5 Wellness Check Habits For Frequent Travelers

The good news is that there is much that can be done to prevent this. In this guide, we look at five simple habits that can help frequent travelers reach their destination refreshed and ready to enjoy their trip.

1. Prioritize Quality Sleep

The importance of quality sleep cannot be overemphasized. Extended traveling, especially across multiple time zones, can play havoc with our circadian rhythms.

Arriving at your destination feeling fatigued is not conducive to a successful trip but there are also health concerns to consider. According to the Sleep Foundation, interrupted sleep has numerous downsides including cognitive decline, daytime sleepiness, and mood disturbances.

For frequent travelers this news could be considered a “wake-up call”, but such symptoms can be easily avoided by embracing a few simple habits:

•       Create a sleep-friendly environment: Use blackout curtains, earplugs, and sleep masks to block out light and noise in unfamiliar surroundings.
•       Stick to a sleep schedule: Try to go to bed and wake up at the same time every day, even when traveling across time zones.
•       Limit screen time before bed: Reduce exposure to screens at least an hour before bedtime to avoid disrupting your circadian rhythm.

The reality of travel is that it will disturb your sleep patterns, this is almost inevitable. However, by following a few simple tips, you can greatly reduce the effects of sleep deprivation and arrive at your destination with energy to spare.

2. Stay Hydrated

One of the most important habits to form is to make sure you stay hydrated. This is essential when traveling, as the atmosphere in airports, aircraft, and air-conditioned hotel rooms adversely affects our hydration levels.

Here are some essential habits that can help you defeat dehydration:

•       Carry a reusable water bottle: Keep a water bottle with you at all times and refill it regularly, even if you don’t feel thirsty. (Remember to empty it before going through customs!)
•       Set hydration reminders: Use a smartphone app or set alarms to remind you to drink water throughout the day, especially in cold climates where dehydration is less noticeable.
•       Incorporate hydrating foods: Eat fruits and vegetables with high water content, such as cucumbers, oranges, and watermelon, to boost your hydration levels.

It’s easy to dismiss proper hydration as something that only matters in the summertime or warmer climates. However, it is important to never dismiss the dangers of winter dehydration especially when traveling. In wintertime, we tend to drink warmer drinks, but less of them and this is more likely when we’re on the move.

3. Incorporate Movement and Stretching

Travel – especially long-distance travel – means spending extended periods sitting in one position. A situation that can lead to stiffness, pain, and poor circulation. The good news is that a few simple steps can help to ease the problems caused by sitting too long:

•       Do simple in-seat stretches: Perform ankle rolls, shoulder shrugs, and neck stretches while seated on a plane or train to keep blood circulating.
•       Take frequent walks: Walk around the cabin or terminal during layovers or take short walks during breaks in your itinerary to stay active.
•       Use resistance bands: Pack lightweight resistance bands for easy, on-the-go exercises in your hotel room or at the airport.

Just incorporating a few simple exercises into your travel routine can help you arrive at your destination free of aches and pains.

4. Mindful Eating and Nutrition

Eating on the move can be a case of grabbing the most convenient takeaway and wolfing it down on your way to the next connection. And this often occurs at times when we wouldn’t normally eat.

Keeping an eye on your diet when on the go can help to maintain your overall well-being. Here are a few tips that can help you achieve this:

•       Pack healthy snacks: Bring along nuts, fruits, or granola bars to avoid unhealthy airport food or convenience snacks. It is also a great way to save money on your trip.
•       Choose balanced meals: Opt for meals that include a mix of proteins, healthy fats, and carbohydrates to keep your energy levels stable throughout the day.
•       Stay mindful of portions: Avoid overeating by being mindful of portion sizes, especially when trying new cuisines or dining out frequently.

Experiencing the delights of different cuisines is one of the delights of traveling. By keeping a healthy eating routine as you travel you can fully enjoy sampling the culinary delights of your destination.

5. Sanitize and Stay Hygienic

Traveling often means coming into contact with many different environments, from airports and public transport to hotel rooms and tourist attractions. Maintaining good hygiene on the go can help ensure that you stay healthy and feel your best throughout your journey.

Here are a few practical tips to keep in mind:

•       Bring travel-sized sanitizers: Carry a small bottle of hand sanitizer to use before eating or after touching surfaces in public places.
•       Wipe down surfaces: Use disinfectant wipes to clean airplane trays, hotel remotes, and other high-touch surfaces when you arrive.
•       Wash hands frequently: Wash your hands with soap and water regularly, especially before meals or after using public restrooms.

Carrying a few hygiene essentials is like packing peace of mind in your suitcase. It allows you to focus on the exciting experiences ahead rather than worrying about staying well.

You’ve Reached Your Destination: With Wellness Intact

For some people, traveling is part of the overall vacation experience, while for others it is simply a necessary trudge. Regardless of your point of view, you want to reach your destination with your wellness intact. Following the few simple steps and tips listed in this guide, you can achieve just that.

Whether you’re a seasoned traveler or planning your first family adventure, prioritizing your health on the journey means you’ll be better prepared to fully enjoy your trip and make the most of every moment at your destination. All that remains is to wish you safe and healthy travels!