Get ready to conquer your next adventure and stay healthy on the road with these tips! From packing the right snacks to staying active, we've got you covered.

June 2023. This article is independently written by Shelby Golding. All opinions given are hers. Shelby has been certified as a personal trainer and nutritional specialist since 2007. In 2008, she found her passion for writing about these topics and hasn't looked back.

Are you looking forward to exploring new places and cultures this summer? How exciting! But traveling can also make it challenging to stay healthy and fit, which can take a toll on your body and mind.

No worries, though — we have some great tips to help you stay on top of your health while exploring the world, no matter where you're going. So pack your bags and join us on this adventure toward a healthy lifestyle!

Fitness and Diet Tips for Travelling

Keeping up with your healthy lifestyle while traveling can be challenging; you can prioritize your well-being and fitness with some planning and dedication. Whether you're embarking on a vacation or traveling for work, use these tips to stay healthy, active, and energized during your journey:

Plan Your Meals

Research the dining options at your destination before you leave and make a list of restaurants that offer nutritious and balanced meals. This is doubly important if you have dietary restrictions. In this case, you should also print a card that explains your nutritional and allergen needs if you don't speak the local language to ensure there's no miscommunication.

If you don't find many great options, look for accommodations with kitchen facilities so you can prepare your own meals using fresh ingredients. And remember to pack healthy snacks like fruits, nuts, and granola bars to keep you fueled between meals.

Avoid consuming raw or undercooked food, unpeeled fruits, and street vendor beverages if food contamination is expected at your destination. Instead, opt for freshly-prepared hot meals, and if you're unsure about the safety of a particular food item, it's best to avoid it.

Stay Hydrated

It's easy to get dehydrated while traveling, so carry a refillable water bottle and aim to drink plenty of water each day. In addition, consider setting alarms on your phone every hour to remind you to drink up, even when distracted by exploring or navigating your destination.

If you're flying, drink water before, during, and after your flight because the dry cabin air can increase dehydration. In addition, try to limit your intake of sugary drinks, caffeine, and alcohol, as they can dehydrate your body.

Remember, contaminated water can lead to gastrointestinal problems, so check reports about water quality at your destination. If there are concerns, use water purification methods such as a filtered water bottle or buy bottled water.

Stay Physically Active

Finding time for exercise during your travels is crucial for your physical and mental well-being. Find and plan opportunities to incorporate physical activity into your new daily routine. This might mean walking or jogging around the neighborhood you're staying in, exploring the city on foot or by bike, or using hotel fitness facilities when available.

You may also plan to engage in outdoor activities like hiking, swimming, or yoga, which can be a great way to experience the culture of your destination. Aim for a minimum of 30 minutes of moderate exercise each day.

Pack Exercise Essentials

For those with a regular home workout routine, pack lightweight and portable exercise essentials to be sure you can stay fit wherever you go. Here are some things that are easy to fit in your luggage:

• Resistance bands
• Jump ropes
• Travel-sized yoga mats

These basics can make it easy to do strength training, cardio, and stretching in your hotel room or local outdoor spaces. And remember to check out fitness apps and online workout videos designed for travel or zero equipment situations!

Optimize Your Airport Time

If you are dealing with long waiting periods at the airport, take advantage of this time to get active! Don't just sit at the gate; walk around the terminal, use stairs instead of escalators, or see if you can use a designated exercise or stretching area.

Many airports have walking paths, yoga rooms, and even small gyms you can use while waiting for your flight. And if you can't find a dedicated spot, you can always look for an out-of-the-way area to pull out a yoga mat and do your own thing.

Prioritize Sleep and Rest

Jet lag and changes in time zones can wreak havoc on your sleep patterns, so do your best to adjust to the local time as soon as possible. However, if it is a big jump, you might start changing your schedule incrementally before leaving for your trip to prepare your body for a different time zone.

Remember, adequate rest and sleep are essential for maintaining health and energy. So create a sleep-friendly environment by using earplugs, an eye mask, or white noise apps, and stick to a regular sleep schedule. And if you need to, take short naps during the day to catch up on rest!

Practice Mindfulness

Traveling can be stressful even when we're enjoying ourselves – after all, it's not every day that your whole routine is flipped upside down! So try to practice mindfulness, meditation, or stress relief exercises to keep your mind and body healthy.

Deep breathing exercises, guided relaxation apps or videos, and calm moments of mindfulness can help you stay centered. And remember to make time for activities you enjoy in your daily life. For example, reading, listening to music, or exploring nature can help alleviate stress and maintain mental well-being.

Limit Your Alcohol Consumption

Drinking alcohol is a standard part of travel for many of us, but drinking responsibly is important, especially if you want to feel healthy and energized on the road. Excessive drinking dehydrates your body, negatively affects sleep quality, and can impact your overall health.

If you choose to drink, do it in moderation and try to alternate alcoholic beverages with water to stay hydrated. And consider designating days on which you will not consume alcohol to give your body and mind a break.

Hit the Road With Kailo

Disclaimer: Kailo should not be used if you have a pacemaker or if you are pregnant. Always consult your doctor or health care professional before using Kailo.