5 top tips for staying healthy while travelling

Airport and Aeroplane

So first up let’s navigate through the airport and onto the plane. You definitely want to plan ahead and put some thought into your flight/airport experience. Work out what time your flight is, what time you will be getting to the airport and how long your flight will be. It is likely that from the time of leaving your house to hopping on the plane, a few hours will pass, so some snacks, if not a meal will be required.

Ideally, you have eaten a meal before leaving your home; however, you may for example be leaving home at 3/4 am for an early flight; in which case you won’t want to be getting up any earlier for breakfast at that time! If you plan on having a meal at the airport, see what restaurants and cafes are available. Most airports will have a restaurant where you can choose a healthy meal or a cafe where you can grab something from.

If your flight is long enough that a meal or a couple of meals is required, you may want to consider taking a meal onto the plane with you. Again, if the airport has a good cafe, you may want to pick something up to have on the plane. This is likely to be a healthier option than the food that the plane provides.

I also encourage you to take snacks onto the plane with you. Rarely do you get a selection of healthy snacks on board. Think about foods that will travel well in your bag. If you have forgotten to pack some snacks with you, again you will find most airports have something like a WH Smith, where you can pick up a range of snacks such as cereal bars, protein bars, yoghurt pots, nuts, fruit, popcorn or dried fruit. Having some emergency snacks in your bag is always a good idea in case you find you need something on the plane. Particularly if you are on a long flight, you don’t want the boredom grazing to kick in and find all there is on offer is crips and chocolate bars.

My final point here is that I know it can be tempting to get excited in the airport and buy lots of sweets, chocolates or pastries; however, these food choices won’t help with energy levels, hunger or even sleep on the flight.

Hydration

Next up I will go into hydration as this also is something to mention when at the airport and on the plane.

Hydration is something often forgotten when travelling. I am sure you can recall a time you came off a flight and realised you haven’t drunk much water at all from leaving home to getting off the plane (and no, alcohol doesn’t count!). Pack a water bottle in your bag, I find it’s better to take a larger bottle. It will need to be empty when going through security but once you are through security there will be plenty of opportunities to fill your bottle up. You will also be able to fill it up on board the plane. If you have forgotten to pack a water bottle with you, make sure you buy a large bottle at the airport to take on the plane, otherwise, you’re stuck with small cups of water on board (which will make you drink less).

It is also likely that you are taking on less fluid from foods too, as fruit and vegetable intake will be much lower on a flight.

Not only does lower water intake lead to potential travel dehydration, but shifts in altitude and low humidity levels (we all know how dry the air is on an aeroplane) can also cause dehydration. Therefore, I cannot stress enough the importance of fluid intake while travelling. An electrolyte drink is a great idea too. Additionally, if you are changing climates when travelling, you don’t want to arrive at your destination dehydrated (especially in a hot climate).

Make sure when you get to your destination you continue to keep your water bottle on you at all times to ensure you are drinking plenty of water throughout the day. Particularly if you are on holiday spending lots of time in the sun, your water intake is going to be extremely important.

On the topic of hydration, I wanted to make a small note on alcohol consumption. If you are trying to make healthier choices then do be mindful that alcohol is going to contribute to your total daily calorie intake (sometimes a lot more than you may realise). Try and limit the number of cocktails and wine you select as these will be the drinks higher in sugar and calories. Selecting spirits with low-calorie/no added sugar mixers is going to be a better choice. Ensure you are adding a glass of water between each alcoholic drink.

Meal Structure

Next up, is meal structure. It’s very easy to lose your usual meal structure when you’re out of routine. However, having a solid meal structure in place is so important for regulating energy levels and mood throughout the day and ensuring you are getting adequate nutrients. Continue to have three structured main meals plus structured snacks. This will help to reduce unnecessary grazing throughout the day.

You may want to pack some snacks in your suitcase if you struggle to find some products you regularly consume and enjoy. I also recommend you pack your usual supplements so you can stay consistent when away. Protein powder sachets can be brilliant, and a greens powder to ensure you are still getting in all of your micronutrients.

Food Choices

The final point I want to talk about is food choices. Obviously, if you are on holiday and enjoying time off, the priority should be enjoyment and making memories. If you are abroad in a new country it is also important to make the most of trying new foods and enjoying cultural foods you wouldn’t usually have at home on a day-to-day basis.

When ordering meals out, always try to ensure you have a source of protein on your plate and a good amount of vegetables (generally half your plate). If your meal doesn’t come with any vegetables then I advise you to order a side dish of vegetables. Avoid and limit deep-fried foods during your time away.

Everyone loves a buffet but it can be extremely difficult to navigate. We typically make decisions based on our environment so when you are suddenly faced with a huge amount of incredible food in front of you it can be hard to resist! Your breakfast sets you up for the day so ensure you make choices that will leave you satisfied, which will prevent over eating later in the day. Breakfast is a great time to consume some fruits, fibre and good protein.

Movement

My final tip is movement. The more you move, the better you are going to feel. I’m not suggesting you have to exercise every day you are abroad but pack your training gear so you have the option available. Walking and running are great ways to absorb a new environment and see some great views so definitely pack a pair of trainers. If you are spending most of the day sitting and lying on a sun lounger, I suggest getting some form of exercise in, which includes walking, running, a workout, tennis, swimming, paddle boarding, kayaking… the list goes on!

Nutritionist Becs

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