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How To Stay Healthy While Travelling

It isn’t always easy to stay healthy while travelling. Whether you’re lounging by the pool stuffing your face with decadent treats or grabbing a fast food meal on the go, travelling can take a toll on your health. Fortunately, there are several ways you can stay healthy on the road while still having an awesome travel experience.

The most important thing is to stay conscious and mindful about your health. Focus on small things, and they’ll all add up to keep you fit and healthy on the road.

Tips to stay healthy while travelling

Be active

  • Walk as often as possible. It’s a great way to sneak in some exercise, and you’ll be able to see more too! We believe walking is the best way to explore a new destination.
  • Stretch regularly. It will keep your muscles loose, and you’ll feel a lot better for it! Try some simple yoga poses to stretch while travelling.
  • Work out. If your hotel has a gym or fitness centre, make the most of it. If not, try a workout that you can do in your hotel room. You don’t have to go crazy with it; even a short workout helps! A little exercise is better than nothing.

Get enough sleep

It’s also important to stay well rested. Getting enough sleep aids recovery, helps your immune system, and leaves you feeling fresh and energised for the day ahead.

  • Schedule time for rest. Travel can be exhausting. Adjusting to different time zones, being on your feet all day, carrying heavy luggage around, it all takes a toll on the body. Make sure you leave plenty of time in your itinerary for a good night’s sleep.
  • Listen to your body. If you feel tired, take a break. It can be tempting to push through and keep exploring a new destination, but you won’t enjoy it if you burn yourself out.
  • Keep a consistent schedule if possible. Try to wake up and go to bed at the same time every day. If you want to head out for an early morning sunrise, it will be easier if your body is used to waking up at that time.

Eat well

Consuming a healthy diet is a huge part of staying fit and healthy. You might not lose weight while travelling, but these healthy eating travel tips can help you keep off those extra holiday pounds.

  • Don’t binge. I get it – you’re on holiday and want to indulge. And that’s okay! But it doesn’t have to be every meal. Treat yourself every once in a while, but don’t go overboard with it. You can still experience delicious foreign foods while eating smaller portions. Overeating will make you feel bloated and sluggish.
  • Stay hydrated. Carry a refillable water bottle with you and drink enough water throughout the day. Make sure the tap water is safe to drink before you refill your bottle – it may contain different bacteria and chemicals than at home. Don’t assume it won’t make you sick just because you see locals drinking it; their immune systems may have adjusted to it.
  • Cut down on alcohol and sweet drinks. Drinking can be a fun part of any travel experience, but it can also undo all the hard work of eating right and staying active. Drink in moderation to stay fit and healthy while travelling. Not to mention you’ll have a harder time getting up for a full day of exploring if you’re hungover.
  • Eat plenty of veggies. Everyone knows vegetables are good for you, but they’re easy to forget about on the road. Swap a side of fries for a bowl of seasonal green vegetables, buy some carrots and hummus from the supermarket as a healthy snack, or even opt for a hearty salad for a meal or two while you’re away.
  • Take supplements. Your body needs a variety of nutrients to stay fit and healthy. If you find that you struggle to eat the right amount of each nutrient while travelling, supplements are very beneficial. The NHS has a great resource on the different vitamins and minerals that the body requires.
  • Be wary of street food. It can be cheap and delicious, but isn’t always sanitary. Make sure any meat is thoroughly cooked, and check for signs of cleanliness around the stall before ordering.
  • Carry healthy snacks. Fruit or nuts are great for keeping hunger at bay and giving you extra energy. You won’t always be able to find healthy snacks on the road, so make sure to pack some in your day bag.

Other health precautions

Keeping fit isn’t the only aspect of health you should be concerned about while you’re on the road. Use these tips to protect yourself from illness and diseases, and remain healthy while travelling.

  • Protect your skin. Apply sunscreen before any exposure to the sun. We usually go for factor 50 with a good UVA rating too. If you’re travelling to a destination with a large population of mosquitos and other insects, wear insect repellent to prevent bites.
  • Always wash your hands before eating to help prevent the spread of germs. Keep some anti-bacterial wipes or hand sanitiser on you for when you don’t have access to a sink.
  • Pack a first aid kit. If you injure yourself, you need to keep any open wounds clean and covered to avoid infection. Make sure to pack medication for headaches, diarrhoea, travel sickness, and any other ailments that could ruin your holiday.
  • Get vaccinated. Check with your doctor if you need vaccinations before travelling to a new country.
  • Practice safe sex. STIs are widespread, so make sure to use protection.


While it’s important to stay healthy while travelling, don’t stress if you slip up. Travelling is fun, and you don’t want to ruin your experience by worrying too much.

Take a look at our travel tips page for more advice on how to travel better.


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