How to stay energised, nourished and balanced while travelling

Travel can be one of the most rewarding ways to refresh your mindset, shift perspective, and step out of the day-to-day. Whether it’s a weekend city break or a longer trip further afield, time away has the power to re-energise, inspire, and offer space for reflection.

But as nourishing as travel can be for the mind, it can also be a strain on the body. Disrupted routines, long travel times, dehydrating flights, unfamiliar foods, and irregular sleep can leave you feeling depleted rather than revived.

So, how can you enjoy your trip without compromising your well-being? These simple, practical habits can help support digestion, energy, hydration, and sleep - so you can get the most out of your travels and return home feeling restored, not run down.

Six tips to look after yourself when travelling

1. Pack a few home comforts

Bringing a couple of familiar snacks or drinks can make a real difference. Think herbal teas you enjoy (chamomile, ginger, or peppermint are great travel options) or trusted healthy snack bars. These small comforts help you maintain a sense of routine and ensure you have nourishing options when you need a quick, feel-good pick-me-up.

2. Explore local fresh produce

Make a point to visit local markets or supermarkets when you arrive. They’re often full of beautiful, fresh produce - and you’ll get a sense of the local food culture, too. Fresh fruit, raw nuts and seeds, and seasonal vegetables are easy to incorporate into your travel meals or to keep on hand for snacks during a day of exploring. A few basics in your hotel room or Airbnb can help you avoid relying solely on restaurant meals.

3. Prioritise hydration

Travel, especially flying, can be incredibly dehydrating. Bring a reusable water bottle with you (just empty it before airport security), and refill it regularly. Most airports now offer refill stations, and it’s an easy way to take control of your hydration.

For an added boost, consider natural electrolyte support. Look for sachets or powders made with real ingredients like:

• sea salt
• coconut water powder
• citrus juice
• honey
• apple cider vinegar
• ginger

Avoid products with artificial sweeteners (like sucralose or aspartame), added sugars, “natural flavours,” food dyes, or fillers like maltodextrin. You can also add a squeeze of fresh lemon or lime to your water for an easy, travel-friendly hydration upgrade.

4. Support digestion

Eating foods you’re not used to - or simply eating out more often - can challenge your digestion. To support your system, consider packing a digestive enzyme supplement. Taking one or two before larger or heavier meals can help break down food more efficiently and reduce symptoms like bloating or sluggish digestion.

5. Protect your sleep

Sleep is often the first thing to get disrupted while travelling. Whether it’s a noisy hotel, jet lag, or sharing a room with others, broken sleep can leave you feeling drained. Packing earplugs and an eye mask is a simple way to support better rest while away - and can make all the difference when it comes to recovery and overall energy.

Travel can nourish body and mind

With a little bit of planning, you can support your health while still enjoying everything your trip has to offer. These habits aren’t about restriction or over-preparing - they’re about creating a foundation that helps you feel your best, wherever you are in the world.

If you’re planning a trip soon, consider adding a few of these tools to your packing list. A little intention goes a long way when it comes to staying balanced, nourished, and energised while travelling.