Healthy long distance travel tip number 1: Keep to an eating routine.

Mealtimes can often be blurred when you are travelling. There are early morning starts and a long wait at the airport or train station. Suddenly you aren’t sure if breakfast time is over, or dinner time is coming up.

To avoid getting caught out, set a mental (or phone) reminder to eat at set periods of time. This can be a meal you buy at that time, or a packed breakfast/lunch/dinner from home. If you are travelling across time-zones, it may help to get into an eating routine that resembles the times of the place where you are travelling to.

By eating regularly, and avoiding long gaps between your meals, you are keeping your energy levels balanced. As well as that, it may help to reduce that bloated tummy later.

Healthy long distance travel tip number 2: Sleep like you’re already there.

Just like mealtimes, start adapting to the sleeping schedules of your destination as soon as possible. This is especially true if you are flying long distances.

The moment that you board your plane, set your watch to the time zone of your destination. Then try to only sleep when it is night-time at your destination.

Jet lag can be debilitating, especially if not managed carefully. So during your flight, snooze only when you’d be snoozing at your holiday destination. By doing this, you will waste less of your precious holiday-time adjusting when you arrive!

Healthy long distance travel tip number 3: Time your caffeine right

Caffeine can be your friend or foe when travelling. Often this will depend on its timing around your sleeping schedule.

Caffeine is a relatively safe stimulant. Hence its great at helping you power through early morning starts and complicated layovers. Yet be aware if you intend on sleeping through some of your 10 hour train or plane ride. That cup of coffee or tea at the start of your flight can keep you from your much desired shut eye!

So don’t be afraid to use caffeine to your advantage when you need to stay up, but time it right to avoid it keeping you up against your will!

Healthy long distance travel tip number 4: Hydrate to reduce those travel headaches.

Headaches and fatigue are some of the first signs of dehydration. And if you’re anything like me, those long journeys often leave me feeling head-achey and groggy!

Make hydration a priority during your next long drive or journey. Bring a bottle of water with you and add some dilutable squash to help you get through it quicker.

Aim to drink at least 2 litres of fluid every 24 hours. And remember – juice, tea and coffee count as well. Don’t be shy to ask for an extra drink during each drinks service round while flying.

And not only does staying hydrated help you to avoid those nasty headaches. It can also help you to reduce your risk of getting blood clots in your legs!

Healthy long distance travel tip number 5: Be mindful of Deep Vein Thrombosis (DVT) when travelling.

You have possibly heard before that there is a link between blood clots and flying. Deep Vein Thrombosis (DVT) is a potentially life threatening condition in which a clot can form in your blood. This clot typically forms inside a deep vein in your leg.

Your risk for DVT is increased when you sit down for a prolonged period of time. Therefor you are at an increased risk when you fly long-distance, or take a long car, bus or train journey.

A useful way to reduce your risk of developing DVT during your journey is to move around as often as possible. Make use of the breaks on a long bus journey to get a quick walk in. During a flight, walk up and down the aisles when allowed. If you are driving long distances, take a regular stretching break and get out of the car to take a short walk.

Also, avoid crossing your legs during the journey, and stretch your feet and legs regularly while sitting. Wearing loose fitting clothing and staying well hydrate are also useful precautions.

Drinking excess alcohol before and during your flight also increases your risk of DVT. So keep your alcohol intake low to keep those legs healthy!

Healthy long distance travel tip number 6: Watch your alcohol intake when travelling

Alcohol doesn’t make a great travelling companion, despite popular belief. It can leave you tired, dehydrated and at risk of blood clots.

An evening tipple is often seen as a useful way to help you nod off to sleep. Yet studies show that alcohol negatively affects your quality of sleep, and can leave you waking up more tired than before your nap!

Also, while travelling already puts pressure on your hydration needs, alcohol increases your risk of dehydration further! And as both dehydration and alcohol intake are linked to an increased risk of developing deep vein thrombosis, I recommended that you keep your alcohol intake to a minimum when travelling.

Healthy long distance travel tip number 7: Prepare ahead if you have dietary restrictions and are about to travel.

Getting caught out hungry mid-flight or between train stops is a sure-fire way to make your journey miserable. And when the train or airplane catering cart does not stock foods suitable for your dietary needs, you can end up in a sticky situation.

Do not be afraid to call the airline, bus or train services ahead of your scheduled trip. When doing so, you can suss out how well they cater for your dietary needs. You may be pleasantly surprised to hear that they are happy to stock suitable items to help make your journey more comfortable!

Healthy long distance travel tip number 8: Smart travel snacks.

Did your last-minute rush to the bus didn’t leave you with enough time to grab a meal? Or does your airplane meal not suit your taste? Having a few travel-safe snacks on hand is a great way to fuel your journey.

A small stash of nuts, some not-too-squishy fruits such as oranges and apples and a few crackers are healthy snacks to keep you well-nourished on your trip!

So, let your holiday start from the moment you get into that car, bus, train or plane. Reduce your jet-lag troubles by eating and sleeping at times that make sense in the time-zone you’re going to. And reduce your risk of DVT by staying well hydrated and avoiding alcohol. Your healthy choices while travelling long distances can make a big difference when you reach your destination!

I hope this article has helped you to prepare to stay healthy on whatever journey you have coming up! I’d love to hear about your upcoming adventures, so please share your travel holiday plans, and any foodie travel hacks of your own, in the comment section below!

For my top ways to use the summer to your advantage when working on building healthy habits check out my recent article HERE. I have also shared some great holiday health hacks HERE to us prolong that holiday health buzz. In my next post, I will share my top reasons why summer is my favourite foodie time of the year!

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