Spring break and travel season are right around the corner! Whether you’re heading to a beach, exploring a new city, or visiting family, traveling can make it challenging to maintain healthy habits.

Long flights, road trips, and unpredictable schedules often lead to poor food choices, skipped workouts, and dehydration. But with a little planning, you can stay on track and feel your best while enjoying your trip.

This week, I’m sharing simple, effective tips to help you stay energized, nourished, and active while traveling.

Healthy Travel Tips to Keep You on Track

Pack Smart, Healthy Snacks

Traveling often means limited healthy food options, so take control by packing your own snacks.

• Protein-packed choices: Almonds, walnuts, nut butter packets, Quest chips, Chomps.
• Fresh fruit: Apples, bananas, pomegranates or oranges travel well.
• Clean protein bars: Look for ones with minimal added sugar and high protein such as these.
• Hydrating snacks: Cucumber slices, celery, and bell peppers help keep you refreshed.

Stay Hydrated to Avoid Fatigue & Cravings

Traveling (especially flying) can leave you feeling sluggish and bloated due to dehydration.

• Aim to drink half your body weight in ounces of water daily.
• Limit alcohol and sugary drinks, which can dehydrate and disrupt digestion.
• Try herbal tea or electrolyte packets to keep hydration levels up.

Pro Tip: If flying, pack an empty reusable water bottle to fill after security—hydration is key!

Move Whenever You Can

Sitting for long periods can cause stiffness, bloating, and fatigue. Keep your body moving with simple travel-friendly exercises.

• Walk as much as possible – Explore on foot or stretch your legs during layovers.
• Stretch & move – Do simple stretches at rest stops or in your hotel room.
• Bodyweight workouts – A quick 10-minute session of squats, lunges, and push-ups keeps your energy up. Many hotels have a gym that’s often empty – it’s the perfect place to get in some movement and some mindful time to yourself.

Make Smart Restaurant & Hotel Choices

Eating out is inevitable while traveling, but you can make better choices without sacrificing enjoyment.

• Start with protein & veggies – This helps prevent overeating less nutritious foods.
• Mind portion sizes – Share meals or save half for later.
• Watch liquid calories – Sugary cocktails and sodas add up fast and they’re so easily consumed mindlessly. Be mindful to only consume these when they bring you true enjoyment.

Pro Tip: If staying at a hotel, book one with a mini-fridge and stock it with fresh, healthy options! And for hotels with pre-stocked fridges, don’t hesitate to ask the hotel to remove any temptations from the fridge before you arrive.

Prioritize Sleep to Stay Energized

Traveling can disrupt your sleep, which impacts digestion, mood, and cravings.

• Stick to a consistent sleep schedule as much as possible.
• Use blackout curtains or a sleep mask to block out light.
• Try earplugs or white noise to improve sleep in noisy environments.

Traveling doesn’t have to mean giving up your healthy habits! With a little preparation, you can nourish your body, stay active, and feel great while enjoying your trip.

Pack smart snacks, stay hydrated, move whenever you can, and prioritize rest so you can return home feeling refreshed rather than depleted.

Wishing you safe and healthy travels!