5 tips for staying healthy while traveling for work

• Insider spoke with three travel and wellness experts about staying healthy during a business trip.
• Staying hydrated and eating light foods will help maintain your regular routine while on the road.
• This article is part of “Work + Play,” a series about blending business travel with personal experiences.

When it comes to business or leisure travel, it’s common for travelers to come home feeling ill.

The combination of public transportation, disrupted sleep routines, and contact with high-use surfaces can contribute to travelers feeling under the weather. But if traveling is a big part of your job, there are things you can do — and not do — in order to make a healthy return home.

With business travel back in full swing, Insider spoke with three experts about what you can do to stay healthy on the road.  

Take extra precautions during a flight 

If you have plans to travel on a plane, which can be a hotbed of germs, there are a few extra precautions you can take.

“While we can’t control the air around us, we can control the germs we may bring to our face with our hands,” said Dr. Efrat LaMandre, founder of the health and wellness brand The Knew Method. “Therefore, avoid touching your face, eyes, and nose as they can all be entry points for germs.”

Dr. LaMandre also advises travelers to stay hydrated because “drinking water during your flight keeps your mucous membranes moist, and dry passages and throat can make you more susceptible to respiratory infections.” 

Jerry Justin Alexidor is a frequent business traveler, and while his travel concierge company Black Zama is based in Tulum, Mexico, his travels take him all over the world. When he’s flying, he makes an effort to keep to himself.

“I usually stay within my seating area and limit my movement,” Alexidor said. “And if I can budget it, I upgrade to a premium economy or business class seat for some extra room. It makes me feel less claustrophobic and less like I’m breathing in the germs of other passengers.” 

Consider your food and drink intake

While we’re traveling and away from our regular routines, it can be tempting to consume lots of high-calorie comfort foods. Priceline CEO Brett Keller travels often for work and makes an effort to choose healthier foods while he’s on the road.

“Airport food is generally heavy, and I try to avoid greasy food right before and after flights — so no pizza, burgers, or fries for me,” Keller said. “I pick up lighter foods like sushi packs and bring extra snacks like sliced apples and power bars.”

Another way to eat healthier on the road is to plan ahead. After a long day of traveling, our decision-making abilities are often impaired, and we might be more likely to reach for empty calories. Looking up what’s available in the airport or in your hotel can result in healthier choices.

“Doing a little research about where you’re headed allows you to prepare,” Alexidor said. “When I go out to eat with clients on the road, I always ask the waiter questions about the food preparation, and of course, I keep myself hydrated.”

Aim for low-impact exercises

Given the choice between getting up and going to the gym or laying in bed for an extra hour, most of us would choose the extra shut-eye. But getting a few minutes of low-impact exercise like walking or swimming can give your immune system an extra boost and help you sleep better at night.

“When I’m on the road, I try to get some time on the Stairmaster and/or the treadmill,” Alexidor said. “While I don’t over-exert myself when traveling for work, I feel more mentally and physically present when I get my cardio in.” 

If you can, consider heading outdoors for your workout. “I always try to run outside the same day I land,” Keller explained. “A morning run allows me to explore the local area before spending all day in meetings, and the combination of fresh air, sunshine, and exercise energizes me for the day.” 

Practice good personal hygiene and cleaning routines 

Frequent hand washing and using hand sanitizer are important ways to ward off any germs, along with cleaning high-use surfaces. Hotel rooms see a lot of turnover and cleaning on arrival should be a priority.

“The first order of business is heading to a local pharmacy and picking up some Lysol disinfectant,” Alexidor said. “I wipe down the door knobs or any handles — a lesson learned throughout the pandemic that still applies today. I then spray down any areas that would touch my skin or body.”

Above all, get rest

Of all of the precautions you can take, one of the best things to do is give your body rest before, during, and after your trip.

“You need to get your sleep, eat right, and take your supplements year-round so that you can boost your immunity to be able to handle the germs that are sure to come your way,” Dr. LaMandre advised. 

And when you’re on the road, one of the best things to do is not to push yourself and try to keep a regular schedule. “I’ve learned not to stay out late your first night or two. Letting your body adjust to its new setting with good sleep, exercise, and hydration is probably the best way to avoid getting sick,” Keller said.