How to Retain Your Energy Levels While Travelling: Wellness Tips That Actually Work
I’ll be honest, travelling is exciting, but it can also be exhausting. Between long-haul flights, new time zones, disrupted routines, and the pressure to see and do everything, it’s easy to come home more tired than when you left.
When I was in Asia for four months, I made wellness part of the experience and not just something to “fit in.” I didn’t feel guilty for skipping some of the typical tourist spots. I chose yoga over museums, long beach walks over crowded attractions, and early dinners over 11pm club nights.
You don’t need to chase every landmark. You don’t need to recreate someone else’s trip. Do what energises you. Not what exhausts you. Because the memory you’ll cherish most is likely the one where you felt most yourself even if it looked “unexciting” on Instagram.
Why Travel Drains Our Energy (And What You Can Do About It)
Travel can be a low-key (high-key?) stressor for the body even if it’s fun. Here’s why:
1. Jet Lag Messes with Your Circadian Rhythm
Your circadian rhythm is your internal body clock, it governs sleep, hormones, digestion, and even mental clarity. Jet lag is basically your body being like, “Wait, what time is it?!”
What helps:
Get morning sunlight within the first 24 hours of landing
Try magnesium glycinate at night to support deeper sleep
Reset your eating times to match your new location, your gut has its own circadian rhythm too!
2. Gut Disruption from Different Foods & Mealtimes
New cuisines are part of the fun, but they can also mean more sugar, seed oils, alcohol, or ingredients your body isn’t used to.
What helps:
Pack a high-quality probiotic or eat fermented foods where you can
Stick to 3 meals a day vs. constant grazing helps digestion stay on track
Eat slowly and mindfully, especially when your stomach is adjusting
3. Your Hormones Love Routine… and Travel Isn’t Routine
Your hormonal system performs best when it knows what’s coming: regular meals, consistent movement, and good sleep. If this system is disrupted too often, you may notice more bloating, fatigue, irritability, or cycle irregularities.
What helps:
Support your nervous system daily (see tips below)
Prioritise protein and healthy fats to balance blood sugar
Say yes to experiences, but no to burnout, your body isn’t a robot
7 Tips for Retaining Your Energy While Travelling
1. Anchor Your Day with Non-Negotiables
Pick 1–2 small things that support your energy and do them daily.
Morning light, lemon water, a 10-minute stretch, or a protein-rich breakfast.
This isn’t about perfection, just consistency.
2. Hydration > Hype Drinks
Between walking, flying, sweating, and sipping rosé in the sun, dehydration creeps up fast.
Add electrolytes to your water (especially on hot days) and aim for at least 2L a day.
3. Prioritise Protein and Fats
Carbs are everywhere when travelling, and that’s fine! But skipping protein and healthy fats can lead to energy dips, cravings, and hormone imbalances. Try:
Eggs or Greek yogurt in the morning
Local fish or meat with veggies at lunch/dinner
Nuts or seeds as a snack if needed
4. Use Walking as Movement Medicine
Walking is underrated. It supports digestion, blood sugar, circulation, and mental clarity. And it’s the best way to explore a new city without overthinking “exercise.”
5. Breathe Before You Eat
Just try take 3 deep belly breaths before meals. This activates your parasympathetic nervous system, which tells your gut “it’s safe to digest.”
6. Sleep in When You Can
Late nights will inevitably happen, and enjoy them! But don’t be afraid to nap, say no to the 7th day in a row of sightseeing, or have a chill hotel night with your book. Recovery is bliss.
7. Balance the Itinerary
Don’t overload every day. Plan one “main” activity and leave space for spontaneity or rest. Energy isn’t just physical, it’s emotional and mental, too.
Quick Science: Why Gut + Hormone Health Matters While Travelling
Cortisol (your stress hormone) increases with travel stress, poor sleep, or blood sugar crashes, and that can disrupt your cycle or mood.
Your gut microbiome adapts quickly, but sudden changes in fibre, fat, or bacteria from food can cause bloating or fatigue.
Estrogen detox depends on good digestion, constipation while travelling = more estrogen recirculating in your body.
So yes, gut and hormone health does matter on the go. But it doesn’t have to be complicated.
Wellness While Travelling Isn’t About Perfection
You’re not “falling off” your routine. You’re just living differently and that’s more than okay. But with a little intention and a few grounded habits, you can feel energised, clear-headed, and connected to your body, no matter where in the world you are.
As you head away, ask yourself this: What will energise me on this trip?
Not just what will look good on social media, but what will actually leave me feeling nourished and alive?
With love and balance, my Friends x
