Traveling for work can be a whirlwind — between hopping from city to city, managing packed schedules, and juggling endless meetings, it’s easy to lose sight of your health. This fall, I’ve been on the go more than ever, shuttling between New York, LA, and now Chicago. While I’ve loved the new opportunities, let’s be honest: travel doesn’t always bode well for our well-being. Early flights, late nights, and airport food can quickly derail the best of intentions, leaving you feeling drained and out of balance.
Sound familiar? If you’ve ever returned from a trip and needed an entire week to recover from poor sleep, restaurant meals, and a total lack of movement, you’re not alone. But after years of fine-tuning my travel routines, I’ve discovered a few simple strategies to help me stay healthy and energized on the road. It’s all about being intentional with your choices, from your sleep habits to what you pack.
Here’s how I’ve built my ultimate “feel-good” travel toolkit, designed to keep me feeling my best no matter where I am.
1. Sleep Is Non-Negotiable
I used to let travel disrupt my sleep without giving it a second thought, but now I know how crucial rest is for staying energized. This season, I made a commitment to prioritize sleep — no matter how early my flight or how late my dinner. Instead of burning the candle at both ends, I’ve learned to say no to super-early flights and late-night dinners. The result? I feel more rested, more productive, and more able to keep up with my packed schedule.
A few strategies I’ve adopted to ensure better sleep while traveling:
- Earplugs & Eye Masks: Hotel rooms can be noisy, and flights can be even worse. I always carry earplugs and a soft eye mask to block out any distractions, whether I’m trying to sleep on the plane or get a good night’s rest in a new city.
- Melatonin: On longer trips or when crossing time zones, I rely on melatonin to help reset my sleep cycle. It’s a gentle way to get my body back on track.
- Sleep-Friendly Environment: Whether I’m in a hotel room or an Airbnb, I try to create a relaxing environment before bed. This means dimming the lights and using lavender-scented sprays or oils to wind down.
2. Healthy, Energizing Snacks
Airport food can be a major pitfall. Between the greasy pretzels and sugary snacks, it’s easy to fall into the trap of eating whatever’s most convenient. But I’ve learned that bringing my own snacks is key to staying energized and avoiding those post-flight crashes. I’m all about quick, nutrient-dense snacks that keep me feeling full without overloading on sugar or processed foods.
Here’s what’s always in my carry-on:
- Protein Bars: I swear by a good protein bar. It’s easy to eat on the go and keeps me full for hours. My go-to brands are RXBAR and KIND, which offer minimal ingredients and real nutrients.
- Nuts & Seeds: A small bag of mixed nuts or chia seeds is the perfect snack for a mid-flight pick-me-up. They’re full of healthy fats, protein, and fiber, all of which help sustain energy levels.
- Fresh Fruit: Apples, bananas, or citrus fruits are a great, hydrating option when I need something fresh. I make sure to pack them in my bag for quick access between meetings or during long flights.
3. Hydration: More Than Just Water
When you’re flying, staying hydrated isn’t just about drinking water — it’s about making sure your body gets the right kind of moisture. Cabin air is notoriously dry, and dehydration can leave you feeling sluggish and uncomfortable. I’ve developed a simple hydration routine that works for me, and it’s become a non-negotiable part of my travel toolkit.
Here’s how I stay hydrated on the go:
- Reusable Water Bottle: I never travel without my water bottle. Whether it’s a long flight or a day of meetings, I make sure I’m drinking plenty of water throughout the day.
- Herbal Teas: A soothing cup of tea, like chamomile or peppermint, is my go-to during flights. Not only does it help keep me hydrated, but it’s also a calming ritual that helps me relax.
- Facial Mist: For that extra boost, I love a good hydrating face mist. It’s perfect for refreshing my skin mid-flight or when I need a little pick-me-up during a busy day.
4. The Right Skincare & Beauty Essentials
I’ve learned the hard way that my usual skincare routine just doesn’t cut it when I’m traveling. Flights, hotel rooms, and constantly changing climates can really take a toll on my skin, so I’ve refined my travel skincare regimen to ensure I look (and feel) my best.
Here’s what’s in my beauty bag:
- Moisturizer: A travel-friendly moisturizer is key. I love a lightweight, hydrating formula that doesn’t leave me feeling greasy but keeps my skin nourished throughout the day.
- Tinted Sunscreen: Whether I’m outside or inside, sunscreen is a must. I love a tinted version that provides both coverage and protection while keeping my skin looking fresh.
- Face Oil: A good face oil is a lifesaver when my skin feels dry or dull. I love to apply a few drops before bed to lock in moisture and wake up with a healthy glow.
5. Mindfulness and Mental Clarity
Travel can be mentally taxing, and without a moment to decompress, it’s easy to feel overwhelmed. To stay balanced, I make time for mindfulness during my travels. Whether it’s a quiet moment in the morning, a meditation session on the plane, or simply listening to a podcast that inspires me, I find ways to keep my mind at ease.
Here’s how I stay mentally refreshed on the go:
- Meditation Apps: I use Headspace or Calm to guide me through quick, calming sessions. It helps clear my mind and reduces any stress or anxiety that comes with a hectic travel schedule.
- Podcasts: A good podcast is an instant mood booster. Whether it’s an inspiring conversation or a deep dive into a new topic, podcasts are a great way to stay mentally engaged and uplifted.
