5 Tips for Staying Healthy While Traveling

5 Tips for Staying Healthy While Traveling

I love the excitement of traveling -- seeing new places and exploring cities. I enjoy researching and finding new places to eat, cozy places to stay, and adventures to pursue. However, staying healthy while traveling can be tough sometimes, and it is particularly limiting when you are traveling by plane -- no liquids!?! Relying on airport food?!? Ugh.


I’d like to share some of my favorite tips for traveling by air, which is something I do with some frequency. You may already be doing some of these things (hooray!) but hopefully you will glean a tiny gem of inspiration from this post.


Stay Hydrated

Unfortunately, you can’t bring your own purified water into the airport. Or your favorite kombucha. Or a homemade smoothie. (Man, this sounds limiting, doesn’t it?) But you can still stay hydrated -- and no, buying coffee in the airport doesn’t count as hydration!


Bring your own water bottle, and just make sure it’s empty by the time you reach the TSA line. I love my Hydro Flask and I carry it with me just about everywhere. Bringing my own ensures that I’m not throwing away more plastic and that my water isn’t contaminated by the BPA-filled plastic bottles in the airport stores.


Do you prefer flavored water? Add a drop of grapefruit or lemon essential oil to your water bottle before you leave the house. When you get through security, find yourself a water bottle filling station and fill ‘er up. Ta-da! Flavored water :)


Can’t find a filling station or found one but it is out of order? (I found two this past summer and both were out of order.) Ask a food establishment if you can fill your water bottle there. You may have to buy something (may I suggest a cup of herbal tea or a piece of fruit?) but many will give you water with no charge.


Pack Your Own Tea


Bring your own herbal tea bags for the plane. I usually pack some ginger, mint, and chamomile tea to take with me. When the flight attendants come around for your drink orders, just ask for a cup of hot water. It might take an extra minute to get it because they don’t always have it readily available on the cart, but they are always happy to bring you some. This way, you avoid the caffeine (coffee, black tea, soda) and extra sugar (soda, juice) on the drink cart. Ginger and mint teas are great for nausea or abdominal discomfort and chamomile is ideal for those red eye flights to help keep you calm and sleepy.


Bring More than Snacks


Easy to pack snacks like homemade truffles are great for short trips (and car rides!) If you are planning to fly during a mealtime or anticipate being hungry, pack more than just a snack. I often make something like Tabouleh, Roasted Veggies, or a salad and bring it with me. For obvious reasons, soup won’t cut it, but packing something loaded with veggies will be more satisfying than just eating a bar and will also help save you some money (even if you can find healthier choices in an airport -- they are expensive!). I also suggest packing some fruit -- apple, clementines, berries -- as they give you sweetness without the indulgence of candy or chocolate while you are traveling.


Essential Oils


I’ve mentioned them before -- grapefruit and lemon are great for enhancing your water. Bringing full bottles of oils isn’t necessary though. You could make travel-ready rollerball versions with a few drops of oil and some fractionated coconut oil or jojoba oil to roll on when needed. Or you could buy these little bitties to put some of your favorites in (best for ones you might want to add to water).


Here are some of my favorites for travel -- good for planes and for being somewhere new!

  • Lavender: for calming

  • Lavender and Peppermint mixture: for headaches

  • DigestZen: for stomach discomfort

  • Lemon or Grapefruit: to liven up your water

  • Vetiver: for sleep


I buy most of my oils from DoTerra, but you can also find great options at your local health food store. Just remember -- quality counts when you are buying oils so do some research on brands. Here is a handy article to help you out if you are wondering where to start.




Eating healthy food, drinking water and herbal teas and having essential oils handy are all helpful, but what if you’re stressed out about flying? I’ve recently fallen in love with the meditation apps Rest & Relax and Simply Being. Rest & Relax is perfect for meditation before bedtime. You can set a time anywhere from 5-25 minutes and can choose a background music of your liking. These meditations are calming and need no wifi, making them perfect for travel. Simply Being is very similar but I find it great for morning meditations or mid-day reboots as it is more uplifting than Rest & Relax. Even five minutes can make a huge difference! You can buy the bundle in the App Store for about $3 and, in my opinion, totally worth it (available for both iPhone and Android).

Do you have any tips for healthy travel? How do you stay well on your adventures? I’d love to hear from you so please reach out and send an email to let me know your tips!  You can find me at karenscolorfulkitchen@gmail.com or on Instagram/Facebook at Karen’s Colorful Kitchen. I look forward to hearing from you soon!

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