For those of us who are passionate about traveling the world, we know it creates unforgettable memories and life-changing experiences. Exploring unique landscapes, learning how people live across the globe, and trying new foods—these moments stay with us forever.
But let’s be real—travel can also throw our body and mind out of balance if we don’t take extra steps to care for ourselves while on the road.
Time zone changes and long transit hours disrupt our circadian rhythms. Our gut microbiome takes a hit from unfamiliar spices, local bacteria, and parasites we’re not exposed to at home. We often skip nutrient-dense meals in favour of convenience. And if we’re hiking or doing a lot of physical activity, our nutrient and electrolyte loss can quickly exceed what we’re putting back in.
To help you stay energized, balanced, and well on your next trip, here are 5 simple ways to support your health while traveling.
1. Book Accommodation with a Kitchen
Eating out while traveling is part of the fun! But relying on restaurants or street vendors for every meal can overload your system—especially when traveling in countries with different sanitation standards or where potable water isn’t always available.
Booking a place with a kitchen lets you prepare nutrient-dense snacks and meals for hikes, beach days, long train rides, or flights. It’s a game changer for gut health and your wallet. Hit the local markets, try local produce, and nourish your body while still enjoying the culinary experience.
2. Carry Electrolyte Tablets
Most seasoned travelers have dealt with foodborne illness that leads to diarrhea or vomiting. Unfortunately, these situations can completely derail—or even ruin—a trip.
When you’re losing fluids, you’re also losing essential minerals that keep your organs functioning. Without electrolyte support, your body will struggle to recover, and in severe cases, it can lead to organ damage.
Instead of grabbing a sugary sports drink like Gatorade—which can feed bad bacteria and parasites—opt for electrolyte tablets. They’re easy to use (just drop one in your water bottle) and much cleaner. Brands like NUUN or Hydralyte are great options. Alternatively, a pinch of unrefined mineral salt in your water can help replenish lost electrolytes.
3. Don’t Eat Raw Food
This one depends on where you’re traveling. In many developing countries, raw vegetables washed in unclean water can be contaminated with harmful bacteria or parasites.
If you’re preparing raw produce yourself using bottled water and fruit/veggie wash, you’ll likely be fine. But be cautious with restaurant salads or street vendor offerings.
If you already have a strong immune system and a healthy gut, you may be able to handle small exposures. But if your microbiome is still recovering from a typical Western diet, stick to cooked foods. High cooking temperatures will kill off most harmful microbes.
4. Travel with Probiotics
A high-quality shelf-stable probiotic is one of the best travel companions for gut health. It helps keep your good bacteria thriving while your system is being challenged by unfamiliar foods and environments.
Probiotics can also help reduce your risk of traveler’s diarrhea and support immune resilience. Make sure the one you choose doesn’t require refrigeration and has multiple strains for broad-spectrum support.
5. Practice Grounding
Flying is stressful. Between security lines, delays, and layovers—not to mention jet lag and sleep deprivation—your nervous system is in overdrive.
Grounding, or “earthing,” is the practice of connecting your body with the Earth’s natural electric charge. It’s as simple as walking barefoot on grass, sand, or in water.
While it might sound a bit “woo,” there’s growing research on the benefits of grounding for reducing inflammation, improving sleep, and restoring balance to the nervous system.
So next time you land after a long-haul flight, find a patch of dirt or dive into the ocean—and breathe deeply. It could help reset your internal clock faster than melatonin.
The Bottom Line
Travel is one of life’s greatest gifts—but it can take a toll on your body if you’re not mindful. By supporting your gut, staying hydrated, and taking a few extra steps, you’ll feel better, recover faster, and get the most out of your adventures.
https://www.sciencedirect.com/science/article/pii/S2319417022001585
