Stay Healthy During Your Holiday Travels!
December 16, 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 during the holidays.”
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Holiday travel is something a lot of us are starting to prepare for right now. There’s something special about heading home, reconnecting with loved ones, or taking a much-needed winter getaway, but between crowded airports, long road trips, disrupted routines, and exposure to lots of new germs, it can also take a toll on your immune system. The good news? There are a few simple habits that can help you enjoy your holiday travels without feeling worn down or sick by the time you arrive. Staying healthy on the go doesn’t have to be complicated…it just takes a bit of thought and consistency!
Boost That Immune System.
One of the best things you can do before traveling is to give your immune system a little pre-trip boost. Think of it like warming up before a workout…a few days ahead of your travel date, make an effort to get good sleep, eat nutrient-dense meals, hydrate well, and take supportive supplements if they’re part of your normal routine. Vitamin C, vitamin D, zinc, elderberry, and probiotics are popular options that many people use to support their immune system, especially during cold and flu season. Of course, everyone’s body is different, so stick to what already works well for you rather than adding something brand new right before a big trip.
Drink Up!
Hydration becomes especially important when you’re flying. Airplane cabins are incredibly dry, and dehydration can make you more susceptible to feeling run down. Bringing a refillable water bottle is an easy way to stay on track…just remember to empty it before going through security. On travel day, try to keep caffeine and alcohol moderate if you can… both can dehydrate you and leave you feeling sluggish. Instead, sip water or herbal teas consistently, and bring snacks that offer steady energy, like nuts, fruit, or a good protein bar, so you don’t have to rely on whatever is sold at the airport (this will save you money as well!)
Stay On Top Of Hygiene Habits.
Hygiene habits also make a huge difference when you’re surrounded by crowds. You don’t have to be over-worry, just be mindful. Wiping down your airplane tray table, armrests, seatbelt buckle, and touch-screen monitor with an antibacterial wipe before settling in is a simple but helpful practice. Armrests and tray tables are some of the most commonly touched surfaces on a plane, and a quick disinfecting swipe goes a long way to keeping you healthy. Hand sanitizer is also a must for travel…use it after touching high-traffic surfaces like escalators, door handles, and security bins or anytime you don’t have access to good old soap and water, and always wash your hands when you have the chance. Another great tip? Try to remember to keep your hands away from your face while on the road…this will minimize pathogens from entering your mouth, nose, and ear canals (plus it’ll help you avoid breakouts!).
Don’t Forget Your Supplements.
If you tend to feel rundown after flying, incorporating immune-supporting supplements during your trip may help keep your system strong. Many travelers swear by a combination of vitamin C, elderberry, and a probiotic to keep digestion and immunity on track especially when routines and mealtimes get disrupted. Staying consistent with vitamin D can also be helpful, particularly if you’re traveling somewhere colder or darker than usual…and if your stomach is sensitive to travel or rich holiday meals, bringing ginger chews or peppermint tea bags can make a world of difference as well
Keep On Movin’!
Movement also plays a big role in keeping you feeling healthy, even on busy travel days. If you’re flying, try to stretch your legs and move around the airport and even the plane whenever you can. If you’re taking a long road trip, plan for quick pit stops to stretch, breathe fresh air, and reset your body. Once you arrive at your destination, a short walk or a few minutes of stretching can help shake off stiffness and boost circulation…just some small things you can do that make you feel more energized and grounded.
Catching Holiday ZZZs.
Sleep is another part of the travel equation that’s easy to overlook. Time changes, unusual beds, and holiday excitement can all interfere with your rest. Bringing a sleep mask, earplugs, or even your favorite pillow can make sleep feel a little more familiar. If you take magnesium at home, consider bringing it with you…it’s a simple way to support relaxation and help your body unwind after a long travel day. If you’re someone who tends to feel anxious or overstimulated, calming herbal teas like chamomile, lavender, or lemon balm can soothe your system naturally and are usually easy to find in any local shop..
Most importantly, try to give yourself grace. Travel can be unpredictable, and holiday schedules have a way of getting hectic. Do your best to support your health with nutrition, hydration, supplements, movement, and rest. With a little prep and a few simple practices, you can protect your immune system, stay energized, and actually enjoy your holiday travel…because honestly, that’s the whole point…to arrive feeling healthy, grounded, and ready to make memories with the people you love. Safe travels!
