Let’s be honest — travelling is chaos.
Early flights. Late dinners. Coffee for breakfast. Five-hour delays and ten-minute lunch windows. You’re living out of a suitcase and wondering if it’s physically possible to survive on protein bars, hotel coffee and half a banana from the airport lounge.
And that’s okay.
This isn’t about being perfect, it’s about being prepared because staying healthy(ish) while travelling shouldn’t mean sticking to a rigid routine, skipping every indulgence, or ordering the dry chicken salad (again).
This is your permission slip to keep health real, wherever you are.
1. Hydrate like it’s your job
You’ve heard it a thousand times, but here’s the truth: when you’re dehydrated, everything feels harder - energy dips, digestion slows, moods tank. If you’re feeling fancy, throw in some electrolytes. They help!
Hack: Buy a big bottle of water at the airport, then refill it everywhere possible.
2. Pack snacks that actually taste good
You need snacks that travel well, taste amazing, and make you feel good after you eat them. Because airport trail mix is dusty, and your third granola bar of the day is not it.
This is where your emergency stash comes in. Think: Health Lab balls and protein bars (we’re biased, but… facts)
Real tip: Keep at least one snack in every bag. Because the only thing worse than being hangry is being hangry and lost in Times Square.
3. Move your body, but don’t pressure yourself to “work out”
Walks count. Dancing after dinner counts. Stretching in your hotel room in your pjs? That definitely counts. The goal isn’t to burn calories - it’s to feel good in your body after a long flight, a heavy meal, or a full day of city exploring.
Try this: A “movement menu” - choose from a 5-minute stretch, a quick walk, or a full-body Pilates video depending on your energy.
4. Anchor your day with one feel-good ritual
Maybe it’s your morning coffee. Maybe it’s journaling after each day. Maybe it’s having one thing that grounds you while everything else changes.
For us? Morning coffee + a protein ball = the emotional support combo that gets us through the time zones.
5. Give yourself permission to enjoy the trip
You are not a walking wellness spreadsheet. You’re a woman living a big, beautiful, sometimes unhinged life. That means tiramisu happens. Late nights happen. Getting hangry in traffic and demolishing three balls in one sitting? Absolutely happens!
Mantra to remember: It’s not about being perfect. It’s about showing up, staying grounded, and feeling good enough to enjoy the ride.
Bonus: You don’t need a rigid routine to stay well on the road.
All you need is a little prep, a snack stash, and a gentle reminder: health isn’t something you pack once and leave in your suitcase. It moves with you, wherever you go.
Loved this?
Share it with your travel bestie. Or better yet, send her a snack box. (wink!)
Want more real-girl tips for staying healthy(ish) while travelling? Follow @healthlab on Instagram for travel snacks, hacks and good vibes.
