Tips for Staying Healthy While Traveling
July 8, 2025
by Morayma MaKay
Writer / Blogger & Content Creator
Adulthood Rewired
Biography: Morayma Makay is a fashion model, mother, and writer. She has
dedicated the last 20 years to working in the fashion and health fields as
both a researcher and content creator.
“Self-Care.”
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Vacations are meant to be a time to relax, recharge, explore, and indulge a little, but that doesn’t mean your health has to take a backseat! It’s absolutely possible to have fun and enjoy yourself while still making choices that support your well-being and overall health. In fact, some simple shifts can help you feel more energized, less sluggish, and more present throughout your trip…it’s a win-win!
Now, don’t worry…you don’t need to follow a strict routine or pack your blender in the overhead compartment. The key to staying healthy during vacation is balance and intention. A little planning, a few mindful choices, and a flexible mindset go a long way in helping you return home feeling refreshed rather than rundown and worn out.
Eat Well (Most of the Time)
Let’s be realistic…food is one of the best parts of travel! Trying new flavors and enjoying local specialties is part of the experience, and you should absolutely savor it. That said, mixing in nourishing meals can help your body stay on track, especially during longer trips.
Without depriving yourself of tasty cuisine, you can opt to start your day with something grounding, like a veggie omelet, fruit with yogurt, or whole grain toast with avocado. Having a solid breakfast sets the tone for the day and helps curb the temptation to grab whatever’s fast and sugary by mid-morning. When dining out, look for colorful meals that include vegetables, lean proteins, and healthy fats. If you’re indulging in a rich entrée, consider balancing it with a side salad or skipping dessert (or splitting it). It’s not about restriction…it’s about giving your body what it needs most of the time so it can better handle the occasional treat.
Hydration is also key. Long flights, walking tours, heat, and unfamiliar foods can all dehydrate you quickly. Carry a reusable water bottle and sip throughout the day. If you’re enjoying cocktails or wine, try alternating with sparkling water or herbal tea.
Keep Moving and Make It Fun
You don’t have to squeeze in structured workouts to stay active on vacation. In fact, this is the perfect time to move your body in ways that feel less like exercise and more like exploration. Think morning beach walks, hiking scenic trails, swimming, bike rides, or even dancing. Walking as much as possible is one of the easiest ways to stay active while traveling. Skip the elevator, wander side streets, and take the long way when it makes sense. If you’re staying somewhere with a gym or yoga space and that appeals to you, great, but if not, a short stretch in your hotel room or a few bodyweight exercises can still help you feel grounded and energized.
Most importantly, listen to your body. If you’re tired, rest. If you’re feeling stiff, stretch. If you’ve been sitting too long, take a quick walk. Moving often and gently helps digestion, circulation, and mood which are all important while you’re out of your usual rhythm.
Boost Your Immune System on the Go
Travel exposes you to the world and its cultures, but it can also expose you to new germs, different foods, and disruptions in sleep…all of which can challenge your immune system. Thankfully, a few simple habits can help keep you feeling your best while you enjoy your adventures!
Before you leave home, pack a small wellness kit with immune boosters like vitamin C, zinc, probiotics, or elderberry supplements. These can be especially helpful on flights or during long travel days. You’ll also want to try to keep your sleep routine as steady as possible, even if the timing shifts, and aim for 7–9 hours when you can.
Don’t forget the basics: wash your hands regularly, especially before eating, and use sanitizer when you can’t. Eating fiber-rich foods like fruit, nuts, and veggies help keep your gut happy, which in turn supports immunity. You can also try and keep stress in check by taking a few moments each day to breathe deeply, journal, or simply pause and enjoy your surroundings.
Vacations are meant to be enjoyed, and staying healthy doesn’t mean saying no to fun, it just means being kind to your body along the way. A little movement, a lot of water, and mostly wholesome meals can keep you feeling great while still letting you indulge in the moments that matter. So go ahead and try the gelato. Dance at sunset. Sleep in. Create adventurous memories. Your wellness can travel with you…happy travels!
