Staying fit and healthy while traveling can be a challenge! There are so many temptations when it comes to food, drinks and snacks, and for some reason, I tend to get a bit lazy on vacations. The climate, and bacteria flora is also often very different from what we are used to from home. Add to that long flights, jet lag, and the sometimes stressful situations that can occur when you find yourself in a foreign land, it’s no wonder your immune system can get a bit overwhelmed.

However by following a few easy steps to take care of yourself, it is perfectly possible to have a great vacation, while staying healthy..

Our Best Tips On How To Stay Healthy While Traveling

1. Wash your hands

hand-washing-660Good hand hygiene is crucial for avoiding getting sick while traveling!  Traveling will expose you to other and foreign bacterias that you are not used to, and that your immune system has not built up defence for.

Frequent hand washing, or use of antibacterial hand sanitiser especially before you eat, can help you stay healthy.

I always carry antibacterial hand sanitisers with me in my handbag and backpack, and use them before I eat. I prefer sanitiser hand wraps that are individually wrapped (over gel) because they are easier to carry in my pocket or handbag and take up less space and is lighter in weight. I also feel that they clean my hands better than the gel, as the dirt gets removed.

2. Be active

_DSC3506Try to be active even though it is your vacation and you just feel like doing nothing. Wherever you are, seek out opportunities to be active.

Wether it is swimming a couple of laps extra at the hotel`s swimming pool, going for an afternoon walk in the park or along the beach, taking the stairs over the escalator, renting bicycles instead of taking taxi, going hiking – All of these are excellent choices that will burn off calories and allow you to have that extra beer, cocktail or ice-cream on your vacation without gaining weight. Try to walk as much as possible, that`s the secret!

Read more about “How to get fit while traveling” here, and get some more awesome and easy tips!

3. Eat well

_DSC3397We all know how tempting local food, cakes, sweets and ice-cream can be while traveling. And trying out these things is a BIG part of traveling and experiencing a country and it’s culture, so of course you should try out local food!

You should however also make sure that you get fresh fruits and vegetables with your meals, or buy them as snacks to get your energy up in between meals. A good option is to drink fresh fruit shakes with no sugar.

Try to avoid fast food. Instead of heading to the nearest deep-fried chicken-selling man on the street, walk a little further and find a restaurant/ cafe that cooks fresh food even though you have to wait a little longer. If you can choose between deep-fried chicken and grilled chicken, go for the grilled one as it is much more healthier. 

Before long flights, train rides or bus rides, stack up on healthy snacks like fruits (bananas and apples are perfect), nuts, carrots, sugar peas, berries, olives, whole wheat biscuits and dark chocolate. That way you don`t get tempted by all the unhealthy snacks they sell along the way. And bring plenty of water!

4. Get rest and good sleep

_DSC9090Travel can be stressful, so to get enough rest and sleep is just as crucial as exercise.

Make sure you wind down and get a break during your day. For instance stop by a peaceful cafe and have a cup of coffee or tea while you relax and do some people-watching, or sit down on a bench in a park, close your eyes and listen to the birds singing. There are plenty of ways to have a little break and get your energy and mind back on track. Some times all that it takes is to close your eyes and take some deep breaths, or to do a little mediation.

It is also important to get a good sleep at night. Try to get at least 7-8 hours of sleep each night, it really helps to keep you healthy.

5. Drink lots of water and Green Tea, and not so much alcohol

Front image_drinking-waterWhile traveling, especially to the warm places of the world, drinking lots of water is very important in order to stay healthy. Even though drinking beer, wine and cocktails are more tempting, pure water is crucial for you in order to keep your body healthy.

Your body needs at least 2 litres of pure water each day!

Green Tea is one of the healthiest beverage on the planet. It is loaded with antioxidants and nutrients that have powerful effects on the body. This includes improved brain function, fat loss, a lower risk of cancer and many other incredible benefits!

6. Be adaptable and flexible

As traveling can be stressful and challenging at times (especially when experiencing new foreign cultures and language barriers), it is important to keep calm and be adaptable and flexible.

Let’s just face it, things don’t always go the way we want them to when we are traveling. From delayed or canceled flights to mixups at the hotel to bad food experiences – travel can be a real drag sometimes! But instead of struggling against things that are beyond your control, why not look at these unpredicted events as opportunities and adventures? Hmm, so your flight is delayed, then maybe it’s time to catch up on those phone calls you’ve been putting off, or write that email or blog post you’ve been thinking about for a long time?

Ok, so maybe you did not find your favourite dish at the restaurant you chose, it is no big deal, go for something else as it is not the end of the world. And while you may not have time for your full exercise routine, even doing 15–20 minutes of activity (walking or swimming) will often make a big difference in how you feel that day. Just relax a little, and go with the flow in between and don`t get frustrated over things that are beyond your control anyhow.

7. Coconut oil and Chia seeds

_DSC2378Coconut oil has tons of benefits for your body and health, so I always make sure to bring a bottle of it on my travels! Read more about Coconut Oil, it`s health benefits and how to use it here.

We drink a glass of juice with two table spoons of coconut oil and one table spoon of Chia seeds each morning.

Chia Seeds are tiny black seeds from the plant Salvia Hispanica, which is related to the mint. The seeds contain a massive amount of nutrients with very few calories. It grows naturally in South America, and was an important food for the Aztecs and Mayans for it`s ability to provide sustainable energy. “Chia” actually means “strength” in the ancient Mayan language. Recently Chia seeds have become recognised as superfood, and their popularity have exploded and they are consumed by healthy conscious people all over the world.

Chia seeds have lots of health benefits:

  • Fibre: Chia seeds are 40% fiber, by weight, which make them one of the best sources of fiber in the world. Adding Chia seeds to your diet is an easy way to make sure you’re getting a good amount of fibre, which is important for digestive health.
  • Protein: By weight, Chia seeds are about 14% protein, which is very high compared to most plants. Protein has all sorts of benefits for health. It is excellent for like weight loss and for people who eat little or no animal products.
  • Omega-3 fatty acids: Chia seeds are packed with omega-3 fatty acids, that are important for your  body, especially your brain. In fact, chia seeds contain more Omega-3s than salmon, gram for gram.
  • Antioxidants: Chia seeds are packed with antioxidants. Antioxidants fight the production of free radicals, which can damage molecules in cells and contribute to ageing and diseases like cancer.
  • Calcium: A serving of Chia seeds has 18 % of the recommended daily intake for calcium, which helps maintaining bone and oral health, and preventing osteoporosis.

You can also get your daily dose of Chia by putting it into smoothies, breakfast cereals, energy bars, yogurt or bakeries (bread for instance).

On my previous travels, I have always had stomach problems and food poisonings. But after I started drinking this mix of Coconut oil and Chia seeds every morning, I have not had any stomach problems or food poisoning.

  • You can buy good quality Chia Seeds HERE at a cheap price.
  • You can buy good quality Coconut Oil HERE at a cheap price.


So there you go, seven easy tips on how to stay healthy while traveling. I hope this helps you to stay healthy and don`t get sick on your next trip!

What is your best tip when it comes to staying well and healthy while traveling? Please leave a comment in the comment area below, thanks! 🙂