Traveling on a consistent basis – especially for work – can truly become exhausting. What appears glamorous at first glance can quickly become draining if you aren’t intentional about maintaining your health.

Here are some easy ways to continue implementing healthy practices on the road.

Have a hotel exercise routine

Every little bit counts, so even if you aren’t planning on running 4 miles, incorporate physical activity into your travels. Create a note in your phone of some workouts you can do from your hotel room, use a workout app, or if you’re visiting family plan time to walk or jog in the morning.

Bring snacks

Lack of access to food leads to binge eating while traveling in airport terminals or at restaurants. Instead of indulging every meal, bring healthy snacks like almonds, RX bars, or other protein bars to feed your appetite. Your body will thank you later.

Stay hydrated

Though we all despise the idea of asking the person next to us to move during the flight, drinking water is important. Since water flushes out toxins and provides more energy, it’s important to keep your intake high. Buy water in the terminal, and either try to purchase an end seat when you can or start practicing your pitch to tell the person next to you you’ll need to use the restroom on the flight.

Sleep 

Lack of sleep not only weakens your immune system – but it also affects your recovery from being sick. In order to fully enjoy your travels and set yourself up for success upon returning, sleep must be a priority. Try using the Calm app or noise machines on your phone to help rest if you are anxious sleeping.

Have an emergency kit

Carrying emergency items like Emergen–C, Excedrin, hand sanitizer, granola bars, caffeine pills, medication – really, whatever you need to function – can offer peace of mind. Keep a small pouch of airplane-friendly items in your purse, briefcase or backpack with a steady supply that’s ready in case you need it.   

Stick to a routine or establish one quickly

Though the nature of your travel can drastically vary depending on if you’re on vacation, attending sales meetings, or simply working remotely – do your best to establish creating some system to adjust more quickly. For instance, if you’re leisurely traveling from the east coast to the west just for a couple of days, try to stay on your east coast time clock. Or, if you’re visiting a new country for a period of time, try sleeping on the plane or scheduling time to adjust to the new time zone.  

Pro tip: Don’t touch your face. I’m serious. When you’re out and about touching surfaces like counters, handrails, doorknobs, or table trays on an airplane, germs can build up. If I’ve been out of the house, but especially if I’m traveling, I wash my hands or use hand sanitizer before I touch my eyes, nose, or mouth.

It may seem a little crazy but it works for me, plus, I haven’t had a cold or the flu in almost ten years. (Sinus infections are another story, however.)