How To Stay Healthy While Traveling For Gigs

By Olivia Ripps

Staying Healthy While Traveling for Gigs

Maintaining your health on the road isn’t always easy. At home, we often rely on routines that include meal planning, regular exercise, and downtime. But when you’re traveling, your schedule can be unpredictable. As someone who travels 40-50% of the year, I've learned a few tips and tricks to stay healthy on the go, even without a consistent routine. Here are my top suggestions to help you stay well while traveling for gigs:

Start Healthy, Stay Healthy It might seem obvious, but staying healthy on the road depends heavily on your health habits at home. Consistent wellness routines before you travel will give you a strong foundation to manage the physical demands of being on the road.
Prioritize Hygiene You'll be exposed to a lot of people while traveling, so keeping your hands clean is essential. Wash your hands frequently and bring hand sanitizer. Many airlines provide sanitizing wipes when you board—use them! I like to wipe down the armrests, tray table, and screen (if there is one) as soon as I sit down.
Mindful Eating Eating out is one of the joys of traveling, but it’s important to strike a balance. I recommend a mix of indulgence and health: 50% fun, 50% mindful eating. For instance, if a restaurant is known for its fried chicken, go for it! Just balance it out with a side of roasted vegetables or a salad instead of heavier options like mashed potatoes. And here’s a tip: eat the veggies first to ensure you’re getting some nutritious fuel before diving into the indulgent part of the meal.
Don’t Forget Your Vitamins It’s easy to overlook your daily vitamins when your routine is disrupted. Set a reminder on your phone or make it a habit to take them at a consistent time each day. For example, I always take mine after lunch.
Stay Hydrated Carrying a water bottle everywhere is one of the easiest ways to maintain your health. Bring an empty bottle to the airport and fill it after security. Refill it before your flight or during layovers. If you’re driving, make it a point to fill your bottle at every gas station stop. Staying hydrated will keep your energy up and help you combat travel fatigue.
Stick to Your Exercise Routine Many hotels have gyms, but they can get crowded, especially in the mornings. I recommend scoping out the gym as soon as you check in and planning your workouts around less busy times. If morning is your only option, just be sure to use sanitizing wipes before and after using the equipment to minimize exposure to germs.
Combat Jet Lag with Light Exercise Traveling across time zones can throw your body’s internal clock off, resulting in jet lag. A great way to adjust is by doing some light exercise as soon as you land—like a walk around the city. It helps get your blood flowing and keeps you awake. Resist the urge to nap and try to go to bed at your usual time. It’s not easy, but trust me, it works!

With these simple strategies, you can keep your health on track even while you’re on the road. Safe travels!

Olivia Ripps is a singer and voice student of Laurie Winckel at Vocal Edge Studio. Olivia has a full-time job that requires her to travel around the U.S. and all over the world. She has learned many effective ways to help her remain healthy while doing her work, so I asked her to write a blog to help those who travel for work, gigs or vacation.