How to Stay Healthy And Fit While Traveling

by Viola
How to stay healthy on the road

Being on the road all the time can take a toll on your body. One of my biggest fears is getting sick while traveling. There’s nothing worst than feeling ill when you are in an unfamiliar country. Not to mention, not being able to carry out all the fun things you planned for your trip sucks! Staying healthy and fit is important to me in my life, which is why I make a conscious effort to take care of myself while I’m on adventures. Here are 14 tips on how to you can do the same!


Psst before you even get on the road, there are steps you can take to optimize your health during your travels. Read these awesome pre-trip tips written by Kyla from Where is the World.


Pace yourself

When we are traveling, we want to see and do everything! Pack 10 sites on the daily itinerary everyday! After all, we only have so much time right? The enthusiasm is great but you have to be careful not to burn yourself out. Be realistic about your schedule. Pace yourself in how many places you can visit in a day. You can enjoy each place better as well when you are not stressing about rushing to the next site on the list.


Eat in Moderation

Same goes for eating! Being a big foodie, I know I am guilty of trying to eat everything sometimes. Who doesn’t want to try cheesy poutine in Montreal, or saucy okonomiyaki in Osaka, or all the mouth-watering street food at the night market in Taipei? BUT your stomach can only take so much. Also, street and restaurant food tend to be more oily and salty. Eating out for every meal is bad for your digestion and health. Don’t go overboard. It’s all about balance!


Pack healthy snacks

Having said the above point, it’s great to pack yourself healthy snacks to give yourself energy for traveling. Find a grocery store wherever you are visiting and stock up on munchies like nuts, granola, fresh/dried fruits and energy bars. (In Japan, you can get things like boiled eggs and rice balls from the convenience stores. My life savers!)


Eat enough fiber

It is especially important to pay attention to your fiber intake while on the road. Fiber is crucial for our digestive health, skin health, and blood sugar control. Fiber rich foods include almonds, sweet potatoes, beans, oatmeal, broccoli, and onions. It’s easy to neglect our fruits and veggies when we don’t eat at home. Make a goal to have some amount of fiber every day.


Stay hydrated

Water, water, water! Have you ever heard the advice before that we need to drink eight 8-ounce glasses of water per day? If that is true, how much water do you think we should drink when traveling? The simple answer is even more! Don’t go for sugary drinks on the streets all the time (although bubble teas are always tempting). Stay hydrated by bringing a portable water bottle with you. You will save money too!


Stay healthy with vitamins

Keep the immune system and your energy level high by regularly taking some vitamin supplements. Traveling is an exhausting endeavour. Look into a vitamin brand that you trust!



Buy a travel size bottle of hand sanitizer and bring it with you wherever you go. It’s not being a germaphobe, but simply being smart in prevention. Always clean your hands before eating to avoid bacteria illnesses. Wet napkins are handy as well!


Have a medicine bag

 Learn some first aid 101 and bring a small medicine bag on your trip. The bag should include essentials like bandaid, antiseptic wipes, pain killers, diarrhea medicine, anti-motion sickness pills, cold relief medicine, anti-itch cream, and anything else you think you might need.


Wear sun screen!

Although you might love getting those nice compliments about your tan, it is dangerous to expose your skin extensively under the hot sun. You would be putting yourself at risk of sun burns or at the worst, cancer! Take your skin health seriously and put some sun blocks on!


Indulge a little

If you have the chance, treat yourself a little! Get a nice massage in Thailand to release all the tension in your muscles, or soak in a hot spring bath in Japan to open up all your pores. Traveling is hard work! You deserve it!


Squeeze in adequate exercise

Keeping up a workout regime is hard to do for many travelers. At the end of a day on the go, the last thing on your mind is to workout. However, exercise is truly important for our health. Know that Korean fried chicken and beer is not going to burn their calories themselves. All you need is a couple minutes a day to break a sweat! You can also make exercise a part of your itinerary. Experience a yoga class in Bali or try a karate class in Tokyo! So much fun! As a personal story, my partner and I often stretch and do light workouts at the boarding gate while we wait for our flight. It might be a little bit embarrassing but we make those time work!


Related: Check out these  Quick and Effective Workouts You Can Do Anywhere.


Get quality sleep

Cannot stress how important it is to be well rested. Sometimes it’s hard, especially if you are a budget traveler who stays at hostels, which can be noisy. Do everything you can to ensure you can get enough sleep. Before going on your trip, read those hotel/Airbnb reviews to look for clues on how noisy the property is at night. For those long flights or train rides, help yourself get a nap in by bringing a neck pillow, eye mask, and/or ear plugs.


Take care of your mental health

Our mental health is as important as our physical health. Depending on your travel situation, you might be stressed about many things. Maybe you are running low on money, maybe you feel homesick and lonely. No matter what it is, recognize these feelings and learn to appease them in a way that fits with your personality. Keep a journal to express your thoughts, call your family to talk, connect and laugh with other travelers, enjoy alone times by reading a book or hitting the beach, learn to mediate, and most importantly, keep reminding yourself how blessed you are to see the world. Being grateful will bring peace and happiness to your heart.


Get insurance

Lastly, protect yourself by getting an insurance. You never know what it’s going to happen on the road while you are doing adventurous activities. Nobody plans to be in a hospital bed in a foreign country but it can/does happen! Having a safety net gives you a peace of mind. While we were traveling in South East Asia a couple years ago, my partner came down with a bad stomach flu and weird rash during the Bali leg of our journey. It was terrifying. But luckily, we had a travel insurance with World Nomad. We got assistance with finding medical care and had our expenses covered.

Check out World Nomad’s travel insurance. It is absolutely the best program. They offer comprehensive health coverage with 24/7 medical emergency assistance. As well, the process to making claims is super easy and smooth!

Get a quick quote here



Why buy travel insurance from World

  1. Backed by specialist insurers and global assistance partners
  2. Buy Online, even if you’ve already left home
  3. Buy more cover and claim online while travelling
  4. Covers a range of adventure sports and activities
  5. Give a little back and support a community development project

The world is waiting for us to explore! We can only get there with strong bodies so let’s take care of ourselves! Stay healthy, fit and happy on your travels!

Do you love traveling? Share this post with your fellow travel lovers.



*This post contains affiliates links, meaning, at no extra cost to you, I will receive a commission from purchases made through the links. All opinions expressed are my own.*


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Cassie |White Sands and Cool Breezes November 1, 2017 - 5:23 pm

I love to travel and this is all great advice. The two that I’ve found most hopeful is keeping hydrated and not eating to much greasy/ junk food (I consider myself a foodie too 🙂 ) I feel so much better when I make sure these two are in check.

Viola November 7, 2017 - 12:49 am

Hi Cassie! Yes greasy food makes me feel bloated and sluggish so I’ve learned to eat them in moderation as well. Thanks you for the comment! 🙂

Sara November 1, 2017 - 8:38 pm

Great advice! It’s important to remember to take good care of yourself, especially when you’re off on an adventure. These tips are wonderful 😊

Viola November 7, 2017 - 12:47 am

Thank you Sara! Appreciate the feedback! 🙂


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