Let me guess: You’re about to take a trip—for work, family, or that vacation you desperately need—and you’re already dreading what it’ll do to your health routine.
The late-night flights. Airport food. Hotel gyms that are either non-existent or depressing. Irregular sleep. Too many cocktails at the networking dinner.
By the time you get home, you feel like you need a vacation to recover from your vacation.
I get it. I’ve coached hundreds of busy professionals and parents who travel regularly, and I’ve heard every version of “I’ll just start over when I get home.”
But here’s the thing: you don’t have to choose between traveling and taking care of yourself.
With a little planning (and I mean little—we’re talking 15 minutes of prep), you can travel without completely derailing your health. No extreme measures. No packing your entire kitchen. Just smart, simple strategies that actually work.
Here are my 9 non-negotiables for staying healthy on the road.
1. Research Healthy Food Options Before You Go
The mistake: Landing in a new city hungry, googling “restaurants near me,” and ending up at the nearest drive-through because you’re starving and out of options.
The fix: Spend 10 minutes before your trip researching restaurants near your hotel or conference center. Look for places with:
- Grilled proteins (not fried)
- Vegetable sides (not just fries)
- Salads that aren’t drowning in ranch dressing
Use Google Maps, Yelp, or TripAdvisor. Save 2-3 solid options so you’re not making decisions when you’re exhausted and hungry.
Pro tip: Look for grocery stores or markets nearby too. A rotisserie chicken, pre-cut veggies, and hummus from the local grocer beats airport sushi every time.
2. Pack to Exercise (Even If You Think You Won’t)
The mistake: “I’ll just use the hotel gym”… which turns out to be a treadmill from 1987 and two 10-pound dumbbells.
The fix: Pack like you’re going to move your body, even if the hotel gym is a disaster:
- Running/walking shoes (for exploring the city or hotel treadmill)
- Workout clothes (even just one set)
- Resistance bands (weigh almost nothing, pack into a shoe, give you a full-body workout)
You don’t need a full gym. A 15-minute bodyweight workout in your hotel room or a morning walk through the city does wonders for energy, mood, and sleep quality.
Bonus: Exploring a new city on foot is one of the best parts of traveling. Don’t miss it because you “didn’t bring the right shoes.”
3. Prep Food for Day-of Travel
The mistake: Assuming you’ll find something healthy at the airport. (Spoiler: You won’t. Or you will, but it’ll cost $18 and taste like cardboard.)
The fix: Pack snacks and a light meal for travel day:
- Apples + nut butter packets (Justin’s makes travel-friendly singles)
- Carrots, celery + individual hummus cups
- Raw nuts and raisins
- Protein bars (look for minimal ingredients—Larabars, RX Bars, etc.)
- Grass-fed jerky sticks
Bonus points for bringing a small soft cooler with an ice pack. Keeps everything fresh and prevents your apple from getting bruised in your backpack.
Why this matters: Eating real food on travel day prevents the blood sugar crash, keeps your energy stable, and means you’re not starting your trip already nutritionally behind.
4. Fast During Short Flights
The mistake: Eating airplane pretzels and cookies because they’re free and you’re bored.
The fix: If it’s a short flight (under 3 hours), just… don’t eat. Seriously.
You’re sitting still. You’re not expending energy. Your body doesn’t need fuel right now—it needs a break from digestion.
Skip the snack cart. Hydrate instead (more on that next). Your gut will thank you when you land.
Exception: Long international flights? Sure, eat something. Just choose the protein option, skip the bread, and go easy on the alcohol.
5. Hydrate with Pure Water + Minerals
The mistake: Drinking nothing but coffee and wine from takeoff to landing, then wondering why you feel like garbage.
The fix: Bring an empty water bottle through security and fill it at the fountain before boarding. Add a squeeze of lemon or a dash of electrolyte powder (like LMNT or Trace Minerals) for bonus points.
Why: Airplane cabins are dry as hell (humidity drops to 10-20%). Dehydration makes jet lag worse, tanks your energy, and leaves you foggy-headed for meetings.
Goal: Drink 8-16 oz of water for every hour you’re in the air.
6. Get Outside Whenever Possible
The mistake: Going from hotel room → conference room → restaurant → hotel room without ever seeing daylight.
The fix: Get outside for at least 10-20 minutes per day, preferably in the morning.
Why this matters:
- Sunlight resets your circadian rhythm (helps with jet lag and sleep quality)
- Fresh air beats recirculated hotel air (hello, immune system boost)
- Movement + nature = stress relief (especially if you’re traveling for work)
Even if it’s just a walk around the block before your first meeting, do it. Your body needs it.
7. Bare Feet in Grass Upon Arrival
The weird one that actually works.
When you land, find a patch of grass (hotel lawn, nearby park, etc.) and take your shoes off for 5-10 minutes.
Why? Grounding (direct contact with the earth) has been shown to reduce inflammation, improve sleep quality, and help with jet lag recovery.
Does it sound woo-woo? Yes. Does it work? Also yes.
Try it once. You’ll feel the difference.
8. Light Sweat or Stretch Before Bed
The mistake: Collapsing into bed after a long day of travel or meetings, then tossing and turning for hours because your body is wired.
The fix: Spend 10-15 minutes moving before bed:
- Light stretching (YouTube “10-minute bedtime stretch”)
- Bodyweight circuit (10 squats, 10 push-ups, 10 sit-ups—repeat 3x)
- Walk around the hotel or neighborhood
Why: It helps release physical tension, signals to your body that it’s time to wind down, and improves sleep quality.
Not a hard workout. Just enough to move some energy through your system.
9. Sleep Mask + Ear Plugs = Non-Negotiables
The mistake: Assuming you’ll sleep fine in an unfamiliar room with street noise, hallway chatter, and light bleeding through the curtains.
The fix: Pack a sleep mask and earplugs. Every. Single. Trip.
Hotel curtains are notoriously bad at blocking light. Neighboring rooms are loud. Your body needs darkness and quiet to produce melatonin and actually rest.
These two items weigh nothing, cost less than $15 combined, and are the difference between “slept okay I guess” and “actually feel rested.”
Pro tip: Download a white noise app (I like “rolling warm dryer” sounds) as backup if earplugs aren’t enough.
The Bottom Line
Traveling doesn’t have to derail your health.
A little planning, a few smart choices, and the willingness to prioritize yourself (even when you’re on someone else’s schedule) makes all the difference.
You don’t need to be perfect. You just need to do a few things consistently:
- Eat real food when you can
- Move your body for 10-15 minutes
- Get outside
- Protect your sleep
Do that, and you’ll come home feeling energized instead of needing a week to recover.
Ready to Take Action?
Download the Free Travel Wellness Cheat Sheet — a printable one-pager with all 9 tips, plus a pre-trip checklist to make sure you’re packed and prepped.
Print it. Stick it in your suitcase. Reference it before every trip.
👉 [Get the Free Cheat Sheet Here]
No email required. Just a quick download to make your next trip healthier (and way less stressful).
Safe travels.
— Derek
To your health!
Derek Opperman
Chief Wellness Officer at LifeUP
I help parents reclaim their energy — not just physically, but emotionally too. Because when you feel better, everything in your life lights up: your parenting, your patience, your purpose. My approach is about small changes that ripple out into big transformation.
