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New Year, New You, New Healthy Travel Routine!

Your travel routine can definitely affect your health. We understand that it’s easy to fall into the trap of high calorie meals, little exercise and expenses due to unforeseen medical issues.  If travel is a key component of your job or personal life – check out these 7 tips to help you stay healthy on the road.

Do your research!

When traveling to a foreign country, it’s important to do your research and know the risks before you go.  If your company uses a travel management company, they should be able to provide you important information such as:

  • What type of climate will you be in? Will there be a higher risk of heat stroke?
  • Do you require any vaccinations and are there any contagious diseases that are easily transmitted through mosquitoes, water, or unsanitary conditions?
  • Will you be flying into a high elevation creating a risk for altitude sickness?
  • What can you expect in terms of food options?
    Plus Travel Group, for example, provides useful information on 30 categories their travelers need to know before they travel.  Click here to see the type of information they provide to their travellers.

Practice Safe Hydration!

Is the water safe for consumption in the part of the world that you are travelling to?  To be safe, drink only bottled or treated water.  Consider investing in a really good water purifier bottle that you can take with you on your travels.  The GRAYL Ultralight Water Purifier Bottle is ideal for global travelling.   It features a built-in purifier that allows you to fill your bottle from any fresh water source, then transforms it into safe drinking water in 15 seconds with the push of a single button. Whether you’re drinking from a river or a suspect hotel tap, the purifier removes 99.99 percent of viruses, disease-causing bacteria and protozoan cysts.

Click here to purchase it from amazon.

Avoid certain foods if water sanitation is a concern

Avoid salads in countries where water sanitation may be an issue, as well as any unpasteurized dairy products or raw foods that may be washed in water. Stick to fruit that can be peeled, such as bananas, oranges, pineapples and mangoes.

Ensure you have medical insurance…just in case!

An unplanned and serious injury can happen in the blink of eye. Ensure you are fully covered with proper travel insurance. Check with your credit card company or your employer’s insurance plan prior to travel to see if you are covered for travel medical insurance. If not, consider buying it directly or from your travel management company.

Research Local Food and Stock Up Upon Arrival   

If healthy eating is a priority for you then the more research you can do prior to your trip, the easier it will be to maintain a healthy lifestyle while travelling.  Does your room have a fridge? If so, try to find a nearby grocery store and lookup a couple of highly rated restaurants in your area that offer healthy choices.

Get as much sleep as you can!

Adequate sleep helps your immune system stay strong and promotes recovery  Whether in transit and once you arrive; try to get at least 7 or 8 hours of sleep every night while away.  We know how hard it can be to sleep on a plane so here are some things to consider; seat location (window allows you something to lean on), cut down on carry-ons so don’t end up having to limit your legroom, bring a neck pillow, and invest in noise cancelling headphones.

Scope out the local fitness scene and/or plan your running route

If your hotel doesn’t have the best gym facilities, then definitely check out these apps to ensure you can stay on track with your regular fitness schedule and travel routine!


Free on Android and iOS

Get outdoors with AllTrails and explore 50,000+ walking, running, hiking, and biking trails around the world! This app is seriously the best. Discover hand-curated trail maps accompanied by photos and reviews. And you can further filter by dog-friendly, kid-friendly, and accessible trails!


The app is free but membership rates vary by city. Available on Android and iOS.

ClassPass is a great way to access fun fitness classes in 39 cities around the world. The app will even make recommendations based on classes you enjoy and places you frequent!

For more great travel app recommendations click here to check out the resources section  of our website.

Stick to your travel routine! Safe Travels!



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