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8 Travel Wellness Hacks

By Ethan Boldt

May 15, 2025

Are you taking a travel vacation in the next few weeks or months? If so, you’re probably excited to take a break from your daily grind, de-stress and enjoy a place probably pretty different from home.

You’re probably already planning some outings, looking forward to the local food, and have your hotel or Airbnb picked out. But if you want to stick to your wellness routine while traveling, that’s a different set of requirements and plans. Let’s get into what you’ll need to stay on track with your health goals.

First, traveling by itself is a great idea for your health. Studies indicate that people who are able to travel report better mental, physical and emotional health than those who rarely travel.

Second, traveling can be a double-edged sword, as on one hand you can have tons of fun but you can also indulge far too much rich food, sweets and even alcohol while not necessarily moving that much. Traveling also usually means changing time zones and cutting into your sleep, potentially getting dehydrated, more likely to get an upset stomach and exposing your immune system to new challenges.

Here’s how to switch that up while still setting out to have a blast. Here are 8 travel hacks to keep you on your wellness journey.

1. Pack light but pack for everything

The No. 1 mistake people can make when preparing to travel is overpacking. To prevent that from happening, just take one carry-on bag and pack it without using the expander portion. This way you can still bring a few gifts home.

Also take a good look at the weather where you’re headed and pack appropriately. Maybe you need a rain jacket or a swimsuit, for example. And mirror your clothes to the activities you’ll be doing, including footwear. Ideally, just bring one extra pair of shoes (and they’re space hogs) besides the pair you wear on the plane. Perhaps a slip-on pair of flip flops, too.

A couple of days before you’re heading out, place all your clothes and other travel needs (toiletries, electronics, supplements, etc.) on your bed. Whittle it down to what you really need. Then figure out what you want in your personal time, such as a backpack, to stow under the seat versus what will go in the suitcase.

Consider bringing a reusable water bottle, as you’ll likely bring that with you everywhere. Just make sure it’s empty before you go through security.

Lastly, if you’re older and flying, consider knee-high compression socks to aid your circulation. You can check with your healthcare professional about this.

2. Bring a portable blender or shaker bottle

Save money and time, plus get in a high-protein breakfast, by bringing a blender or shaker bottle. Not your big one at home but simply a travel blender that you can get relatively cheaply.

Wherever you go, get some local fruit, some bagged ice and bottled water. Add your favorite protein powder like Ancient Nutrition’s collagen or whey protein, and you’ll have an easy breakfast. You may want to bring your protein powder in a sealable plastic bag or small jar rather than a big tub.

3. Bring travel supplements

On top of a protein powder, travel supplements — a strategic selection of vitamins, minerals and other supplements — can be your secret weapon for staying health-focused and energized throughout your trip.

Travel exposes us to new environments. Supplements to support immune system health like vitamin C, D3 and zinc are great take-along options. The Healthy Immune System Bundle contains all three.

Digestive support is important while traveling, due to consuming unfamiliar foods and beverages. SBO probiotics replenish healthy gut bacteria, promoting smooth digestion.

Jet lag, long flights and busy itineraries can leave us feeling drained and fatigued. Certain supplements like Clean Energy can provide an energy boost, helping you stay alert and energized throughout your trip.

Travel often involves increased activity and drier climates, which means you should focus on staying hydrated. Electrolyte supplements like Multi Collagen Advanced Hydrate (yes, you get your collagen in this way as well) or Rapid Hydration (in convenient stick packs) help maintain fluid balance, especially after long flights.

Changes in diet and eating patterns while traveling can lead to nutritional gaps. Multivitamins can help ensure you receive essential vitamins and minerals even when your diet may be less than optimal.

4. Make movement part of every leg of your journey

Whether you’re flying, going by car or bus, or whatever mode of transport, you will probably be sitting for quite some time. That means you need to take advantage of any time you can stretch those legs.

Here are some easy ways to get in extra movement during your journey so you don’t arrive stiff and bloated:

• Stand while the boarding process begins rather than beaching out on a bench.

• Walk around the terminal when time allows; stop at a rest stop and take a short stroll; on occasion, walk down the aisle of the plane, bus or train.

• When you arrive, get in short workouts in your hotel gym.

• Plan walks, biking trips or hikes wherever you’re going.

5. Skip typical snacks to avoid bloating

Those free carbonated drinks, cookies and pretzels on the plane are loaded with sugar and salt. Skip by just getting sparkling water and BYOS (bring your own snacks)!

Protein snacks help you stay full, keep the blood sugar steady and can even reduce food cravings. So think beef jerky, nuts and seeds (almonds and pumpkin seeds are best), and mix up a protein shake in your bottle.

6. Beat jet lag

Crossing time zones throws your body's natural sleep-wake cycle out of whack, but jet lag is not inevitable. It’s key to get on their hours as soon as you arrive. That means staying up if you need to.

If the sun is out, try to get some sunshine as soon as you arrive and certainly the following morning. It will help recalibrate your circadian rhythm and trigger bodily processes that boost your energy during the daytime hours and increase production of melatonin (the hormone that lets your body know it’s time to sleep) about 12 hours later.

7. Find the best local foods but have a macronutrient plan

The rule to stick by to keep your diet on track is to make sure you’re getting a balanced diet of healthy carbohydrates, fat and protein. And try to eat real food, as in fruits and vegetables, plus meats and fish.

While treats will probably be available in many places, reserve those for just once a day. Same deal with booze. Once a day is enough.

8. For longer stays, cook some simple meals for a reset

All of those meals can take a toll on your wallet and tummy. Instead, if you have a kitchen, enjoy the local market and cook up some simple meals, such as a lunch or dinner each day. Go out for the other meal. And always have breakfast at home.

Easy meals to make include a chicken stir fry, pasta salad, grilled chicken breast sandwiches, grilled fish and veggies, etc.