If frequent travel is part of your job description, jet lag and fatigue would be your best friends. It’s common for business travelers to come home feeling disoriented and ill. Disrupted sleep routines, public transportation, and frequent contact with high-use surfaces are the major reasons why you feel under the weather more often.

But since travelling is something you can not avoid, there are things that you can do to keep yourself healthy and energized during those trips. In this blog, we will uncover 5 easy habits that you could include in your travel routine to avoid sickness and stay healthy while traveling.

#1 Mind What You Eat and Drink

The first and foremost rule of staying healthy and energized anywhere, be it at work, home, or even when travelling long distances, is keeping your dietary intake in check. While exploring new foods and consuming high-calorie foods while away from home could be tempting, it could lead to serious health issues in the long run and even make you feel lethargic.

Make an effort to choose healthier food options, instead of airport foods that are heavy and fatty. Go for salads instead of fried chicken, or choose lean and clean meats over your favorite steak. Say no to pizzas and burgers, instead pick up lighter food like power bars or sushi.

The lighter the meal, the more energized you will feel throughout your day, and reduce your chances of falling sick.

Another good way to keep your on-road diet is to plan ahead, instead of relying on last minute choices. Our decision-making abilities are often impaired when we are hungry or in a hurry, which often leads to jumping on the next best available meal. So, go through your hotel’s menu and plan your meals ahead of time.

#2 Extra Precautions While Taking a Flight

Airplanes are generally a hotbed of germs, and traveling frequently on flights can expose you to various kinds of microorganisms. Therefore, it is vital that you take extra care while taking a flight. In addition to washing your hands frequently, consider wiping down your seat, tray, and armrests with sanitizing wipes before sitting down. This simple step can help reduce the chances of picking up germs from shared spaces.

You also need to make sure to stay hydrated throughout the journey, as the dry air in the cabin can easily dehydrate you, making you feel sluggish. Always carry a water bottle with you and aim to drink water throughout the day. If you are on a long flight, make sure to ask for water regularly and avoid alcohol or caffeine, as they can dehydrate you further. To maintain a healthy and timely water intake, put 30-minute reminders in your phone or smart watch, so you never miss another sip.

Another little-known tip for staying energized during flights is to move around the cabin regularly. Taking short walks and stretching your legs every few hours will keep your blood circulating and prevent stiffness and fatigue.

#3 Low Impact Exercises Go a Long Way

It’s easy to get caught up in back-to-back meetings or long flights when you are traveling for work, and this could leave you feeling fatigued and stiff. So, stay active and take out time for a good stretch, as that could turn out to be a game changer in boosting your energy levels. Incorporating short periods of physical activity, even when you do not have time for a full workout, can help your body stay healthy.

Take a brisk walk whenever you can, around the hotel or the office building, ditch the elevator whenever possible, and take the stairs, or just some simple stretches in your room could work. Doing these small movements throughout the day can keep your body and mind alert, focused, and energized during your meetings.

#4 Prioritize Sleep, Even on the Go

Now this is a big one. Between red-eye flights, early morning meetings, and constant change in the time zones, sleep often takes a back seat. We take our sleep schedule for granted without realising that skipping sleep will not only make you cranky, it will mess with your concentration and overall energy level.

So, try to maintain a consistent sleep schedule as much as possible, even when you are in a different city or country. If you have a late-night flight, resist the urge to take a nap and instead wind down for bed to sync with the local time zone. Carve out a proper sleep routine, even if it is just 15 minutes before bed.  This could include dimming the lights, keeping your phone aside, doing a bit of deep breathing exercises, etc. This way, you signal your body that it’s time to sleep even when you are travelling.

Plus, if you are someone who enjoys vaping and if that helps you calm your nerves, convenient disposable vapes for frequent travelers are a great accessory. Take a few puffs wherever you are, and you are good to wind down for the day.

#5 Do Not Skip the Mental Recharge

While almost everything in this post has been about keeping you physically active, recharging your mental battery is equally important. No matter how much you love travelling, even the most exciting business trips can get overwhelming. This happens more often than we would like to admit, especially when switching between calls, airport lounges, and unfamiliar environments.

So, unplug and take a few minutes for your mental wellbeing. You could just sit in a cozy cafe by yourself and sip on your favorite coffee, or take a few puffs off your vape, enjoying your favorite flavours. Taking a walk without your phone or doing a 5-minute meditation helps too. These moments of mental stillness can help you process the day, reduce stress, and show up more present in your meetings.

Bonus tip: There is always enough time to take out from your busy schedule for your wellbeing, if you know how to manage it the right way. Consider blocking 10 to 15 minutes in your busy calendar as “DND” or “Me” time, and use it however you may like.

Final Thoughts

Business trips do not always have to be hectic and tiresome, and they surely do not have to make you feel like a zombie every time you come home. They have to be fun, productive, and enjoyable. By adopting just a few of these easy habits, you can protect your health, maintain your energy, and actually enjoy the experience of traveling for work.

Hence, the next time you are traveling to meet a client or for a conference, do not forget to pack these simple wellness habits too. And above all, get rest as much as possible, sleep right, eat right, and never forget to take your supplements so that your immune system stays as happy as your body and mind.