How to Stay Healthy While Traveling: 9 Honest Tips

Let’s be real: how to stay healthy while traveling is something I think about constantly — and regularly fail at. I’ve eaten my weight in pasta in Italy, said yes to every wine tasting in South Africa’s Stellenbosch region, and I’m physically incapable of walking past a good bakery without stopping. My partner has learned that “just a quick coffee” usually means “I’ve spotted croissants.” Not exactly the healthy snacks while travelling that are the best for your health, but VERY much so for your happiness.

But after years of living out of suitcases, exploring everywhere from the Tramuntana mountains in Mallorca to the shores of Lake Garda, I’ve figured out a few things that actually help me feel good on the road — without turning travel into a wellness bootcamp. Because honestly? That’s not why any of us travel.

Here’s what actually works for me.

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1. Embrace Slow Travel & Buddy’s Influence

The biggest shift in how I travel came from an unexpected teacher: my labrador Buddy.

Buddy doesn’t care about checking off landmarks. He wants to sniff every corner, pause in the shade, and take his sweet time getting anywhere. Travelling with him taught me that rushing through destinations leaves you exhausted and disconnected. The best travel memories rarely come from ticking off a list — they come from lingering in a village square, having an unplanned conversation, or discovering a restaurant because you wandered down the wrong street.

♥ If you want more slow travel inspiration » visit my Slow Travel page

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2. Water. Seriously, Just Drink More Water | how to stay healthy while traveling

This sounds so basic, but I spent years forgetting to hydrate while travelling. I’d be so distracted by a beautiful cathedral or busy hunting down the perfect café that I’d realise at 4pm I’d had nothing but two espressos.

Dehydration makes everything worse: headaches, tiredness, bad moods, terrible skin on flights. Now I carry a refillable bottle everywhere and actually use it. If the local tap water isn’t safe, I get a filtered bottle or stock up on large bottles from supermarkets.

Not glamorous advice, but it genuinely makes a difference.

• Carry a Refillable Bottle: Fill up at hotel buffets, airport water stations, or trustworthy public taps. If local water safety is questionable, invest in a filtered bottle.
• Infuse with Fruit: If plain water bores you, add sliced lemons or cucumbers for flavor.
• Or take these electrolytes that I always bring – I really feel a difference.

Remember: A well-hydrated traveler is a happier traveler.

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3. Pack Healthy Snacks While Traveling

Nothing derails staying healthy while traveling quite like an empty stomach and a row of tempting fast-food restaurants. Cue the fries and greasy burgers. While there’s nothing wrong with the occasional burger, having healthy snacks while traveling can keep you from overeating junk food. At least – that’s what helps me 🙂

• Portable Options: Almonds, trail mix, or granola bars are easy to slip into your purse or backpack.
• Fresh Produce: Apples, bananas, or carrot sticks are quick energy boosters.
• Local Markets: Often, local markets sell dried fruits and nuts. This is a great way to sample local flavors while still fueling your body well.

Pro Tip: Use local grocery stores or farmers’ markets for an authentic and often cheaper selection. This also ties into the idea of healthy eating while traveling—if you can stock up on nutritious staples, you’ll be less tempted to binge on sweets or fast food.

» I’ve made an Amazon list with all the products I stock up on before going on my travels. Hope it helps
♥

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4. Move More, Stress Less

Being on the move is part of my brand—Dutchbloggeronthemove—and it extends to how I manage my health. One of the best ways to stay healthy while traveling is to incorporate physical activity into your itinerary.

• Walk Everywhere: Most cities are best explored on foot anyway. I’ll walk for hours without realising it because I’m distracted by beautiful streets, interesting shops, or hunting for coffee. It doesn’t feel like exercise, but it absolutely is.
• Hotel Gyms or Short Workouts: If your hotel has a gym, fantastic! Otherwise, ten minutes of yoga in your room can help you wake up energized.
• Active Tours: Bike rentals, hiking excursions, or kayaking sessions serve as both exercise and exploration.
• I went on a yoga retreat for my health: This was one of the best things I could’ve done for me.

Too exhausted for an hour-long workout? Even a short 15-minute session of stretching or bodyweight exercises helps maintain strength and flexibility—crucial if you’re carrying heavy luggage.

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5. Sleep Is Not Optional

Jet lag, different time zones, or late-night flights can leave your body out of sync. In my early travel days, I’d stay up until 2 AM, planning the next morning’s itinerary. Now, I realize that letting my body rest is essential to how to stay healthy while traveling.

• Establish a Routine: Even if you’re in a new place, try to go to bed at a similar time each night.
• Power Naps: If you’re crossing multiple time zones, short naps help ease the transition without ruining your nighttime sleep.
• Quiet Hours: Wear earplugs or use white noise apps if your accommodations are near busy streets or you’re sharing a hostel dorm.

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6. Healthy Eating While Traveling: Don’t Skip Breakfast

I used to rush out exploring on an empty stomach, convinced I’d “find something later.” Later usually meant 2pm, by which point I was cranky, tired, and ready to eat anything in sight.

Now I prioritise breakfast — even if it’s simple. Healthy eating while traveling starts with not beginning the day already behind.

Hotel buffets are great for loading up on eggs, yogurt, and fruit. If I’m self-catering, I’ll grab bread, cheese, and fruit from a local market the night before. Even just coffee and a pastry from a neighbourhood bakery is better than nothing.

The days I eat breakfast properly, I make better choices for the rest of the day. The days I skip it, I end up face-first in a pile of fries by noon. Healthy eating while traveling is so much easier when you don’t start the day starving.

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7. Fresh Air and Sunshine | how to stay healthy while traveling

This sounds obvious, but it’s easy to spend travel days rushing between indoor attractions, transport, and restaurants. I try to build in time to actually be outside — morning coffee on a terrace, a walk through a park, lunch in a garden.

Sunshine helps with jet lag, fresh air clears your head, and it just makes everything feel better. Some of my favourite travel memories are simply sitting outside somewhere beautiful, watching the world go by.

In Mallorca, this meant sunrise walks with Buddy. In Italy, long lunches on Lake Garda’s waterfront. Find your version of outdoor time — it matters more than you think for staying healthy while traveling.

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Een bericht gedeeld door Lisa | Dutch Travel Blogger (@dutchbloggeronthemove)

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8. Practice Good Hygiene & Self-Care

“Stay healthy while traveling” doesn’t just mean eating right or exercising. Personal hygiene can be overlooked in busy itineraries or in places where bathrooms aren’t readily available.

• Hand Sanitizer & Wipes: Traveling can lead you through bustling markets, ancient ruins, or crowded public transport. Keep sanitizer handy to prevent unwanted germs from tagging along.
• Skincare & Moisturizing: Long flights and changing climates dry out your skin. Pack a travel-size moisturizer or facial mist.
• Essential oils: I use essential oils like peppermint oil.
• Mental Self-Care: Journal entries, meditation apps, or even short breathwork sessions reduce anxiety and make your travel experiences more meaningful.

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9. Enjoy the Food (Yes, Really)

Here’s my honest truth: I don’t count calories when I travel. I don’t restrict myself from local specialities. I don’t feel guilty about the third glass of wine at dinner.

Travel is about experiencing places — and food is a huge part of that. The paella in Mallorca, the wine in Stellenbosch, the pasta in Italy, the pastries in Paris… these aren’t obstacles to health. They’re reasons to travel.

What I do try to do is balance it out. If dinner was indulgent, maybe breakfast is lighter. If I’ve been eating heavily for a few days, I’ll crave vegetables and seek them out. It’s not a strict system — just a general awareness that makes healthy eating while traveling feel natural rather than forced.

The healthy snacks while traveling help here too. If I’m not arriving at meals absolutely starving, I make more balanced choices naturally.

AND DON’T FORGET THE WINE! & AN APEROL

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Een bericht gedeeld door Lisa | Dutch Travel Blogger (@dutchbloggeronthemove)

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Quick Review: How to Stay Healthy While Traveling

How to stay healthy while traveling isn’t about perfection. It’s about small choices that add up:

• Drink water (boring but effective)
• Pack healthy snacks while traveling so you’re not desperate
• Walk instead of taxi when you can
• Sleep when you need to
• Prioritise healthy eating while traveling — starting with breakfast
• Slow down and actually enjoy where you are

And most importantly: don’t turn travel into a wellness programme. The croissants are part of the experience. The wine is part of the experience. Enjoy them.

The reality is, I’m not always the healthiest traveler — and I’m okay with that. Some trips, I nail the water intake and morning walks. Other trips, I eat gelato twice a day and sleep in until noon. The goal isn’t to return home having followed every health rule perfectly. The goal is to return home feeling good about the experience, having taken care of yourself enough to actually enjoy it. That’s what staying healthy while traveling really means: being present, being balanced, and being honest about what your body needs — whether that’s an extra hour of sleep or that incredible pasta you’ve been dreaming about.

♥ Want more slow-travel inspiration? Read about my approach to Slow Travel or explore the Ultimate Mallorca Travel Guide — an island that taught me how to truly slow down.

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