How To Stay Healthy While Traveling

From Nutritional Chef Mikaela Reuben

Staying healthy is usually easier in the structure of your own home when you have a kitchen and your local market near by, but how does one stay healthy on the road? Here are some things to consider the next time you are packing up for a trip!

Drink Water

Many of us do not consume enough water regularly, let alone when we are traveling. When we are busy and moving from place to place, remembering to hydrate can be difficult. Some of us also tend to indulge a little bit more when we are on the road, so it is important to balance this with the proper amount of water intake. You should aim to drink at least 2.5L a day while traveling, and 3L if you are in a destination that is warmer than your usual surroundings. A great way to do this is to purchase a reusable glass or stainless steel 1L water bottle and keep track of how much you drink. Bring a lemon or some lemon pieces to add to your water if this encourages more water consumption. Staying hydrated also helps us feel more satiated, which can help us avoid the unhealthy snacks that are easy to indulge in when we are out of our comfort zone.

Stay Active

Traveling to new cities for work or pleasure does not mean the exercise routine needs to go out the window. Exercise helps our bodies adjust to new time zones, recover from jet lag, and balance our stress hormones! Exercise is a great way to get to know a foreign city and staying active will give you more energy throughout the day. Get outside and run or walk. If the weather is rainy and cold, try a local exercise class and sweat somewhere new. The Internet makes it easy to explore these options before we arrive somewhere, so plan some new adventures for when you land.


Sometimes our bodies need an extra boost when we are traveling, as we tend to experience more stress. Whether it’s being exposed to new surroundings or long flights, we are constantly having to adapt.

B Vitamins: B vitamins help to maintain energy levels by assisting the assimilation of food into energy. It is a good idea to consume a well-balanced B complex to ensure you are getting each.

Vitamin C: Vitamin C is an important vitamin for immune support. It is crucial for this system to function effectively in order to recognize and eliminate harmful foreign pathogens that we may be exposed to.

Valerian Root/ Melatonin: Both will aid in sleep. It can be difficult to maintain a proper sleeping routine while on the road and in different beds, so sometimes a natural sleep supplement will prove to be beneficial.

Probiotics: To support our digestive systems in times of stress and keep our gut flora balanced.

Greens Powder: Sometimes when we are on the road, it can be difficult to consume enough fruits and vegetables. Using a greens supplement can be a good way to get those minerals and vitamins into your daily consumption. Greens can simply be mixed into a glass of water and therefore makes a great travel addition.

Ginger: In the form of tea or the root, it can be an effective medicine to have on hand in times of indigestion. It is known as a carminative, helping to soothe and soften the walls of the gastrointestinal tract to allow food to pass through more easily. It can also be taken preemptively to avoid motion sickness when traveling in a moving vehicle.


Avoid consuming overly processed and packaged foods just because they are convenient. Put in the extra effort to eat healthy foods and your body will reward you with more energy and a clear mind.

Buy food at local markets to make dishes and snacks on your own. Keep apples, bananas and nuts in your purse, or carrots and hummus, and try not to let yourself get to a place of extreme hunger.

Plan ahead. Look up different restaurants and inquire with local residents about where to find healthy cuisine.

Pack food when you know you will be in transit for a while. Whether it is grabbing a to-go meal from a healthy restaurant on route to the airport or packing a homemade lunch, thinking about this is key.

Do not eat as much as you normally would when you know you are going to be sitting on a plane for ten hours or driving for an entire day. It is better to give the digestive system a break when you know you are going to be relatively sedentary and to instead focus more on things that are not as hard on the system, like drinking plenty of water, cold pressed green vegetable juices, salads, sauteed vegetables and soups!

Going on a trip? Read this before you pack. For more tips from Mikaela about staying healthy, read this