Staying Healthy While Travelling This Summer
Summer is the perfect time for adventures, whether you're jet-setting overseas, road-tripping across the country, or escaping to a nearby cottage country. But between long flights, time zone changes, unfamiliar foods, and packed itineraries, your health can take a back seat. The good news? Staying healthy while traveling doesn’t have to be complicated. With a little planning and mindfulness, you can enjoy your vacation and feel your best. Here are some tried-and-true health tips focusing on nutrition, supplements, and lifestyle to keep you energized and well this summer.
Nutrition Tips for The Road
Hydrate like it's your job
Dehydration is common during travel, especially on flights. Bring a reusable water bottle and refill often. Aim for half your body weight in ounces of water daily (more if you're active or in hot climates).
Smart snacks = smart choices
Avoid relying on airport or gas station food. Pack healthy, non-perishable snacks like:
Mixed nuts
Protein or granola bars (look for low sugar)
Fresh fruit
Roasted chickpeas
Nut butter packets and whole-grain crackers
Balance your meals
Eating out? No problem. Try to keep your meals balanced:
Choose grilled over fried
Load up on veggies
Watch portion sizes (splitting meals or saving leftovers is totally OK)
Include a protein source to stay fuller longer
Moderate alcohol and caffeine
Both can dehydrate you and disrupt sleep. If you’re indulging, make sure to drink extra water and avoid too much late in the day.
Lifestyle Habits That Travel Well
Prioritize sleep
Time zone changes and busy days can throw off your rhythm. Try to:
Stick to a consistent sleep-wake cycle
Use earplugs, an eye mask, or a white noise app for hotel stays
Consider taking melatonin (1–3mg) if adjusting to new time zones
Keep moving
No need to find a gym—just stay active:
Walk whenever possible
Stretch after long flights or drives
Do bodyweight exercises in your hotel room (think squats, pushups, planks)
Protect your skin
Pack a mineral-based SPF (30+), wear hats and sunglasses, and reapply often. A little sun is great for Vitamin D, but burns and sun damage aren’t worth it.
Mind your mental health
Even the best vacations can be stressful. Build in quiet moments to read, journal, or just breathe. Don’t overschedule—leave room for spontaneity and rest.
Smart Supplements for Travel
Bring your essentials
Keep a small supplement kit in your carry-on. Useful options include:
Multivitamin: Covers your bases while eating out of routine
Probiotics: Help support digestion, especially when trying new foods
Magnesium: Supports sleep and muscle recovery
Vitamin C or elderberry: For immune support during and after flights
NOTE: Saccharomyces Boulardii is a great option if you are prone to traveller’s diarrhea whereas mangesnium citrate before bed is great if you get concontipated while travelling.
Electrolyte packets
Especially helpful in hot climates, after long walks or hikes, or if you’re drinking alcohol. Look for low-sugar versions with sodium, potassium, and magnesium.
Digestive enzymes or activated charcoal
These can be useful if you’re prone to indigestion or feel bloated after unfamiliar foods. Take activated charcoal 3-4 hours away from medications.
Pro Tip: Keep supplements in a labeled pill organizer and bring copies of any prescriptions in case of delays or customs checks.
Safe travels and stay well this summer!
Courtney Rae Jones is a Registered Holistic Nutritionist. She is also a Culinary Nutrition Expert having completed her certification in alternative & specialized diets through the Academy of Culinary Nutrition. She specializes in digestive health and balancing women’s reproductive hormones. To work with Courtney, please contact us.