Traveling can be an incredible and rewarding experience, but travel can also be tiring and detrimental to your health. That’s why it’s important to create a wellness plan before you depart and stick to it despite the distractions you’ll come across on the road or abroad. You’ve already created your before-you-go plan, so here ars a few tips to remember once you’re away. Keep these guidelines in mind and stick to your pre-set plan and you’re sure to have safe, happy, and healthy travels.

  1. Sleep: I know… sleep sounds like a drag when there are so many other things you could be doing. But adults should try to get at least six hours of sleep per night. If you’ve been crossing time zones, this especially comes into play, as it can help you fight off the effects of jet lag. Give your body the time to rest so you can keep your stamina up and make the most of your travels.
  2. Pace Yourself: You’ve probably created a schedule for your trip, and it’s important to try to stick close to that plan. Make sure not to overschedule yourself, though, or you’ll just end up stressed out: Only plan for a reasonable amount of meetings, excursions, etc., per day.
  3. Don’t Forget to Stretch: No matter how you travel, there are many opportunities for stiff muscles. Remember to take 5 or 10 minutes in the morning to do some basic stretches that will keep you loose and limber for the day ahead.
  4. Breathe: This one seems obvious, right? But too often, we get stressed and wrapped up in the moment, forgetting to take the time for a deep breath and to collect ourselves in the present moment.
  5. Walk Everywhere: Walking as much as possible will let you get where you need to go while working in some exercise. You can also skip the elevators and escalators and opt to take the stairs instead.
  6. Eat Breakfast: Don’t skip over those early morning calories. You need them as fuel for the rest of your day. If you aren’t staying at a hotel that offers a free breakfast, carry some instant oatmeal, which is easy to cook with just hot water.
  7. Hydrate: This tip is absolutely crucial. Make sure you carry a water bottle with you at all times. Dehydration can put a serious crimp in your vacation. Depending on your location, you will want to make sure you are stocked up with clean water that’s safe to drink. (Depending on where you are in the world, this might mean buying bottled water, but it’s better to be safe than sorry!)
  8. Eat Your Fruits and Veggies: If you’re dining out, you can still try out the local cuisine by choosing dishes loaded with fruits and veggies. Not only will you get a delicious meal, but you’ll be maintaining a healthy diet, too.
  9. Carry Hand Sanitizer: A bottle of hand sanitizer or a packet of wet wipes can help keep the germs at bay. No one wants to be sick while traveling!
  10. Don’t Forget Sunscreen: If you’re going outdoors, make sure you’ve used sunblock with a minimum SPF of 15. You’d be surprised how easy it is to get burned in some locations, even if it’s a cloudy day.