I used to be the kind of traveler who came home feeling run-down sore throat, weird stomach, jet-lagged to the moon. It didn’t matter where I went; I’d almost always get sick by day three. But over time (and a few too many post-vacation colds), I started paying more attention to how I felt during trips not just where I went or what I did.
Turns out, staying healthy on the road doesn’t take much. A few small habits have completely changed how I travel. I still eat gelato, hike mountains, and occasionally forget sunscreen but I bounce back faster, feel more energized, and rarely lose a single day to feeling “off.”
Here’s exactly what I do before and during every trip to keep my body (and brain) in good shape whether I’m hopping on a long-haul flight or road-tripping through wine country.
1. I Stay Hydrated (Like, Religiously)
I’ve learned the hard way that dehydration sneaks up on you when you travel especially on long flights or when you’re busy exploring and forgetting to drink. One time I arrived in Lisbon so parched I had a splitting headache before I even made it to my hotel. Since then, hydration has become non-negotiable for me.
A few days before any trip, I start drinking extra water not in a “gallon-a-day” kind of way, but just consistently throughout the day. It helps my skin, my energy, and even my digestion get into travel mode early.
Once I’m on the go, I bring a reusable bottle with me everywhere (mine’s dented, covered in stickers, and a total travel MVP). I also keep a few electrolyte packets in my bag especially for hot destinations or long-haul flights. The ones with a light citrus flavor are my favorite.
And I don’t wait until I feel thirsty. I take small sips regularly, especially after flying, walking in the sun, or drinking wine with dinner. It’s such a tiny habit, but I can literally feel the difference in my energy levels.
Zee Tip: I always check if tap water is safe at my destination. If there’s any doubt, I brush my teeth with bottled water and skip the ice. One questionable cube in a tropical smoothie is all it takes to ruin your next three days.
2. I Keep Sugar to a Minimum (Except Maybe Pastries in Paris)
I used to lean into every sweet temptation while traveling churros in Spain, roadside candy in Thailand, five kinds of dessert at the hotel buffet. But sugar crashes hit me hard when I’m already tired from sightseeing or jet lagged.
Now, I’m a little more intentional. Before a trip, I stock up on healthy snacks like almonds, dried fruit, or protein bars that won’t spike my blood sugar. I still indulge (I’m not skipping a fresh pastel de nata, let’s be real), but I’ve learned to space things out and balance them with veggies, grains, and actual meals.
If I know I’ll be snacking a lot on travel days, I pack a few low-sugar options labeled “keto” or “paleo” not because I follow those diets, but because those bars tend to be better at keeping my energy stable. And I’ve fully switched to dark chocolate when I need a treat. The darker, the better.
Zee Tip: When I’m craving something sweet on the road, fruit is my first stop. Mangos in Mexico or grapes from a farmer’s market in Italy taste so much better than anything processed anyway.
3. I Build Up My Immunity Before I Go
I used to think of travel health as something you manage during the trip. But prepping my immune system a week or two in advance has made a big difference for me especially for international trips.
I try to spend more time outside, move my body every day, and eat probiotic-rich foods (like yogurt or kimchi) before I go. I also stop over-sanitizing. I still wash my hands before meals and after the bathroom, of course but I’ve learned not to obsessively clean everything I touch. A little exposure to germs can actually help your immune system practice.
Honestly, even cuddling with my dog helps. It might sound silly, but studies show pet exposure strengthens immunity and I like to think I’m building up antibodies one sloppy kiss at a time.
Zee Tip: I try not to start any new intense workouts or supplements right before a trip. It’s better to keep your body steady than to shake things up right before you fly.
4. I Don’t Skip Hand Sanitizer or Basic Hygiene
Okay, yes I just said I ease up on handwashing before a trip, but once I’m traveling? I turn into a mini hygiene queen.
Planes especially make me nervous. Between the tray tables, armrests, and shared bathrooms, it’s a germ party. So I wipe down my seat area, use hand sanitizer before snacks, and skip those airline blankets unless they’re sealed in plastic (which, let’s be honest, they rarely are).
I’m not paranoid but I am practical. A travel-size spray sanitizer lives in my day bag, and I reapply it like lip balm. Not out of fear just habit.
Zee Tip: If you’re eating street food or snacking on the go, clean hands are a must. And if you’re staying in budget places, I always give surfaces a quick once-over with wipes. It takes 10 seconds and gives me peace of mind.
5. I Stick to Cooked Food in Certain Places
Food is one of the best parts of travel but it’s also one of the fastest ways to end up sick if you’re not careful. I’ve had one too many days stuck in a hotel room with crackers and Gatorade to risk it anymore.
Now, I play it safe in countries with questionable water or food safety standards. That means:
- Hot, cooked food only (bonus: it’s usually delicious)
- No raw salads or unpeeled fruit unless I know the water’s safe
- Wiping off soda cans and bottles that were stored in open ice
I don’t worry about this stuff at fancy resorts or major cities. But if I’m deep in the countryside or eating roadside tacos in the dark, I use my judgment.
Zee Tip: Even “safe” foods can be risky depending on the prep. Cold sauces, garnishes, or that cute slice of lime if it’s touched local water, I skip it.
6. I Keep Moving (Even If It’s Just a Walk Around the Block)
I used to think travel meant pressing pause on my workout routine but then I realized how much worse I felt when I didn’t move at all.
Now I build activity into my trip without making it a “workout.” I walk everywhere, take the stairs, stretch in the morning before heading out, and occasionally sneak in a hotel-room yoga video. (Yoga with Adriene is my go-to.)
Moving helps with digestion, clears my head, and gives me a weird little sense of accomplishment even if I don’t do anything else productive that day.
Zee Tip: If I’m arriving after a long flight or drive, I always go for a walk nothing intense, just enough to shake off the stiffness and get some sunlight. It makes a huge difference for jet lag and mood.
7. I Prioritize Sleep Even If It Means Skipping Sunset Drinks
I used to power through late nights, early mornings, and time zone changes like it didn’t matter. But the older I get, the more I realize: sleep is everything. It affects my mood, my energy, my immune system, everything.
So now, I actually plan to rest. I build in buffer days when I can, don’t book early flights back-to-back, and skip late-night drinks if I know I’ll regret it the next morning. (Not always easy, but always worth it.)
When I’m staying in noisy areas, I use earplugs, a white noise app, and my trusty eye mask. I also travel with melatonin it helps me fall asleep in unfamiliar places without making me groggy the next day.
Zee Tip: If I land early in a new time zone, I do whatever it takes to stay awake until local bedtime even if it means walking around in a daze. Getting that first night right makes the whole trip better.
Conclusion
It’s taken me a few trial-and-error trips (and one unfortunate food poisoning episode in Sri Lanka) to figure out what actually works for me when it comes to staying healthy on the road. I’m not perfect I still forget to drink enough water sometimes, or give in to late-night gelato but these little habits have helped me feel more like myself, even when I’m halfway across the world.
The goal isn’t to follow some rigid wellness checklist. It’s to give your body what it needs so you can actually enjoy your trip whether that means hiking all day, floating in the ocean, or just wandering through a new city without a headache or stomachache slowing you down.
If any of these tips help you feel better on your next adventure, I’d love to hear about it. And if you’ve got a few travel health rituals of your own, drop them in the comments I’m always learning from fellow travelers.
