How to stay healthy on the road

Discovering how to stay healthy on the road is the key to really making the most of your adventures

There are some very simple things you can do to learn how to stay healthy on the road, and once you work these into your routine, you will feel amazing. You might even consider working them into your home life routine when you return from your travels!

Hydration is key

Hydrate, hydrate, hydrate. We can’t emphasise this one enough; hydration is one of the most important aspects of learning how to stay healthy on the road. We suggest you invest in a water bottle (that is BPA free) and keep it topped up as you move around. Take advantage of free water fountains wherever you can, and if you’re wary of some water sources, invest in some water purification tablets. Keeping hydrated will give you energy and keep your body ticking over as it should – even after countless hours on the road.

Pack smart snacks

You want to pack things that will transport well (so leave the soft fruits at home!) Think nutritious, compact and tasty. We recommend things like cereal bars and nuts, as they fit easily into your bag, won’t cause a mess and keep your vitamin levels up, which is so important for your health and well-being.

Get stretching

If you’ve been cooped up on a plane, train or coach for too long, your body will start to ache and you’ll feel grumpy and tired. Skip out on any unnecessary irritation by getting in some exercise. Find some space, even just in the aisle, and do some simple stretches, focusing on your legs and back. If you can, try walking around for a bit to warm up the muscles and get the blood pumping again.

Be careful in the sun

One of the most important questions people ask when they want to know how to stay healthy on the road is how to look after themselves in the sun. It’s never been more important to have a dedicated skincare regime which incorporates sun protection! We recommend avoiding the sun at peak times when it is highest in the sky, wearing a high SPF, and donning a hat and sunglasses where possible.


Sleep wherever you can – those few minutes of a power nap could make the difference between you catching that connecting flight or being alert and awake for one of the best moments of your travels. If you invest in a handy travel pillow, you’ll be prepared to catch a few winks of sleep at the drop of a hat – or should we say pillow?

Keep clean

Keeping things close by, like hand sanitiser, wet wipes and an all-purpose soap that washes your hair, body, clothes and dishes, is very important when you want to know how to stay healthy on the road. It keeps germs and bacteria at bay and helps you stay clean and healthy.

Be careful what you eat – How to stay healthy on the road

There is nothing worse than falling ill because of something you ate, so learn how to stay healthy on the road by avoiding food poisoning. Read our handy guide on eating and drinking safely – no matter where you are!

Study basic first aid

Knowing the ins and outs of small cuts and bruises will be so helpful when you’re travelling. Pack a small first aid kit, arm yourself with some knowledge and you’ll be the most popular person on your trek – trust us!

Get advice before you travel

Call into your local TMB Clinic before you travel and get expert health advice on your destination.  They can advise on what vaccinations you may need and what you need to be aware of before travelling. Getting the right information and correct vaccines for your trip are so important!


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