11 Travel Hacks to Keep You Healthy and Relaxed

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Many people enjoy traveling. Discovering new places, food, people, and activities creates a sense of joy. However, those who travel frequently may find jet lag, eating a balanced diet, and working out challenging. Explore 11 tips to continue taking care of your health wherever you go.

1. Pack a Mini Wellness Kit

A mini wellness kit prepares you for minor challenges, like a sudden headache, a tiny cut, or an upset stomach. Knowing you can solve small issues before they hamper your relaxation gives you peace of mind.

Focus on travel-sized adhesive bandages, gauze, safety pins, scissors, and antiseptic solution. Pack your supplements and meds for headaches, fever, colds, menstrual cramps, and stomach problems. Bring a small tube of your favorite calming essential oil if you have motion sickness.

2. Eat High-Fiber Snacks

Traveling can impact your eating habits. You may opt for quick, processed foods at airports or convenience stores, which can leave you feeling sluggish. High-fiber snacks can help stabilize blood sugar, manage constipation, and lower cholesterol levels. They are also more filling than low-fiber foods, which can help prevent binge eating.

Good options include nuts, seeds, and whole-grain crackers. Keep them readily accessible in your bag so you can grab them when hunger strikes.

3. Book an Accommodation With Wellness Amenities

Traveling can be exhausting. Book accommodation that allows you to recharge after a long flight or walking more than 20,000 steps around the city. Search for amenities like a pool, spa, yoga studio or gym. Read reviews to see if visitors enjoyed their experiences.

Prioritize what matters most to you. If you value morning meditation, look for places with quiet common rooms. Yoga lovers may consider a place that offers outdoor classes.

4. Pick a Flight Wisely

Long-haul flights can be draining if not planned well. Choose a flight time that lets you get a full night’s rest before or after your journey. If possible, skip long layovers to avoid the stress of navigating a new airport. If traveling internationally, aim to arrive in the afternoon or early evening to adjust to the new time zone faster.

Choose a good seat that lets you relax and move. Opt for an aisle seat so you can stretch your legs, get up as you please and go to the restroom comfortably.

5. Wear Compression Socks

Long travel hours require prolonged sitting. Compression socks can boost circulation and reduce swelling by gently squeezing your legs. They can also prevent serious conditions like deep vein thrombosis, which happens when blood clots in the leg’s veins due to prolonged inactivity. 

Beyond these health benefits, compression socks also make your legs feel less achy. For best results, put them on before any swelling begins. Even with compression socks, you still need to get up and move around occasionally.

6. Be Mindful of Your Hygiene

Toilet handles, armrests and doorknobs are breeding grounds for disease-causing germs, bacteria and viruses. Regular hand-washing can help prevent the spread of infectious diseases. Always bring a small bottle of sanitizer with you and use it before eating and after touching germ hot spots, such as touch-screen devices and trash cans.

Squeeze in a quick shower and change your clothes if you have a long layover. Bring a travel-sized hygiene kit with wipes, oral care items and deodorant when traveling to keep looking and feeling fresh. If you’re feeling extra fancy, bring a portable UV sanitizer to disinfect small items like your smartphone and jewelry.

7. Download Offline Meditation Apps or Videos

Navigating new places can be exciting and nerve-racking simultaneously. If you feel anxious, meditation apps or videos can help calm you. Take mini-meditation breaks throughout the day to reset and recharge.

Use an offline meditation app to do one- to five-minute breathing exercises. You can also use YouTube videos for a more structured practice. Tie these breaks to daily triggers, like before riding public transportation in a new city or after receiving a work email.

8. Bring a Travel Pillow and an Eye Mask

Getting quality sleep while traveling can be challenging. Whether you’re going by car or plane, factors like sunlight and unfamiliar places can disrupt your sleep cycle. An eye mask blocks light, signaling your brain it’s time to rest. Moreover, a good travel pillow provides head and neck support when sleeping in an upright position.

Invest in a quality eye mask and pillow, especially if you travel frequently. Look for items made of breathable materials. The ideal pillow must be firm but comfortable on your neck.

9. Use a Reusable Water Bottle

Have you ever felt sluggish after long travel hours? You might be dehydrated. Traveling exposes your body to many stressors — dry air, extra caffeine, indulgent meals and even delicious cocktails. Hydrate regularly to keep your system in balance. Always bring a reusable bottle to prevent mood changes and unclear thinking.

Choose a lightweight, leakproof and durable bottle. Collapsible silicone or stainless steel are great options. Empty your bottle before entering airport security, then refill it at water fountains before boarding the airplane. 

10. Locate the Closest Hospital to Your Hotel

No one wants to get sick during their vacation, but it helps to know where to go in case of illness or an emergency. Find the closest hospital near your accommodation and save its contact information on your phone.

Use apps like Google Maps to locate nearby hospitals, along with walking or driving directions. You may also ask your hotel’s concierge for recommendations.

11. Clock in Some Physical Activity

You might think, “I travel to recharge, so why work out?” While rest and relaxation are essential, you can be active while having fun. Regular physical activity helps boost your mood and quality of life, allowing you to shake off travel fatigue.

Pack workout clothes and easy equipment like resistance bands. Schedule short bouts of exercise, like a morning jog, or rent bikes to get around the city. Regularly stretch your muscles, especially the legs, neck and shoulders, after prolonged sitting.

Safe Travels

Traveling should be a fun experience. Follow these simple yet powerful hacks to stay healthy and relaxed while in new places. If you want tailored advice or have chronic conditions, speak with your doctor before hitting the road. They may prescribe certain medications or strategies to help you make the most of your adventure.