Healthy Holiday Travel Hacks
If you're hitting the roads, rails, or skies this holiday season, it might seem tougher than normal to maintain healthy nutrition and fitness habits. After a plane, a shuttle, a long road trip, and an all-day bus trip in the span of four days last week, here are some of my best tips for supporting your overall health and well-being when you're away from home.
#1 Stay Hydrated
When I fly, I always bring a reusable water bottle to fill at the water stations. I like my water icy cold, so I find a food vendor that sells fountain drinks and ask for a cup of ice. Often it's free, but either way it's cheaper than buying a overpriced bottle of room temperature water.
For the road trips, I tried to pace my beverage intake to avoid having to make too many pit stops. If you've seen me at the gym with my collection of various drinks, you'll know that not drinking as much water (and coffee) is a struggle for me!
I tried to make sure I was super well hydrated before it was time to hit the road, and then I replenished after with lots of water and an electrolyte drink. I use Liquid IV but Gatorade or any electrolyte solution works!
#2 Eat a Balanced Meal (Protein + Carbs) Before Heading Out
Before I headed to the airport, rather than take my chances on long lines and hit-or-miss airport food, I had my usual oatmeal, eggs for protein, and a banana.
If you know you'll be in the airport for awhile or you like to get there wayyyyy early, having a sit-down meal in the airport is a great way to ensure you're getting a full meal vs. relying on snacks here and there. It's also much pricier, so a full meal at home or packed along with you is also smart.
When I had to pick up breakfast on the road and I knew I'd be in the car all day, I also started with protein (omelet bites from Dunkin) and carbs (bagel). That combo is going to help give you energy and keep you feeling full longer, which is key when you're traveling!
For my meals on the road, I primarily stuck with salads topped with chicken to get some veggies and protein. They're not the easiest if you're the one driving but totally doable if you're a passenger!
#3 Pack Snacks
To minimize stops and the possibility of hanger, pack snacks. I do this in my daily life, but it's especially key for travel!
You can buy snacks at the airport or on the road, but I like to stock up on my faves from the store for a fraction of what the same thing would cost at the airport.
If you're traveling with a cooler, you can stock up with fresh fruit, lunchmeat, hard-boiled eggs, yogurt (if you're not flying!), etc. I also like things like beef jerky or nuts which will provide some protein that will keep me full longer than something like crackers, for example.
If you use protein powder, that's also easy to pack and a great way to ensure you're meeting your protein needs even when your meals might be a little random.
#4 Move Around as Much as Possible
I am not a "sit at my gate at the airport" person. I am a "wander around the airport and then get to my gate at the last minute" person. I much prefer to be moving, especially right before I'll be sitting in a tiny cramped seat for the next several hours!
On my road trip, I did a few stretches at rest stops, walked around a bit, and even danced a little to whatever song was playing when I was pumping gas. When I finally arrived, feeling stiff and tight after hours in the car, I took time to do the regular mobility sequences I do before workouts, and I woke up the next day feeling so much better.
It doesn't have to be a lot, but keeping your muscles loose, getting your body into different positions after being stuck in a car or plane, and increasing blood flow throughout your body is key even if you can't do an actual workout.
#5 Breathe & Be Patient
Healthier travel doesn't just refer to physical health but to mental health, too.
Flight delays. Traffic jams. Gate changes. Forgotten luggage.
None of it is ideal. But it happens.
Prepare as best you can in advance to minimize issues and be prepared for contingencies.
Take a breath. Have a snack (it all seems worse if you're hungry!) Do what you can do and let go of the rest.
Be kind. You never know what someone's going through, but you can't go wrong by keeping your cool even in sticky situations and just being a decent human.
