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As an entrepreneur, chances are high that you have to travel for your work — or perhaps you are a travel-loving professional always working towards your next hard-earned vacation.

Traveling is an excellent practice for both business and leisure alike, as it allows you to build new professional connections and immerse yourself in other cultures. However, traveling can be hard on the body, especially if you are not putting conscious effort into maintaining a healthy lifestyle.

This article will explore 6 key tips for staying healthy while traveling. From choosing balanced meals and snacks to staying active, we will cover everything you need to know about keeping yourself healthy, no matter where you are in the world.

Plus, keep reading for tips on how to create a balanced meal and ideas for healthy snacks!

Tip 1: Stay Hydrated

When you frequently fly, your chances of becoming dehydrated are much higher compared to someone who does not. Airplanes have to ventilate the air in the cabin somehow, causing them to circulate a percentage of the outside air.

Since this air is at a much higher altitude than normal air, it has a drier quality that can dry out your nose, throat, and skin, according to Cleveland Clinic.

Dehydration can lead to many additional symptoms that make traveling difficult, including:

  • Lightheadedness
  • Feelings of thirst or dry mouth
  • Fatigue and exhaustion
  • Dark and/or infrequent urination
  • Headaches

Thus, staying hydrated is one of the most important factors when it comes to staying healthy while traveling. Not only will it keep you feeling awake and energized but it can also help you ward off any lingering feelings of jetlag.

Tip 2: Take a Walking Tour

Whether you are traveling for business or pleasure, it’s always nice to take some time to explore the city or town you are visiting.

Taking a walking tour of your location — either self-guided or through a guide company — is an excellent way to get to know the surrounding area while also staying active. Studies show that at least 150 minutes of standard pace walking (around 3 miles per hour) can help you to maintain a stable weight.

Tip 3: Eat Healthy, Balanced Meals

While it is perfectly reasonable to stray from your regular diet during your travels, it is essential to ensure your meals are still healthy and balanced.

A well-balanced meal should contain the following:


The general recommendation for protein consumption is around 15 to 30 grams per meal or roughly 1 gram of protein per pound of body weight. Easy sources of protein to find while traveling includes chicken, fish, eggs, milk products, and beans.

Dietary Fiber

Dietary fiber helps your body maintain its digestive health, with most of your daily nutritional fiber should coming from whole or dried fruits and vegetables. You should always aim to eat one to two servings of fruits and vegetables with every meal, aiming for around 20 to 40 grams of dietary fiber per day.


Carbohydrates are an important part of your diet that keep you feeling energetic and your energy stores full. One of the best sources of carbs is oats, which digest slowly, providing you with a constant stream of energy throughout the day. In a balanced meal, you should typically try to get around 45 to 60 grams of carbs.

Tip 4: Choose Healthy Snacks

Like with your meals, when choosing snacks, you should focus on foods that are packed with either protein, fiber, or carbs.

If you are feeling extremely hungry throughout the day, snacks with a higher protein and fiber concentration will help keep you feeling full for longer. Meanwhile, snacks high in carbs can help keep your energy stores well-stocked so you can stay focused on your daily tasks and travels.

Here are 4 great options for healthy snacks when traveling:

Unsalted Nuts & Seeds

Nuts and seeds are an excellent source of protein, as well as healthy fats and many different nutrients. Make sure to read and follow the serving sizes for nuts, as this tasty snack can stack up the calories pretty quickly.

 Whole Grain Bread & Crackers

Whole grain bread or crackers give you a satisfying and carb-packed snack while still offering great nutritional value. Pair your bread or crackers with hummus or tuna to increase the protein and satiety of this snack.

Dried Fruits

Dried fruits are a great on-the-go snack that you can easily store and carry in your travel bag. Plus, dried fruit snacks have a hefty concentration of dietary fiber and antioxidants that help your blood flow and digestive health.

Dark Chocolate

For the sweet tooths out there, dark chocolate makes a great sweet treat to have at snack time. Easy to store and long-lasting, dark chocolate is a powerful source of antioxidants and a fantastic choice for boosting your energy mid-day.

Tip 5: Stick to a Healthy Sleep Schedule

Traveling can make it difficult to stick to a healthy sleeping schedule, especially if you are taking early morning and late night flights while simultaneously hopping between time zones.

Here are some key tips for maintaining your sleep schedule while you travel:

  • Start going to bed earlier or later according to the time zone you are headed to
  • Stick to your regular sleep schedule whenever possible (if your trip is less than 2 days long, it’s better to keep your normal sleep schedule rather than forcing your body to adjust)
  • Takes naps and rest as needed
  • When in doubt, go with the light — when it’s dark out, it’s probably time to head to bed

Tip 6: Bring Your Supplements and Vitamins with You

Having supplements and vitamins handy while traveling is essential.

Even if you find it impossible to stick to a totally healthy diet, having a daily supplement and vitamin regimen will help you keep your body in equilibrium.

Plus, this can help you to fight off sickness while you are traveling as well!

Final Thoughts

Staying healthy while you travel is crucial, especially if you are a frequent traveler.

Whether you are traveling for work or for pleasure, maintaining your health with the above tips will help ensure your energy levels are high and you are protected from sickness.