Staying Healthy While Traveling

Expert Tips for Staying Healthy While Traveling for Work

According to the CDC, roughly 1 in 6 Americans, or 48 million people, get sick a year. Those numbers are staggering but not surprising at all.

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According to the CDC, roughly 1 in 6 Americans, or 48 million people, get sick a year. Those numbers are staggering but not surprising at all.  

Getting sick is part of life, and there are many ways it happens; however, one of the biggest culprits and Petri dishes in modern-day society is our most effective mode of transportation, airplanes.  

According to a new study, passengers sitting within two seats or one row of another passenger with a respiratory illness have an 80% or even greater chance of getting sick.

What are some ways to avoid harmful illnesses? What tips, tricks, or even advice should be given on staying healthy during the sickest part of the year? 

Here are some tips for staying healthy while traveling. 

Water. Lots. Of. Water

It can’t be expressed enough that drinking water and staying hydrated are huge stopgaps for any sickness season. Drinking water helps get rid of unhealthy toxins. Water flushes those negative toxins out of the system. 

A helpful adage to the water-drinking experience is to try water infused with fruit or electrolytes. The fruit naturally adds some needed delightful flavor. The combination of water, potassium, and other minerals   

Get bottled water. Bottled water is necessary due to unsafe drinking water and conditions worldwide. If filtered water is available, then by all means, but being safe about drinking water is critical to good health. 

Get Some Much Needed Z’s

The combination of being hydrated and getting that much-needed crucial sleep is the first step in staying healthy during the cold season. The importance of sleep can’t be overstated.

In fact, during the sleep cycle, the body undergoes repairs and rejuvenation, with processes such as muscle growth, tissue repair, protein synthesis, and hormone release primarily occurring during this time. A detrimental lack of sleep can impair these vital functions, leading to a weakened immune system, which increases the likelihood of becoming sick.  

According to the National Institute of Health, the average adult should get between 7 and 9 hours of good sleep a night, and adults who sleep less than the recommended 7 hours increase their chance of some serious health issues in the future.  

That said, drink water and sleep well to stay healthy.  

Healthy Snacks?

When traveling, are you always hungry regardless of the trip? 

You may feel the urge to run to your local 7-Eleven and grab a soda, bag of potato chips, or even some high-sugar candy. Eating a high-carb and high-sugar snack is incredibly easy and satisfying, but it might not be the best to keep you healthy during a very important work trip.  

Many alternatives can replace those high-sugar and high-card snacks. Nuts and dried fruits are healthy alternatives that are salty and sweet without all the added sugar.  

Our favorite healthy snack is low-sugar protein bars, which are easy to consume and have the necessary vitamins and minerals to keep healthy.  

The next time you head to the airport or even search around the terminal floor to find a snack, think twice about your snack decisions. 


Exercise, in general, is crucial for pristine health and well-being. It can also alleviate the stress from your work trip. We highly suggest looking for a gym in your hotel or even a day pass at the local gym in the area.

This goes without saying: health and energy levels will improve tenfold if exercise is incorporated into business travel. 

Most hotels will have a gym, but there’s also the option to go for a daily walk in the area where you’re located. This will increase your heart rate to a healthy level and could take your mind off of some unavoidable work stress.  

Digestive Health

A healthy gut leads to a healthy body and a healthy mind. Pivotal research shows that many business travel goers develop digestive problems when they don’t have regular meals but are treated by consuming large meals, most likely from restaurants. 

How can business travelers avoid common digestive problems?  

It might be unavoidable not to attend all the business dinners on your docket. However, we suggest having smaller meals instead of 3 large meals throughout your business trip tenure.  

Yogurt or kombucha can also help, as both are fermented. Fermented foods and drinks are great for gut health. Many health experts believe they are huge byproducts for a healthy gut.  

Another helpful food tip that we should talk about more is bone broth. Bone broth contains a plethora of collagen with natural anti-inflammatory properties and can nourish your stomach lining.  

A non-food product that surprisingly really affects gut health is smoking. We suggest avoiding smoking. Smoking can contribute to many health issues, such as heartburn and painful stomach ulcers.


Maintaining good health while traveling for work is essential yet achievable with the right strategies.  

Serious prioritizing hydration, consuming nutritious meals, not just large corporate dinners, engaging in regular physical activity, and ensuring adequate rest is the basis of traveling health.  

By integrating these helpful tips into your travel routine, you can ensure that your health remains a top priority because it is.  

Health is your wealth, especially when away from home, so act accordingly.

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