Whether traveling for business or pleasure, taking a trip can throw you out of your usual daily routine. In a new place, you are presented with different choices and surrounded by a different environment. More often than not, this can leave people feeling like they don’t have access to things they need for maintaining the healthy habits that they’ve worked so hard to establish at home. 

Below are some easy tips to manage a great balance between enjoying the novelties on your trip AND maintaining parts of your healthy routine. 

Take time to research and plan ahead of travel

Thinking ahead about a few restaurants, stores, accommodations, amenities, and experiences can significantly improve your confidence in prioritizing some healthy choices. Planning ahead also takes away some of the stress that might pop up when making decisions on your trip, because you’ll have researched options to fall back on. Here are a few examples of how you can take advantage of researching ahead to prioritize healthy choices:

• Plan ahead for your travel days: those days where you are on a plane or train for hours at a time can really affect your habits. Think ahead about packing clean, easy snacks (like energy bites, banana/apple, nuts/seeds and dried fruit, energy-rich granola bars, etc) and refillable water (keep it empty through security if you’re flying!). Make sure you take the time to stretch and walk around during the travel day to decrease soreness and body fatigue.
• Make a list of restaurants at your destination that have menu items you’ll feel good eating; looking at the menus can ensure that you’ll be able to find healthy options, and will get you excited about seeking out specific restaurants. 
• Research the treat experiences and limit yourself to one per day. If you tend to seek out more treat food, this will enable you to look forward to each planned treat, and take the stress out of rejecting treats you may run into during your explorations.  
• Research your hotel to see what amenities they offer: will you have access to water or a fridge/kitchen? Is there a fitness center or pool? Know what is available for you to utilize during your trip. Use TripAdvisor to comb through other guest experiences at the hotels you’re considering.
• Pack for fitness. Don’t forget to leave room in your suitcase for your running shoes, resistance bands or yoga mat, exercise clothes, and a swimsuit!

Look up what grocery stores are nearby: you can keep water and snack replenishments on hand at your hotel with a quick trip to the store after you arrive. When you have water and healthy snack refills on hand, you are more likely to use them during your trip instead of purchasing readily available, potentially unhealthy options.

Hydrate

Water, water, water! 

• Hydrate before you depart: if water is on your mind, you’re already dehydrated. Keep yourself ahead of the game. 
• Hydrate each travel morning: drink as much as you can stand in the morning after you wake up. If you get yourself into this habit, it will be easier to remember to continue hydrating throughout the day because you start your day thinking of hydration. 
• Make use of that reusable water bottle: carry it everywhere and you’ll find you drink more without even thinking about it. 
• Hydration reminders: if you’re prone to forgetting about hydration, set alarms every hour and drink an entire glass each time. Consistent hydration is crucial to efficient body function and long-term maintenance of wellness. 

You will be surprised how much regular hydration will contribute to feeling better throughout the day!

Walk everywhere

Walk to your meeting. Walk around the airport terminal. Take the stairs over the elevator (you could even request a room further from the elevator at your hotel so that you take the stairs). Walk to a nearby park or body of water for a midday break. Walk between activities/tours on your vacation. 

The benefits of walking are immense; walking between destinations or activities will keep your body moving and allow you to really be present in your new environment. It is also your secret weapon if you enjoy food indulgence on vacation — you will work off any extra calories you’re consuming if you spend the rest of your day walking! The constant movement will keep you feeling invigorated and ground your mind each day.

Plan exciting activities for exercise

If you’re on vacation, or have an extra few hours during your workday on your business trip, plan an exciting excursion that gets you active! See if your hotel offers group yoga classes, go hiking, kayaking, or snorkeling, find a park for a long walk or run, bike through the city, go on a scuba dive, or find a guided walking tour through a museum. The options are limitless, and an exciting activity will give you something to look forward to that gets your body moving!

Listen to your body

Be sure to check in with yourself throughout the day to ensure you’re feeling optimal. Traveling can be exhausting if you don’t ensure a nice balance between new experiences and maintaining a routine structure that you’re comfortable with. 

• Fall back on your research if you’re feeling overwhelmed or tired. Find strength in choosing a healthy meal option, fitness activity, or recovery experience that you know will bring you back to your healthy habits comfort zone. 
• Get enough sleep. It is tempting to fall back on the “I’ll sleep when I’m dead” mentality, but you will enjoy your travel experiences more if you are rested and feeling your best. Black out any lights in your room so that you can rest more heavily–block the alarm clock light, use black out curtains at the hotel, and cover up any other glowing that could interrupt your sleep! Walk the treadmill at the hotel for 20 mins the day you arrive to help with jetlag and resetting your circadian rhythm. 
• Don’t overwork yourself. Keep up your fitness routines, but do a lighter workout or shorten your circuit if you are feeling tired from your travels or activities.  

These are just some ideas to get you started — everyone is different and will require specific incentives to keep up healthy habits during travel. Know yourself and your habits, and plan accordingly to make the best of your trip while steering yourself toward healthy choices. You know you will feel better for it in the end!