Traveling, if you can’t tell, is one of my biggest passions. As both a Holistic Health Coach and Travel Blogger, I’ve developed a holistic approach to staying healthy on the road that focuses on feeling energized, nourished, and comfortable in your body. It’s not about dieting or obsessing over what you eat—instead it’s about making mindful choices that support your well-being. Whether it’s hydration, digestion, or daily rituals, these six tips will help you feel your best and stay balanced no matter where you are in the world.
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Here’s the thing: staying healthy on the road isn’t about strict routines or obsessing over what you eat. Instead it’s about balance, tuning into what your body actually needs, and making intentional choices that support your well-being—even while you are exploring new places and enjoying local treats.
But before we get into the tips, I have to say—one thing that’s always rubbed me the wrong way is the pressure some women feel to diet before a trip or “make up for” how they eat while on vacation. I don’t subscribe to that mindset, and I want to offer something different in case you’ve ever felt that way too.
It’s totally possible to eat in a consistent, nourishing way no matter where you are—and to feel good in your body the entire time.
These tips I’m about to share go a little beyond food which might be different than what you are used to hearing—rather they’re about supporting your body holistically, which, you’ll grow to know is kind of my thing. And honestly you can use these whether you’re traveling or not! I especially love applying them while on vacation, because that’s when most people forget about the basics that actually help you feel your best and can lean towards a more guilt based mindset.
Let’s First Chat What I Mean by ‘Healthy‘
When I say “healthy,” I’m not talking about dieting, tracking calories, or ordering a sad side salad while everyone else is enjoying pasta. I’m talking about feeling energized, nourished, and comfortable in your body. That is true health to me. Think of it as that feeling—when you’re not bloated or gassy, you’re sleeping well, and you actually want to wake up and take on the day? That’s the kind of healthy I’m after.
For me, staying healthy while traveling is all about supporting your body with simple, mindful choices that make you feel grounded, vibrant, and well—from the inside out. It’s a holistic approach that has nothing to do with weight, restriction, or doing things perfectly. And it’s something you can carry with you wherever you go.
6 Tips for How to Stay Healthy While Traveling
#1. Hydration is EVERYTHING
This one might seem obvious, but hydration is truly one of the most underrated ways to feel good while traveling. It affects everything—from your energy and digestion to your skin, mood, and sleep. Planes, new climates, time zone changes, extra wine, saltier meals… all of it can throw your system off if you’re not staying hydrated and leave you feeling a bit “off”.
Now, I will tell you—this one is first for a reason. It’s the most important one for me. Living in Europe, I know all too well the struggle of not drinking enough water when it’s not automatically offered at restaurants (or free). You can easily get through a full day and suddenly realize, “Wait… we didn’t have any water today!”
So for me, I always travel with a big water bottle and try to drink at least one full bottle a day. Even if that just means downing a full one before leaving the hotel in the morning—it helps so much! I also love adding electrolytes like Ultimate electrolyte packets or coconut water powder to help my body actually absorb what I’m drinking—especially after a long flight or a day of walking in the sun. It’s not about being perfect or counting ounces though remember that. It’s about supporting your body in small ways that add up—starting with water.
Healthy Tip: If you don’t have electrolytes, don’t worry! You can also add a pinch of sea salt and a squeeze of lemon to your water for a quick electrolyte boost.
#2. Support Your Digestion (So You’re Not Bloated + Uncomfortable All Trip)
There is nothing worse than feeling bloated, gassy, or sluggish when you’re trying to enjoy yourself on a trip. I’ve been there—and trust me, it can totally affect your energy and how present you feel.
A little background—I went to school for nutrition because I struggled with HORRIBLE stomach issues for years. I’m not unfamiliar with tummy troubles, especially in the most inconvenient and embarrassing of moments. I’ve eaten something and had to find the nearest bathroom fast, skipped events because of stomach pain, and spent way too much time wondering what’s “safe” to eat. I’ve been through it all—Bali belly, navigating questionable water in Mexico, and trying to explain dairy sensitivities in a different language.
Nutrition school taught me so much about digestion, what foods work for my body (and what don’t), and how to support my gut even when my meals look totally different than they do at home.
Here’s what helps me now:
- Digestive enzymes before meals (especially heavier ones)—they help stimulate digestion naturally.
- Magnesium at night to support regularity and help your body relax.
- Movement after eating, even just a 10-minute walk, makes a huge difference.
- Not skipping meals or eating super late (I know it happens sometimes!), but your gut likes rhythm and routine.
I also try to slow down when I eat—easier said than done when you’re excited about the food and the place—but chewing well and taking a breath between bites really does help.
#3. Prioritize Sleep
My motto for most of my 20’s was “I will sleep when I am dead“, and while that might have served me then, it sure as heck doesn’t now. Sleep is one of the biggest things that gets thrown off when you travel—and also one of the most important for how you feel. Sleep impacts your digestion, mood, immunity, energy, and ability to enjoy the trip. The goal isn’t to have a rigid sleep schedule, but to stay mindful of how rest affects everything else. I like to think of sleep as the reset button my body needs while on the go.
Here’s what helps me:
- I bring earplugs and an eye mask—lifesavers for noisy hotels or early sunrises.
- Magnesium or a sleep support supplement like Calm or melatonin (especially after long flights).
- If I land in a new time zone, I try to get sunlight during the day and stay awake until it’s dark to reset my rhythm.
- I also don’t over-pack my itinerary. Leaving a little space to rest or have a slow morning helps me not feel totally depleted.
You’re allowed to rest on vacation. Sleep doesn’t make you miss out—it helps you show up fully for everything you want to do. Honestly, I’ve learned that protecting my rest is one of the most unapologetic things I can do for my health while traveling.
#4. Start Your Day with Intention
One of the most impactful (and honestly, underrated) things I’ve learned to do while traveling is to start the day with a moment of intention. I’m not talking about a long, elaborate morning routine—just a quick check-in before I reach for my phone or dive into the day. I’ll usually ask myself: “How do I feel today?” and “What do I need to feel my best?”
Sometimes that check-in helps me realize I need more rest or hydration. Other times, it helps me say yes to something spontaneous because I’m feeling energized and adventurous. It’s less about controlling your day and more about being in tune with yourself before the chaos of sightseeing and schedules starts swirling. Travel can easily pull us out of our bodies and into a go-go-go mindset. But taking just 30 seconds in the morning to tune in brings you back to your center—and sets the tone for a more grounded, intentional day.
#5. Listen to Your Body When It Comes to Food
This is a big one for me, and honestly something that took a lot of unlearning. I used to feel pressure to “eat clean” before a trip or worry about “making up for” meals afterward—but now I’ve found so much freedom in just tuning into my body and letting it guide me.
There are days when I want the croissant, the wine, the cheese plate—and I fully enjoy it. And then there are days when I’m genuinely craving something lighter, with greens or protein or more water. The key is not forcing one or the other. It’s about asking yourself in the moment: “What would feel good in my body right now?” and honoring that.
When you give yourself permission to eat consistently and mindfully wherever you are, you stop swinging between extremes—and start feeling better overall. No more guilt. Just nourishment that supports you while still letting you enjoy the heck out of your trip.
#6. Keep a Morning or Evening Ritual (Ours is Tea!)
I can’t explain how grounding it is to have a small ritual that travels with you. For me and my husband, it’s our nighttime tea. No matter where we are—Paris, Bali, New York—you’ll find us sipping tea with magensium before bed. It’s simple, but it gives our day a soft landing and a familiar rhythm that reminds us we’re still “home” in some way.
Your ritual doesn’t have to be tea. Maybe it’s a quick journaling session, a few stretches, a skincare routine, or reading before bed. These little touch points act as anchors, especially when your days are full, unfamiliar, or constantly changing. Having just one tiny ritual you keep with you can help you feel calm, safe, and connected—no matter where in the world you are.
Shop My Healthy Travel Essentials
If there’s one thing I hope you take away from this post, it’s that staying healthy while traveling doesn’t have to mean being rigid, restricting yourself, or trying to “undo” anything when you get home. It’s about feeling good in your body—energized, grounded, nourished, and fully present for all the experiences you’re having.
When you approach your well-being from a holistic perspective, you create a sense of consistency and trust with yourself that travels with you—no matter where you are in the world!
So whether you’re hopping on a plane, heading out on a weekend road trip, or just moving through your day at home, I hope these tips remind you that your health isn’t something you pause for vacation—it’s something that can support you in feeling your absolute best along the way.
What are your favorite tips for staying healthy while exploring the world? I’d love to hear them in the comments below!
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