Top Tips For Staying Healthy and Fit While Travelling

If there’s one downside that can be said about travel, it’s that it often disrupts our usual routines, making it challenging to maintain a healthy and fit lifestyle. Even if it’s just for a day or two, we all notice the difference, so whether you’re on a weekend away or a two-week holiday, staying active and mindful of your health throughout can help you adjust quickly and ensure your health doesn’t suffer.

Finding ways to boost energy levels, improve your mood, and enhance your overall travel experience can be difficult if you don’t know where to start. However, being proactive about your health while travelling means you're better prepared to handle any unexpected challenges. From long-haul flights to indulgent, calorie-rich meals, a holiday can take its toll, so below, we’ll look at various ways you can help improve your well-being whilst away without having to give up small indulgences.

Stay Active – Adding Movement into Your Travel Routine

When we talk about staying active, this doesn’t mean you have to hit the hotel gym every day (unless that’s your idea of holiday fun). Instead, focus on the small ways you can add movement into your daily routine. Very much the same as when not on holiday, walking instead of taking taxis or public transport to explore your destination on foot can do wonders.

Many cities offer walking tours, for example, that not only let you see the major sights but also help you stay active. If you're staying at a hotel, why not take the stairs when possible instead of the lift – depending on how large your hotel is – or find a local park to do some light stretching or bodyweight exercises like squats and lunges? If that sounds like too much hard work, why not go for a swim each day for a low-impact alternative? When you start to think about it, there are lots of ways to stay active, so there really isn’t an excuse not to.

To ensure peace of mind while staying active, it's important to have comprehensive travel insurance for your time away. Whether you're hiking in the mountains or simply going for a jog in a new city, having the right travel insurance policy means you're covered in case of injury or accidents. You can then enjoy your activities without worry, knowing you’ll be supported if anything unexpected happens.

Hydration – Keep Your Water Intake in Check

Staying hydrated is one of the simplest yet most effective ways to maintain your health while travelling. Long flights, busy itineraries, and exposure to different climates can easily lead to dehydration, which in turn affects your energy levels, digestion, and overall well-being. According to The British Dietetic Association (BDA), adults need to drink around 1.5 – 2 litres of fluid a day, so carrying a refillable water bottle is a great way to ensure you always have access to water, especially when you're on the go.

In warmer climates or after physical activity such as a long hike or climb, increasing your water intake is essential to avoid dehydration. Try to reduce consumption of dehydrating drinks like alcohol or caffeine and instead opt for hydrating snacks such as fruits. Keeping your water intake in check will keep you feeling refreshed and ready to take on each day of your travels.

Healthy Eating Habits While Travelling

We know it’s tough, especially when enjoying your holiday, but maintaining healthy eating habits is key to feeling your best and keeping your energy levels up. One way to ensure you’re eating well is by seeking out local, fresh foods instead of relying on processed or fast food options even though it may be tempting. Many destinations offer vibrant markets where you can find nutritious food and snacks. One of the easiest things to do is overeat, so it can be good to control your portions, especially when dining out, as restaurant portions can often be much larger than what you’re used to. Where possible, share meals if they are on the large side.

Whilst you don’t want to eat too much, don’t skip meals either. Packing healthy snacks like nuts, dried fruits, or protein bars can help you stay nourished during long journeys or busy sightseeing days. If you're indulging in local delicacies, and let’s be honest, it’s hard not to, just remember to do so in moderation. For every calorie-heavy meal you have, balance this with lighter options throughout the day.

Lastly, if you have dietary restrictions or preferences such as a nut allergy or being vegan, it’s better to research your destination beforehand to know what healthy options will be available. This will help you plan meals and avoid falling back on unhealthy choices due to a lack of choice.

Prioritise Sleep – Combat Jet Lag and Fatigue

We all enjoy sleep, but this can be overlooked when travelling, especially when you want to make the most of each day. Long flights, changing time zones, and packed itineraries can lead to sleep disruptions and jet lag, leaving you feeling tired and unproductive. This is a surefire way to a less than relaxing holiday. A good night's sleep is crucial not only for combating fatigue but also for avoiding sleep deprivation, which can make you irritable and drowsy during the day.

To combat this, try adjusting your sleep schedule a few days before your trip by gradually shifting your bedtime to match your destination’s time zone. If this is not practical, try to avoid booking too much to do the first couple of days you’re away, especially if you are flying long-haul. That way, you can recover quickly from any jet lag. Getting plenty of natural light during the day once you do arrive will help your body adjust too.

Mental Health – Stress Management Whilst Away

Travel can be exciting, but it can also bring stress and anxiety, especially when dealing with unfamiliar environments or tight schedules. Prioritising your mental health while travelling is just as important as your physical well-being. Relaxation drops your blood pressure, helping to reduce cortisol in your blood, as per Dr Stephanie Ooi writing for travel insurance provider Staysure, so some downtime whilst away can help you decompress. Simple mindfulness techniques, such as deep breathing exercises or meditation, can help you stay calm and focused when things get hectic. Apps like Calm or Headspace can be great tools to use during downtime or before bed to manage stress whilst away from home.

Having plenty of downtime in your travel itinerary is also important. Overpacking your schedule can lead to burnout, meaning your holiday becomes less enjoyable, so make sure to set aside moments for relaxation, whether it’s enjoying a quiet cup of coffee or taking a peaceful stroll in nature. Writing a travel journal or simply reflecting on your experiences when away can help you stay grounded and appreciate the moment. By managing stress effectively, you'll ensure a more enjoyable and fulfilling travel experience.

Enjoy Your Holiday While Staying Healthy

Prioritising your health when away is just as important as the activities and sights you see. By staying active, eating and drinking mindfully, and managing stress, you’ll not only enhance your travel experience but also feel more energised and ready to explore.

Small, healthy habits ensure that you can enjoy every moment to the fullest without feeling run down. If you do find yourself getting into a good routine whilst away, why not continue this once back home? There’s nothing like experiencing a new culture and way of life to inspire positive changes in your daily lifestyle.