Traveling can be one of life’s greatest joys — new sights and experiences, and a chance to unwind and recharge. But let’s be honest: nothing can ruin a trip faster than getting sick or feeling run down. But with Xpress Wellness’s 2025 guide to healthy traveling, you can arm yourself with knowledge to keep you and your family safe and healthy during your travels in the year ahead.
Staying Healthy On-the-Go
Traveling is about making memories, not worrying about your health. But the anticipation and excitement of traveling can affect your immune system, leaving your body more vulnerable to illness or inflammation. That’s why Xpress Wellness has put together this list of helpful tips and tricks that will help you bolster your body before and during your travels.
Preparation is Key
Good trips start with good preparation. Whether it’s a weekend road trip or a flight halfway around the globe, make sure you’re ready for the journey. Start with the basics:
- Pack smarter. Bring any medications you regularly take, plus a small first-aid kit with essentials like pain relievers, bandages, and hand sanitizer.
- Stay hydrated. Flying or driving can dry you out quickly, so drink plenty of water before and during your trip.
- Rest up. A good night’s sleep before your trip can make a world of difference, helping you start your journey refreshed and ready for anything.
Stay on Routine
It’s easy to let healthy habits slide when you’re traveling, but sticking to your regular routine with some necessary modifications will help you continue to feel your best.
- Fuel your body. Choose healthy snacks like nuts, fruit, or granola bars over sugary treats. If you’re eating out, aim for balanced meals with proteins and veggies.
- Keep moving. Long periods of sitting can make you stiff and tired. On road trips, take stretch breaks. On flights, stand up and walk the aisle when you can.
- Wash your hands. High-touch areas like airports and gas stations are full of germs. Handwashing (or using hand sanitizer) can go a long way in keeping germs at bay.
Enjoy Responsibly
Exploring a new location is exciting, but it’s important to pace yourself once you’ve arrived at your destination.
- Stay active, but don’t overdo it. Sightseeing, hiking, and activities are great for your mind and body, but it’s important to give yourself rest when you need it.
- Be mindful of the sun. Sunscreen isn’t just for tropical locations — UV rays can reflect off of the snow too. Don’t forget to pack sunblock and reapply regularly.
- Drink plenty of water. Staying hydrated is key to avoiding fatigue or headaches, especially if you’ve traveled to a different climate.
When You’re Under the Weather While Away
Sometimes, despite your best efforts, you may not always feel your best. Xpress Wellness is here to offer quick and convenient care during your travels. Find a location near you, or request a virtual visit to talk with a healthcare provider about your symptoms. If you happen to be in Texas, you can also visit one of our Integrity Urgent Care clinics. Whether it’s a sudden illness, minor injury, or just advice for how to feel better, our clinics are ready to support you.
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