9 Best Tips to Stay Healthy While Traveling


When we take vacations and travel to our long-awaited destinations, we often tend to lose touch with proper habits and neglect our health. With the trip being our ‘escape’, we frequently indulge in bad habits that result in a sudden loss of fitness and deterioration of our well-being. I agree, maintaining our health while traveling is not easy. It is a challenge – but there are some tips we can incorporate into our travel plans to reduce some damage. In this article, we discuss nine such tips to help you stay healthy while traveling.

Make essential grocery shopping the first priority

The first thing I like to do in a new city is grocery shopping. Buying and storing a few simple and healthy foods like oats, fruits (especially bananas and apples), vegetables (especially cucumbers and carrots), milk, yogurt, sandwiches, and a few packets of nuts will provide quick access to food.

If there is no kitchen where you’re staying, visiting grocery stores and buying the items individually when required is also a good option. It’s very easy to get carried away and not eat properly while traveling, so purchasing the essentials will serve as breakfast and quick snacks before you set out on an adventure.

Walk as much as possible

This cannot be emphasized enough. Walking is by far my favorite way to experience a new place and stay active. You can learn a lot about the place, the neighborhoods, and the architecture just by walking more. In Europe, the best sights are often in the same area. So walking as much in those places will help you burn some extra calories.

There are also free walking tours available in many places that you can sign up for. A 3-hour walking tour I did in Porto was around 10,000 steps in itself, which is the WHO’s recommendation for adults. These walking tours can definitely help you become more physically active and are a fantastic way to learn about a place and meet new people.

Have at least one good meal a day

Restaurant visits are a key part of your travel itinerary. Trying to save budget by surviving on peanut butter bread and sandwiches is not always optimal for your health. You should aim to get at least one good meal a day while traveling. You can cook your own meal if you have access to a kitchen; otherwise, visiting a budget restaurant and eating a full meal is essential.

You can find a good restaurant in almost every part of the world, and you can choose with the help of reviews on Google Maps. Try to experience the local cuisine of the place you are visiting. Alternatively, spaghetti, pizza, and meals with rice are almost universally available. I find Vietnamese food among the most budget-friendly, healthy, and filling meals during my travels.

Rent a bicycle if possible

Biking is another feasible way to stay active. There are rental bikes from various companies available in many European cities. In the evenings, you can rent a bike and ride around the city to get a true feeling of travel.

One of my colleagues said that biking is the best workout because you are sitting, relaxed, and also physically active, which is honestly true. It is undoubtedly one of the best ways to explore a city while riding a bike.

Drink two glasses of water as soon as you wake up

Hydration can often be an issue for travelers. When we are on vacation, we tend to enjoy our evenings with parties and alcohol. It is completely acceptable to do so. However, we must ensure we are properly hydrated and do not overindulge in alcohol.

Drinking plenty of water is essential and very beneficial for our bodily functions. During the day, it might be easy to get caught up and not drink enough. So, making sure to drink two glasses of water as soon as you wake up and after returning is an effective way to stay hydrated. If possible, always carry a water bottle with you to keep drinking water throughout the day.

Do small workouts before going out

Workouts can be a bit demanding during travels but they are equally beneficial to the body. There are a variety of easy-to-do home exercises you can perform wherever you are in the world. We can stick to a workout routine in the morning before going out. This can make a world of difference to our health.

Planks, push-ups, and jumping jacks are home workouts that can be easily incorporated into our travel routine. Doing 3 sets of each exercise is achievable and would be incredibly beneficial for our health. You can find more organized home workout plans here.

Take it easy if you’re hurt

During one of my travels, I felt a sprained calf in my left leg. I was on the seventh day of a ten-day trip. Despite the pain, I continued to travel, brushing it off as nothing.

After coming back, I began treating the leg. It took me almost 2 weeks to fully recover. While it wasn’t anything serious, if I hadn’t listened to my body over a long period, it could have escalated.

Emergencies like these require immediate attention and we should be very careful not to overuse our bodies. While traveling, we tend to disregard minor issues, but we should be mindful of the potential consequences. Seek medical attention if necessary.

Carry critical first-aid supplies

Travel can involve different food habits, inadequate sleep, and exhaustion. These factors can work against us and cause illness. We must accept that there is a chance we might get sick while traveling, due to exhaustion and sudden weather changes. In these situations, it’s essential to have some medications with us to counteract any weakness.

Over-the-counter medicines like paracetamol, Sinex, diarrhea medicines, and bandages could be among the essentials that you pack. You can read these instructions to be more aware and pack what is suitable for you. You can decide what’s essential depending on how accessible pharmacies are in the destination you’re traveling to.

There are also effective home remedies that you can learn, so it will be easier for you to counteract sickness without the need for medication. My go-to home remedy is milk with turmeric, which strengthens me and helps fight weakness. Check out these cold and flu home remedies that are very easy to use.

Maintain a good diet a week before and after the vacation

In the end, we must remember that we are human after all. There will be temptations we cannot ignore while traveling. We don’t want to miss out on the opportunity to have beers and street food with friends we’ve just met while sharing stories about our lives. In fact, we should be prepared for that as it brings so much life and joy to our travels.

One way to prepare is to maintain a good diet a week before and after the vacation. At home, we have everything we need to keep a balanced and healthy diet. And it doesn’t require immense self-control. Saying no to beers with new friends in Porto is harder than saying no to yourself at home. Visiting a gym is easier at home than while traveling. So if you want to be spontaneous and have as much fun as possible while traveling, reversing it with a good diet back home can be a great strategy.

That being said, it is always a good idea to drink in moderation for a better travel experience.

Traveling is awesome, and it can be even more rewarding if we take care of ourselves. What are your tips for staying healthy?


I love traveling and I love writing about it. It's my sincere hope that through my content, you will find some helpful information and inspiration for your own travels. :)

Recommended Articles

Leave a Reply

Your email address will not be published. Required fields are marked *