Staying Healthy While Travelling: How to Prioritise Your Wellness Without Missing the Magic
Ok, real talk. You’ve booked the trip. Your suitcase is full of the cute fits, supps, and just a little cube of anxiety. Because if you’re someone who cares about your health, the idea of stepping out of your usual wellness routine can result in a menty b.
Will all your progress stall? Will you feel bloated, tired, and stressed the whole time?
As a health coach and someone who spends a lot of time travelling, including four months travelling through Asia last year, I get it. My trip was part of my hypothalamic amenorrhea treatment plan — in other words dedicated to my health. Staying healthy while travelling doesn’t mean missing out. In fact, it’s the opposite. When done right, your wellness habits can enhance your experience — not hinder it.
In this post, I’ll share realistic tips to help you optimise your health away from your usual routine — without going “all or nothing.” This is about balance, not restriction!
1. Redefine What “Healthy” Means on the Road
Let’s start with mindset. “Healthy” doesn’t have to look like green smoothies and gym sessions every day.
On the road, it might mean:
Walking 20,000 steps while exploring a new city
Eating enough nourishing local food to fuel your adventures
Staying hydrated on flights
Sleeping well in different time zones
Taking rest days without guilt
When you expand your definition of health, it becomes easier to integrate into travel without feeling like you’re falling behind.
2. Move Your Body… Differently
You don’t need to hit the gym daily to stay active. Travelling naturally opens up fun, movement-based experiences — seek them out!
You could:
Go on sunrise hikes or nature walks
Swim in the ocean or your hotel pool
Do yoga at a local studio (I did my yoga teacher training in Bali and it grounded me in so many ways!)
Try a local dance class
Rent a bike in the city
Book accommodation with fitness facilities
In Thailand, I found this amazing open-air gym and trained a few days a week while I was there. It wasn’t about “maintaining the gainz” — it just made me feel strong and hot (when I say hot I mean sweaty because by golly!).
3. Eat to Feel Good, Not To Hit Your Macros
Food is an experience. You should try the local dishes, street food, and desserts. But you can also make mindful choices that support digestion, energy, and mood.
Simple strategies:
Aim for protein at each meal to keep blood sugar stable
Eat veggies when you can—soups, stir-fries, or fruit bowls
Bring digestive enzymes or probiotics if your gut is sensitive
Don’t skip meals or over-restrict — this can backfire
Tune into how food makes you feel, not how “clean” it is, sometimes it’s for the soul, and that is healthy
When travelling, your circadian rhythm and gut microbiome can shift. Supporting your digestion through mindful eating and fermented foods (like kimchi, miso, yogurt) can help maintain balance.
4. Stay Hydrated
Between long flights, hotter climates, and daily adventures, dehydration can sneak up fast — and it impacts everything from energy to digestion to mood.
Hydration hacks:
Carry a reusable water bottle everywhere
Add electrolytes if you’re sweating a lot or flying
Drink herbal teas for digestion (mint, ginger, chamomile)
Limit excessive alcohol or caffeine on travel days
I kept electrolyte sachets in my backpack and drank them after long travel days — it made a big difference to my energy.
5. Prioritise Sleep, Even with Jet Lag
Sleep is our foundation. Without it, our immune system, mood, and hormones take a hit.
Support better rest by:
Sticking to a sleep schedule when possible
Using blue light blocking glasses or reducing screen time at night
Bringing a travel eye mask and earplugs
Taking magnesium before bed (great for stress too!)
Getting morning sunlight to reset your circadian rhythm
Jet lag happens, but your body adjusts faster when you support it with rest and sunlight.
6. Create Micro-Routines for Grounding
While you may not have your full morning ritual, you can build tiny anchors into your day.
What about:
5-minute breathwork or meditation before heading out
Stretching and dry brushing after your shower
Journaling for a few minutes in the morning or at night
A simple skincare routine to help you unwind
My micro-routine while backpacking in Asia was journaling with herbal tea in the morning. It helped set me up for the day and reflect on how I was doing with this new lifestyle.
Pack Smart: Your Wellness Toolkit
You don’t need to bring your entire supplement shelf, but a few essentials can help you feel your best:
Magnesium (sleep and muscle recovery)
Probiotics or digestive enzymes
Electrolytes
Herbal teas (peppermint, ginger, chamomile)
Resistance bands or yoga mat towel
Natural bug spray or sunscreen
If you’re flying long-haul, also pack snacks like nuts, protein bars, or dried fruit to avoid ultra processed inflight meals.
Ditch the All-or-Nothing Mindset
This is not about perfection. It’s about staying connected to your body and making choices that make you feel good majority of the time you’re away.
There will be days where one too many cocktails are head or you skip any form of movement entirely. That’s okay. Health is not a checklist of how many workouts you hit — it’s a lifelong relationship with yourself.
When you ditch the guilt and come back to what feels good, that’s where the magic happens.
Wellness Enhances the Adventure
Travelling is a gift. So is your health. The two can coexist. In fact, when you feel energised, calm, and strong, you enjoy your trip more.
You don’t have to choose between going all-in on adventure or all-in on your wellness routine. You can be flexible, fun, and feel amazing in your body everyday.
If you’re about to head off on a trip, I’d love to hear how you’re planning to stay connected to your health on the road!
Comment below with one wellness tip you’ll be bringing with you — or send this to a travel buddy who’s also trying to stay balanced.
With live and balance my Friends x
