Traveling can be one of the most rewarding experiences, allowing us to experience new cultures and stunning natural wonders. But too often, packing and preparing for those trips takes priority over things like staying fit and healthy. Making sure you’re eating right, getting enough exercise, and taking care of your mental health is essential when you’re on the go. To help you stay fit and well while traveling, here are some essential healthy habits you should practice.

  1. Eat Slowly and Mindfully

Traveling, especially to different countries and cultures, is a great opportunity to sample different cuisines. But be sure to slow down and savor the flavors of all the food you ingest. Eating too quickly can lead to indigestion, bloating, and feeling overly full, plus it doesn’t give you the opportunity to enjoy the delicious local fare.

Also, be mindful of what you’re eating—ensure you’re getting proper nutrition and enough fiber, vitamins, and healthy fats. Of course, it’s still important to enjoy treats and local specialties, so don’t forget to indulge every once in awhile.

  1. Stay Hydrated

Hydration is a basic, yet often neglected health habit while you’re traveling. It’s easy to become dehydrated when flying and since the air inside the plane is particularly dry, drinking extra water is essential. To avoid arriving at your destination feeling dehydrated, take water in a reusable bottle and sip it throughout your journey.

When you reach your destination, be sure to drink at least eight 8-ounce glasses each day. If you’re traveling somewhere warmer and more humid, be sure to hydrate even more.

  1. Get Moving

It’s easy to get lax with your fitness routine when you’re traveling. But physical activity is just as vital for your health as warm summer sun is to the flowers. Try to incorporate some physical activity into your daily routine, no matter how little time you have. This can include taking a brisk walk or jog, doing yoga, stretching, or even exploring your destination.

If you’re pressed for time, fit in a few short, intense interval or strength training will help you maximize your efforts and remain fit. Taking the stairs or walking rather than taking the bus or taxi, are simple tricks that can help you keep fit.

  1. Sleep

Not having a consistent sleep schedule can take a toll. Studies show that lack of sleep can leave you feeling irritable and stressed, and can even cause longer-term health problems such as weight gain, heart disease, diabetes and weakened immune systems.

While the occasional red-eye may be unavoidable, try to stick to a routine while you’re traveling. This means going to bed and waking up at the same time each day, and aiming for around eight hours of quality sleep. If stress or jet lag is preventing you from getting restful sleep, try drinking herbal tea, taking a hot bath, or listening to some soothing music to help ease your mind.

  1. Disconnect and Enjoy the Moment

As exciting as technology can be for travelers, it can also be a major stressor. Constantly checking emails, voicemails, social media, and other forms of communication can be too much.

Make an effort to turn off your devices at least one hour each day to help you recharge, relax and unwind. Instead of relying on technology, take time to just sit and be mindful of the environment and observe your surroundings. Use this time to read a book, take in your destination, or just be by yourself.

  1. Pack Healthy Snacks

When you’re out and about for the day, it’s helpful to have some snack options on hand to keep your hunger at bay. Pack some healthy snacks that you know you’ll enjoy as well as some snacks you can only find at your destination (like sliced fruit or nuts). This way, you’ll avoid restaurant temptations, or worse, getting “hangry.”

Here are some healthy snacks to consider packing for your trip:

• Trail mix
• Energy bars
• Granola bars
• Nuts
• Fruits
• Vegetables
• Air-popped popcorn
• Dark chocolate
• String cheese
• Greek yogurt

  1. Choose Accommodations Wisely

When you make your travel plans, be sure to choose a place that’s conducive to your health habits. Find a hotel or lodging option that has amenities, such as a gym or yoga studio, that will help you maintain your usual workout routine. If you can’t find such a place, try booking a hotel with a pool or jogging track.

Staying in accommodations with a kitchen can also be beneficial, as it’ll be easier to cook and eat healthier. You might even have the chance to try out some different recipes with local ingredients.

Staying healthy and fit on the road is possible, though it may take some dedication and effort. Incorporating these health habits into your travels not only helps you feel better, but will also ensure that you’re energized to make the most of your time in a new destination. Make these habits part of your routine, and you’ll be able to stay fit and well while you’re traveling.