It can be so difficult to take care of yourself properly while traveling.
The problem is, when we leave our comfort zone and hit the road all the healthy habits are just falling to the wayside.
When we first start traveling, we are like “F**K IT, I’M ON VACATION” (at least that’s what I used to say) and we just want to experience as much as possible but we keep forgetting one MAJOR THING about being able to keep experiencing and that is our physical health.
Luckily for me, I found my ways on how to stay physically healthy while traveling and I`d like to share them with you.

Also, check how I manage to stay mentally healthy while traveling too.

I hope that you will find these tips useful and try to stay even more healthy on the road:


1. Drink water

Please stay hydrated!
I know its a boring one and you probably heard it MANY MANY MANY TIMES but it took me so much time to get there.
I used to go through the day without even drinking at least 3 cups of water. Of course, I couldn’t tell the difference back then, but after I started “experimenting” (I started it because of a diet) I was left speechless.
It increased my brain function, physical performance and I gained like tons of other physical benefits. Just please give it a try, you will be amazed! If you are like me and have trouble getting there, try it the fun way and install an app to remind you to drink water. It sounds funny but trust me, it works better than anything. Now I got to the point where I carry around a small bottle of water and refill it on the way.



2. Wash hands and kill those germs
        (without hand sanitizer)

You`ll stay so much healthier by keeping it clean.
You don’t have to go crazy with the extreme measures of wearing a mask and wiping down every surface you come in touch with, but PLEASE 
never underestimate the power of washing your hands, washing your clothes and showering daily (or every second day).
I never used a hand sanitizer because it makes me feel even dirtier (
or I just haven’t found the right one), but what I`m ALWAYS doing (no matter if I`m traveling) is carrying a small travel sized bottle in my bag filled with liquid soap.
You can also buy one of those tiny baby soap bars which are super light-weight!



3.  Moisturize skin with coconut oil at night

Our skin goes through a lot of stress daily, even when we`re not traveling.
I used to spend lots of money on skin-products and moisturizers but even all them together can’t beat coconut oil! I don’t even know where to start on explaining its benefits! And, just imagine how much money you can actually save!
What I`m doing for years is applying coconut oil (especially on my face) before sleep for a week. Then pause for another week and do it for a whole week again.
Just make sure you wear something old because of the grease.
Its a life changing routine and you will be AMAZED by the results!!!



4.  Drink tea
       (especially cranberry)

Ok so I really can’t cope with cold temperatures. And its the only reason why I got urinary tract infection while traveling.
Since I haven’t swallowed a pill my entire life, the best advice possible coming from a doctor was to replace drinking water with drinking cranberry tea.
Voila, I was like new in a period of 3 days! Not only that but I continued drinking different types of tea (every type of tea has its own benefit) and I saw lots of improvement in my health.

Holding tea with tea bag in the mug. The background is white marble and you can see the grey sweater.



5.  Boost immunity with taking Vitamin C

Begin taking Vitamin C in addition to your regular vitamin routine. Try to consume more food that has lots of Vitamin C in it.
Since I started doing that, my health was drastically changed. You will be surprised what it will do to your health and body.
All fruits and vegetables contain some amount of Vitamin C. Some with the highest source of Vitamin C are citrus fruits (orange and grapefruit), kiwi, pineapple, berries (strawberries, raspberries, blueberries, cranberries), watermelon, peppers, tomatoes, spinach and other leafy greens, broccoli etc.
So please give your health that extra boost since you are in new surroundings with different germs and bacteria.



6.  Wear Sunscreen

Applying sunscreen in winter makes such a huge difference!
Even tho we all know the importance of wearing sunscreen in summer to avoid sunburn and skin damage, it should be a year-round preventive health measure. It protects our skin from UV rays even on cloudy days, it lowers our skin cancer risk, it prevents premature aging of the skin and it helps to maintain an even skin tone.
Do I really need to keep going?



7. Wear the “right” clothes

Choosing the right clothes for the trip is the key to successful travel. Sadly, I had to learn that the hard way.
Please do your research about your location`s weather before you make your packing list and make sure you pack the most appropriate clothes. You just don’t want to be cold, get the flu and ruin your whole travel experience. Also, stay away from uncomfortable clothing and complicated shoes.
For example, skinny jeans are just uncomfortable and they can also increase your risk for deep vein thrombosis or blood clots. Always go for loose-fitting, breathable fabrics. And as far for the complicated and uncomfortable shoes, they will determinate what your day will end like (walk around careless or sit in a corner not being able to stand on your feet).



8.  Learn how to eat healthy while traveling

So many health-related issues can be fixed by eating well.
If you really want to stay healthy on the road, take the time to stay focused on getting proper nutrition as often as possible and make sure that you’re not skipping out on the foods that are actually good for you to be eating. It won’t always be possible, but try to ensure that eating well is your rule.
As snacks are inevitable when traveling, be sure to snack smart by choosing foods that are high in protein (like nuts and lean meats) to keep you fuller for longer.
Don’t be afraid to stop at the grocery store, not only does it saved me money but I was also stocking up on local fruits and veggies for snacking.
I started to pack my own food and started using the “one a day” rule which means that I can pick one meal/restaurant a day that I want to eat out. So for example, I would eat breakfast at home, snacks/lunch that I had packed AND THEN choose a delicious place to eat dinner.



9.  Get enough rest

In the middle of all your travel adventures, it is really important to remember to get your proper rest.
Since I tried to rush through the whole day in order not to miss anything, my body couldn’t keep up with that tempo after a while. Lesson learned!
Don’t try to push your body to limits that are unrealistic. So, just make sure you are taking some time to rest. It will definitely give you more energy to enjoy everything you’re doing!
Start taking naps throughout the day. Even a 20-minute nap will do wonders to your body.



10.  Physical activity

One of the best ways to stay healthy while traveling is to stay active and NO, it shouldn’t be an actual workout. I`ve found that if I still take the time to hike around or take the stairs, I’m a lot less likely to overfill my stomach with foods that are just going to make me feel sick.
Its so easy to just chill on the lounge chairs/couch the entire time and you absolutely should – in moderation! But, if you are trying to stay healthy while traveling, just remember to stay active on a daily basis. And I`m not talking about the classic workout!
You can plan a fun hike or bike ride to see the sights instead of just driving through them. Get outside and walk around to explore
(and take some awesome photos off the beaten path) or go for a swim in the pool/beach.
Not only do these things help me to stay healthy on the road but I`ve actually made some really good friends from all the activity and made some lifelong memories.



  • Pack lighter than you think you need to. Shed the pounds of luggage that will only cramp your muscles. You will feel the relief in your back, shoulders and psyche.

  • Get your proper vaccine and save yourself from ruining your entire trip with getting Hepatitis, Malaria and whatnot.
    The CDC travel website  (Centers for Disease Control and Prevention) is amazing for their country-specific recommendations. 

Besides physical health, mental health is also more than important. Read and check the things I do to stay mentally healthy while traveling.


cover photo and text from the caption above a plant in a glass filled with water


How do you stay healthy on the road? I would love to hear it from you.