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6 Tips for Staying Healthy While Traveling

FitLiving Eats by Carly Paige - stay healthy while traveling featured

Whether you’re jetsetting to experience the magic of fall foliage or you’re heading home for the holidays, I’ve got six tips for you to stay healthy while traveling. These tips will help you stick to consistent habits and stay healthy before, during and after your trip!

I have always had this dream of having a successful career that would allow me the opportunity to travel, both for work and fun. The idea of being on-the-go and experiencing different places along the way has always made my adventurous heart flutter a little harder.

This year, I’ve traveled more than ever and I’ve picked up some tips and tricks along the way for staying healthy while traveling. But don’t let this post fool you. I’ve actually come home sick more often than not. There’s a balance between always being on-the-go and downtime – one that I’m still figuring out (but is important for good health!).

FitLiving Eats by Carly Paige - staying healthy while traveling featured

My Top 6 Tips for Staying Healthy While Traveling


Pack to be prepared (with healthy snacks).

Nutritious habits don’t have to fall by the wayside when you’re traveling. Just as you would prepare for a busy week by meal prepping, keeping healthy snacks on hand can help satisfy hunger between meals while on the road or in the air.

Some of my favorite healthy snacks to pack include: fresh fruit, bars (Go Raw pumpkin seed bars, hitchhike superfood bars, purely elizabeth bars, go macro bars, primal kitchen collagen bars, bulletproof bars, RXBAR and larabars are all a favorite) and a bag of homemade trail mix. I also love stashing hemp seeds in my bag to sprinkle on my meals for a boost of nutrients and protein!

There are many health coaches and nutrition experts who swear by packing their own meals, but I find that if I have some fruit and a nutritious bar on hand, I’m good to go. No need to carry on more than I need when traveling for a long weekend away!

However, I have several health coaching clients who travel for work multiple days out of the week. For the frequent flyers, I suggest traveling with oatmeal cups or individual oatmeal packets (no sugar added), individual nut butter packets, mason jar salads (the dressing has to be separate to clear TSA) and ginger lemon turmeric shots (for a boost in immune health).

Eat light before you fly.

There’s nothing worse than flying on an overly full or bloated stomach. I always prefer to eat light while traveling to ease digestion and keep energy levels up without overdoing it. My go-to pre-flight snack is always a cup of oatmeal with nuts or one of the snack bars mentioned above.

Stay hydrated.

Think hydration is important in your day? Think twice for when you fly! It’s easy to become dehydrated while in the air due to pressure changes. I like to stash a reusable water bottle in my bag to fill up pre-flight instead of opting for the $5 water bottle at the airport.

Don’t let the beverage cart tempt you into treating yourself with a soda or juice! Water is going to be your best friend while traveling to keep your skin moisturized, immune system strong and energy levels up. Still craving bubbles? Opt for club soda and ask for a lemon or lime packet for flavor!

Bring extra (supplement) ammo.

I was never one to take a lot of supplements, but I find that they are extremely beneficial for staying healthy on the road. It’s highly probable that you won’t be getting as many fruits, vegetables and leafy greens while dining out for most meals, which is why a multivitamin is a must. Think of it as your nutritious insurance policy!

Recommended: Amare VitaGBX


The other supplement that I don’t leave home without is a
good probiotic. Over 70% of our immune system is in our gut, which is why optimal gut health is key for staying healthy while traveling. Since consistently taking a probiotic myself, I’ve noticed my gut health improve, clearer skin and less post-vacation sick days. Taking a probiotic while traveling can always help keep things moving and regular, if you know what I mean!

Recommended: Amare Probiotics

You all know how much I love my smoothies for boosting health from the inside out, but sometimes, these can be hard to come by when traveling. I always buy a few individual protein powder packets or collagen peptide packets to stash in my bag, along with my favorite chocolate-flavored green superfood powder, Detox Organics. I’m never getting enough greens in my day while traveling and I find that mixing a detox organic superfood powder packet into my water bottle post-flight and in the mornings helps me feel on top of my (nutritious) game.

One of my other go-to travel musts is matcha green tea. It’s full of antioxidants to help keep your immune system strong. I like to reserve my lattes for coffee, which is why I keep a stash of these matcha energy sticks in my bag for on-the-go.

Research restaurants before you go.

Looking up surrounding restaurants before your trip can ensure that you have access to a few healthier options when you’re there. Now, I’m all about being spontaneous on vacation, but having a few places in the note section of your phone is never a bad idea!

Pace yourself, but get moving.

When traveling, especially for fun, it’s a balance of relaxation and adventure. I believe one of the biggest reasons that I get sick post-travels is because I pack in the days leading up to my trip with non-stop work and long nights to make up for the time I’ll be gone. This signals my body that I’m in need of serious R&R while away and if I don’t get it, my body forces me into it when I return home.

When traveling, try to pace yourself and relax when you can. Don’t pack so much into one day that you can’t enjoy being in the present moment and allow flexibility to linger where you are! Just as relaxation is important, so is getting moving. This could be hitting up the hotel gym, walking instead of taking a cab or going on a hike outdoors!

I hope these tips help you stay healthy while traveling. Be prepared where you can be and give yourself a break when you need it (whether it’s going for that dessert, or taking it easier on exercise than usual).

Happy traveling!

-Carly Paige

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Hi! I’m Carly Paige, a culinary nutrition expert and chef who believes that healthy doesn’t have to be frustrating, boring or restrictive. I’m here to show you how through my Simply Swapped Method so that you can feel more energized and confident from within. You’ll find tips for focusing on nutrition in the kitchen, along with plant-powered, gluten-free recipes that proves healthy can be delicious.

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