If you have a vacation on the horizon, you’re probably in the midst of planning your itinerary to ensure you have a safe and healthy trip. “Traveling often involves changes in time zones, sleep patterns, and diet, which can disrupt your body’s natural rhythms and lead to fatigue and jet lag,” explains Ashley Matejka, C.P.T., R.Y.T., certified health coach, yoga instructor and personal trainer. “It can also be physically demanding, especially if you are carrying heavy luggage or engaging in activities that require a lot of walking or physical exertion, as well as mentally and emotionally draining, since it often involves navigating unfamiliar environments and dealing with the stress of logistics and planning.”
Needless to say, we shouldn’t discount the toll that traveling can take on us. If you have an upcoming trip, consider these expert tips for how to stay your healthiest on travel days.
Choose your flight time wisely
If possible, Lianna Nielsen, a London-based integrative nutrition health coach, recommends finding a flight time that is in line with your personal circadian rhythm. “If you aren’t a morning person or have a hard time staying up super late, booking an extremely early or a very late flight sets you up to arrive exhausted,” she says. “If you don’t have a free day to rest and get acclimated, set yourself up for success by finding flights that don’t disrupt your sleep cycle.”
Stay hydrated
These days, it’s unlikely that public transportation will offer you water free of cost. It’s a good idea to pack a water bottle with you so that you stay hydrated throughout your travel experience. In fact, Amrita Rose, Denver-based life and career coach and author of No Plaid Suits: how not to have a boring, normal life, recommends beginning the hydration process a couple of days before you leave. “If you live somewhere dry, as I do in Colorado, aim to drink 3-4 quarts of clean, fresh water a day for 3-5 days before you depart,” she says. “During your trip, do your best to drink at least 2 quarts of water.” Not a fan of the taste of plain water? She recommends tossing some lemon slices in a ziplock and adding a slice to your water every time you refill.
Take stretch breaks
Sitting for extended periods of time can leave you feeling stiff, achy and even contribute to lower back pain, warns Neilsen. For this reason, she recommends taking regular stretch breaks every hour or so. Rose agrees, noting that she looks for quiet rooms or chapels in airports and larger train stations. She also takes laps in the aisles of planes and adds in a few extra breaks at rest stops or town parks.
Pack healthy snacks
Rose recommends planning ahead when it comes to packing snacks so that you’re not left with only unhealthy options. “Bag up interesting fresh veggies like snap peas, carrots, celery, fennel, and jicama, exotic dried fruits like sour cherries or mango, and rice crackers or veggie crisps,” she says. “Stay away from anything sugary, made from grains of any kind, or salty, as they’ll leave you feeling less awake and alert and more sluggish upon arrival.”
Breathe fresh air
If you’re driving, Rose recommends opening up the windows or your car whenever possible, even in winter or summer, to get some fresh air. “The more fresh air you breathe, the better and more altered you’ll feel,” she says. Traveling by train, plane, or bus? She also recommends taking advantage of stations or rest stops to walk around as often as possible.
Skip out on the booze
Although it’s tempting to let loose on vacation, alcohol can be incredibly dehydrating. “Dehydration can lead to drier nasal passages making you more susceptible to catching airborne viruses,” warns Nielsen. “It can also lead to feelings of dizziness, confusion, and fatigue. So, ideally to stick with water on the flight to set yourself up for a great first day.”
Go with the flow
When you’re traveling, especially on public transportation, you’re prone to unexpected delays or cancellations that may leave you stressed out. Try your best to go into the experience with an open mind and fewer expectations, suggests Nielsen. “Remember you get to control (and sometimes it’s the only thing you can control) how you react in situations,” she says. “If you can choose to laugh it off or just be patient, you can actually mitigate the amount of stress you experience.”