Summer is the busiest travel season in the U.S. In August alone, nearly 87 million passengers flew on U.S. airlines—75 million on domestic routes and 12 million internationally, a 4.5% increase from the previous year. Road trips remain just as popular, with more than 80% of Americans planning one between Memorial Day and Labor Day. Travel brings excitement and adventure, but it can also disrupt healthy routines. Whether the trip is for work or leisure, it’s easy to neglect exercise, sleep, nutrition, and stress management. With some preparation, you can stay balanced on the go.
Exercising on the road
Plan ahead to keep moving. Look for walking paths, hiking trails, bike rentals, swimming pools, or fitness centers near your destination. Pack workout clothes, comfortable shoes, and lightweight gear like resistance bands. Equipment-free options—yoga, Pilates, or bodyweight exercises can be done anywhere with just a mat or open space.
Preventing illness while traveling
Hydration is critical in summer heat. Bring a reusable water bottle that’s leakproof and insulated to reduce waste and keep water cool. Travel-sized essentials like sunscreen, lotion, deodorant, baby wipes, face wash, and toothpaste save space while keeping you comfortable and hygienic.If your favorites don’t come in small sizes, use refillable bottles. Basic steps—washing hands often, avoiding overcrowded spaces, or wearing a mask—also help lower your risk of illness.
Eating healthy food
Healthy choices start with a little research. Look for grocery stores or restaurants that offer balanced meals. Pack nutrient-dense snacks like nuts, roasted chickpeas, tuna pouches, fruit cups, protein bars with simple ingredients, or whole-grain crackers with peanut butter. For longer trips, a cooler stocked with yogurt, hummus, raw veggies, fruit, and sandwiches on whole-grain bread keeps you fueled and satisfied.
Prioritizing mental health
Stress and poor sleep can make travel harder. Short mindfulness breaks, journaling, or even a digital detox can help you recharge. Stick as closely as possible to your usual sleep schedule, adjusting light and temperature in your space for comfort. Eye masks, earplugs, and wind-down routines from home can make falling asleep easier. Travel doesn’t have to mean putting health on pause. With simple planning, you can protect your physical and mental well-being while enjoying everything your journey has to offer.