Stay Healthy With These Travel Tips

Tuesday 7th February

Guest Post: Jesse Clark from Soulful Travel (link at end of post)

Photo by Jaime Reimer on

Travelling for work can be chaotic, and more than one employee has caught something during a trip. However, you can fight the travel bug by implementing a few healthy habits. Here are some tips and resources to help you get started, courtesy of Pepetoe.

Prioritise Sleep

Getting the right amount of high-quality sleep is crucial for a productive, healthy trip. Sleep impacts more aspects of life than many people realise:

  • Problem-solving skills
  • Heart health
  • Memory
  • Blood sugar regulation
  • Balance
  • Stress

Unfortunately, research indicates that in the UK, 1 in 5 adults aren’t getting enough sleep. If you’re struggling with jet lag, you may find it difficult to reach that quota. The good news is that you can improve your sleep hygiene with certain habits:

  • Meditate before bed
  • Practise deep breathing
  • Use a white noise app
  • Turn off the screen 30 minutes before bedtime
  • Write in a journal to get out your thoughts

Additionally, avoid caffeine after lunch, as even a mid-afternoon coffee can keep you up late. You should also avoid drinking too much alcohol; while this may seem counterintuitive, alcohol reduces your time in the rapid eye movement phase of the sleep cycle, meaning you won’t feel as rested. For best results, implement these habits before you leave for your trip. That way, you’ll be more likely to keep them even when things get chaotic.

Find Healthy Food Options

It’s tempting to grab whatever’s available when you travel, but your food choices significantly impact your health. To stay healthy on the go, follow these eating tips:

  • Practise mindful eating
  • Stay hydrated
  • Eat breakfast
  • Try to balance your food groups

Exercise When Possible

Exercising is essential for health, as it can reduce stress, keep weight off and even help you sleep. Of course, getting in a workout while traveling can be challenging, especially if your hotel doesn’t have a gym. Fortunately, you have some alternatives:

  • Utilise bodyweight exercises
  • Follow a cardio routine on YouTube
  • Opt for short, intense sessions

Take Safety Seriously

Travelling can be exhausting, so you may not be on your toes when arriving at a new place. However, criminals know this and target travellers for this very reason. To stay safe, learn as much about where you’ll be staying as possible. Find out if there are any major events, such as eclipse tourism or local festivals, that may draw out-of-towners. You may also want to familiarise yourself with a map of the area.

Finally, stay aware of your surroundings, even in the hotel. Follow these tips to keep you and your belongings safe:

  • Don’t open the door for hotel employees until you verify with the front desk
  • Request a room on the second floor or higher
  • Lock the doors and windows at all times

Take Immune-Boosting Supplements

Certain vitamins strengthen the immune system, making it less likely you’ll fall ill:

  • Zinc
  • Vitamin C
  • Vitamin D
  • Vitamin B12
  • Folic acid

To ensure you get the recommended daily amount of these vitamins, consider taking supplements, at least during your trip. Of course, your habits also play a role in your immune system’s health. To give your body a boost, practice self-care to minimise stress and get the recommended vaccinations for your destination.

Travelling for work can be stressful, and many people worry they’ll catch something during the trip. However, you can stay healthy by eating well and taking the right vitamins. When you combine these habits with a safety-conscious mindset, you’re sure to have a great time, be productive, and return in good spirits.

Ellie of Pepetoe is an avid writer and podcaster, interested in all things from culture and language, to fitness and food, journaling and self-care. If you have any questions, please email

Credit for this post featured on Pepetoe: Jesse Clark from Soulful Travel. Link to the website:

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