Keeping a healthy routine while you travel is hard, especially when you’re on a work trip. Abnormal sleeping patterns and busy schedules are routine when it comes to the lives of frequent travellers. Research has shown that people who travel incessantly because of their jobs are more prone to physical and mental health issues than the regular workforce. From lowered immunity to backaches and stress-induced headaches, there’re a whole plethora of problems that come with work traveling.

So what can you do to increase your immunity and stay fit while travelling for an important work? Here we’re sharing some tips and tricks to make the best of your trips by staying healthy.

1. Exercise and Use Vitamin Supplements

Pre Plan and Exercise

Your immune system is your body’s defence mechanism to fight infections and illnesses. It destroys germs, both bacteria and viruses to keep you healthy. If your immune system is not strong enough, germs and parasites take hold of you and make you sick. Maintaining a healthy diet and exercise routine is directly connected to good immunity. Do some yoga or stretching exercises in your hotel room to keep yourself fit. You may download a fitness and meditation app that keeps you motivated. Further, there are several foods including kiwi, lemon, broccoli, berries and banana that contain antioxidants that help in supporting the immune system. You can also boost your immunity by taking essential vitamin capsules like Vitamin C and D along with zinc daily.

2. Snack Healthy

Snack Healthy

When you’re on the go, you don’t always have access to healthy food. You’re generally limited to snacks and fast food that are definitely not good on a regular basis. Things like potato chips and candies only fill you up for a short while and mostly end up depleting your energy levels due to high salt and sugar levels. Hence, we suggest packing some light, healthy snacks like popcorns and dry fruits for that untimely hunger. Keeping a stack of protein bars are also a great alternative as these can keep you full for longer hours.

3. Hydrate. Hydrate. Hydrate.

Hydrate. Hydrate. Hydrate.

The most important thing when it comes to frequent travelling for work is to stay hydrated. A dehydrated body can have severe effects on your ability to comprehend information logically as well as make you susceptible to the various bacteria and viruses floating around in the air, especially when you find yourself in a new foreign place. A general thumb rule for keeping yourself hydrated through the day is to have at least eight glasses of water. Always try and keep a water bottle with you, if you can find one with a built-in filter, then even better. Hotels generally offer water bottles as a part of amenities in a room; make sure that you drink some before sleeping and after waking up.

4. Don’t’ Drink and Smoke

Avoid Alcohol

When you’re traveling for work, there may be opportunities for you to have a drink or two, whether it’s for business dinner with colleagues or in-flight service due to an upgrade. However, limiting the amount of alcohol you consume while you’re traveling is extremely important as not only can it have a detrimental effect on your sleep patterns but it can also induce fatigue and reduce your overall efficacy. Alcoholic drinks also have a high caloric content that can put a dent into the healthy lifestyle you’re trying to lead while on a trip. Likewise, smoking is also extremely harmful to the whole body. So please stay away from these evils.

5. Take Enough Sleep

Take Enough Sleep

When you’re busy globetrotting, you’re bound to lose out on some sleep, whether it’s due to different time zones, early or late flights, late-night engagements with colleagues, something or the other is bound to make you fall behind on your sleep for the day. Lack of sleep can have an adverse effect on your overall productivity and health as well. So try and commit yourself to catch up on a minimum 8 hours sleep at a stretch, or if that’s not possible, take some power naps in between your work to keep yourself going throughout the day. Most of all, it’s good to utilize the downtime while you’re in the air; try to get a window seat so that you can enjoy your sleep uninterrupted.

6. Mindful Eating

Healthy food


It’s easy enough to get carried away ordering food when you’re traveling; sometimes you can’t resist the delicious local dishes or fast food you get on the go. However, when you’re traveling extensively for work, you’ve got to look into healthier alternatives. If you know that you’re going to be having a heavy meal at a lunch meet up, make sure that the dinner is extremely light and easy to digest. Go for lean proteins, tones of vegetables, nutrient-rich soups, and salads, and don’t be shy asking for healthier options when ordering food. 

7. Keep an Eye on the Things You’re Touching

One of the most important things to keep in mind when you’re traveling is to make sure that you keep your hands clean. Why? Because your hands are going to be touching everything from doorknobs to food trays to luggage handles that have been in cargo with other shipments. Moreover, these same hands are going to be feeding you, touching your eyes and ears as the day wears on. Invest in a good hand sanitizer or sanitizing wipes. Make sure that you wash your hands after touching suspect knobs and other things. Most of us, dry your hands with either a paper towel or your handkerchief. Just don’t put your hands under the hand dryer in the bathroom that blows hot air; it blows bacteria-ridden air.

Lastly, make sure that you include some activities that are guaranteed to be fun while you’re on your business trip. It is essential that you give your body and mind some time to relax. Being healthy and fit should be an overall lifestyle choice and not something you follow just while you’re traveling. The more you get used to a healthy lifestyle in the regular scheme of things, the less willing you’ll be to compromise on it when traveling.

Want to get the best of everything while you’re traveling for work? Check these hotels in India to see if they suit your needs when it comes to maintaining a healthy, hygienic and fit lifestyle on the go.