7 tips to stay healthy while traveling for work

Prepare snacks beforehand so you don’t have to be forced to eat unhealthy food.Food gives us the energy we need to feel our best and stay productive. When traveling, we can easily fall into the trap of being forced to eat unhealthy and overpriced food at odd hours, but this zaps our energy and leaves us susceptible to illness. To avoid these situations, it’s a smart idea to prepare healthy snacks for your business travel. Pack a sandwich or a salad for yourself before heading out and skip the airplane food. Mixed nuts and fruits are also light and healthy snacks to keep your appetite satisfied between meals. For more tips healthy food on trips, check our “Business Traveler’s Guide to Eating Well”.

Flights can be very dry due to low humidity on board which hovers around 10-20%, a stark contrast to the 30-60% humidity levels at which most people feel comfortable. Besides causing dry skin, eyes, throat, and nose, this unnaturally dry environment leads to us losing a lot of water. Dehydration should be taken seriously as it significantly impacts our health: cognition, attention, memory, critical thinking, tiredness, fatigue, and irritability all take a toll and we become more susceptible to bacteria and viruses.To stay healthy during business travel, keep your hydration levels topped up. The Aerospace Medical Association recommends drinking about 0,25 liters of water for every hour spent on the plane. This can often be hard to achieve when we’re on the move, but luckily there are a few tricks. Always take an empty water bottle with you so once you pass the security control (yes, it's allowed) you can easily refill it at one of the water fountains and take it onboard. Otherwise, bite the bullet and buy that ridiculously expensive water bottle from the kiosk before boarding. It’s still a low investment for your health and it beats having to wait for the flight attendant to bring you a tiny cup of water. Additionally, always ask for an extra water when the cart comes around, especially if you order an alcoholic beverage.

The impact sleep has on our health is undeniable, but getting enough of it during a business trip can be tricky. Whether it’s the redeye flight, the time zone change or late night drinks with clients, you’re almost guaranteed to fall behind on sleep. You may intend to catch some shuteye on the plane, but this is easier said than done. The three best tricks to sleep on a plane include choosing the window seat so nobody will annoy you when they get up, wear headphones to block out any noise, and invest in a u-shaped travel pillow to support your neck.Our favorite flight hack includes asking whether there is an empty row when you board the plane and pouncing on that open space once boarding has finished. Additionally, sleeping pills work for some people, but others have difficulty finding the right dosage to match the flight time. They can also pose a danger in case of an emergency or even just an unexpected delay. Besides taking a nap on board, also plan your daily agenda taking into consideration the jetlag you are going to suffer. Schedule extra time to rest in the mornings and longer breaks between meetings than you would usually require.

Unless it’s a short flight, it’s better to carry your suit rather than wear it on the plane.In short, wear comfortable clothes and remember to pack an extra layer for the flight. Whether you’re flying to Oslo or Barcelona, make sure to bring a small sweater or hoodie on the plane. When you’re thousand of miles in the air, it can get cold quickly and you’ll regret it if you didn’t bring anything to keep you warm. Needless to say, if you’re cold on the plane, it will be difficult to sleep or concentrate on work during your flight. Lastly, don’t wear your dress shoes and definitely leave the flip-flops in the suitcase or bring socks. Comfortable tennis shoes offer more support during the pre-flight chaos and provide reliable footwear in case there’s an emergency.

A lack of movement when traveling can be extremely damaging to your health and sitting too long in one position can lead to blood clots, even in otherwise healthy people. This is especially true for long-haul flights when you’re stuck in your seat for long periods of time. To counter this, make a point to stand up and stretch your legs every 90 minutes and do some mini exercises, like foot twirls, right in your seat. You can also take advantage of your time before boarding the plane to stretch and walk around the terminal. Lastly, if the hotel you’re staying at has a gym, do a quick work-out there to get your blood pumping a bit before heading to the airport.

These simple tips should help you stay healthy during business travel in the short and long-term. As you can see, it mostly comes down to preparation before your trip and optimizing the time you have while traveling. If you’re looking for insights on how to make your business travel experiences better, you might also be interested in checking our article about “Apps That Prepare You for Any Business Trip”.