscles from stiffening up.

4-Dress for Comfort:

Choose loose-fitting, breathable clothing for your travels. Layers are your friend as they allow you to adjust to different temperatures. And don’t forget comfortable shoes for all that exploring you’ll be doing.  Remember, comfort is the key when traveling!

5. Beat Jet Lag with Sunlight:

Morning sunlight is our secret weapon against jet lag which can be a traveler’s worst enemy . While coffee’s brewing, step outside to soak up those rejuvenating rays. It’s like a natural reset button for your body making it much easier to adapt to local time.

6. Prioritize Sleep:

Sleep is your best travel buddy. Bring an eye mask and earplugs, and try to stick to your regular sleep schedule as closely as possible.  Rested travelers are happier travelers.

7. Carry Basic Medications:

Pack a small travel pharmacy. Include essentials like pain relievers, antacids, and any prescription medications.  It’s a relief to have these on hand when you’re feeling under the weather in an unfamiliar place.

Frequently, it’s great to take a small pill box just for the airplane.  I always keep some good for you gum in my airplane pill case, it’s great to stave off motion sickness and pop the ears at takeoff!

8. Maintain a Healthy Diet:

While indulging in local cuisine is part of the fun, strive to maintain a balanced diet. Incorporate fruits and veggies into your meals, and don’t forget to treat yourself occasionally.  When traveling, constipation can be unexpected and unwelcome. Prunes is a great snack to keep with you. Research suggests that high-fiber dried plums (each ¼ cup serving delivers 3 grams, per the U.S. Department of Agriculture) may even be more effective than fiber powders at relieving constipation.

9. Practice Mindfulness:

Travel can be stressful at times. Incorporate mindfulness techniques like deep breathing or meditation to stay calm. A quick, easy trick is to write down or think of 3 things you are grateful for right now. You can also bring a small notebook to use as a journal. Gratitude and writing helps reduce anxiety, calming our heart and mind.  A stress-free mind is a healthier mind.

10. Stay Connected:

Whether for safety or keeping your sanity, staying connected is crucial. Make sure you have working chargers, a power bank, and maybe even a portable Wi-Fi hotspot.


Travel is a gift we give ourselves, an opportunity to explore, learn, and grow. By following these tips, you can ensure that your adventures are as comfortable and healthy as they are memorable. Safe travels and embrace the world with open arms!

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