Top Tips to Stay Healthy

Your guide to staying well on the go – no matter where your solo journey takes you!

Whether you’re hopping a short domestic flight or heading off on a bucket-list international adventure, travel is one of life’s great joys. But between long flights, new foods, different sleep routines, and maybe a little extra indulgence (hello, vacation cocktails), it’s easy to feel off balance. Staying healthy on the road doesn’t have to be complicated, it just takes a few smart habits and a little prep.

Here are our go-to tips for feeling your best while you explore:

Hydration First, Always

Planes, altitude, salty meals, and cocktails? All dehydrating. Carry a reusable water bottle and make it your travel BFF. Aim to drink more than you think you need, especially on long flights or hot weather trips.

Solo tip: Refill your bottle after security at the airport and ask for extra water on the plane.

Pack Your Health Kit

Don’t leave home without a small “just in case” bag with travel-friendly meds like ibuprofen, antacids, motion sickness pills, and Band-Aids. Add hand sanitizer, electrolyte packets, and maybe a sleep aid for jet lag days.

Solo travel bonus: It’s empowering to be self-sufficient and know you’ve got what you need if anything comes up.

Move a Little Each Day

Even if it’s just a 15-minute walk after breakfast or stretching in your hotel room, a little movement helps digestion, circulation, and mood. If you’re solo, walking also doubles as a great way to explore without a strict itinerary.

Try this: Look up a yoga class or walking tour. It’s healthy and a way to meet locals or fellow travelers.

Prioritize Sleep (Even on Fun Trips!)

Yes, FOMO is real. But nothing ruins a trip faster than being totally exhausted. Try to keep some consistency with your bedtime routine: pack an eye mask, earplugs, or melatonin if that helps you wind down in unfamiliar places.

Tip: If your trip spans time zones, set your watch to your destination time as soon as you board the plane and start adjusting early.

Eat for Energy…Then Indulge

Part of travel is definitely about enjoying food, but eating like your body matters too. A few go-to rules: don’t skip meals, get some protein early in the day, and mix in fruits and veggies when you can.

Balance hack: Try the 2:1 Rule—2 healthy meals a day and 1 full-on indulgence.

Be Smart About Street Food + Water

In some destinations, food safety is a bigger consideration. If locals are lining up at a food cart, that’s a good sign. Avoid ice in drinks unless you’re sure it’s filtered. Use bottled or boiled water if local tap water isn’t safe.

Pro tip: A filtered water bottle can be a game-changer for safe hydration abroad.

Give Yourself Grace

You’re not going to “do it all right” on every trip and that’s okay. One late night, extra treat, or skipped gym session won’t derail you. Staying healthy while traveling is about keeping yourself well enough to enjoy the trip, not being perfect.

Real talk: Sometimes your soul needs a nap and a croissant more than it needs a kale smoothie. You’re still winning.

Bonus: Quick Solo-Travel Wellness Tips

• Join a walking or bike tour to mix fitness + fun
• Take a local cooking class and learn healthy meal options
• Journal or meditate each morning to stay centered
• Use a health app to track water, sleep, or movement if that helps you stay mindful
• Don’t forget sunscreen, everywhere, every day