Whether you’re heading to an exotic destination, a weekend getaway, or a business trip, travel can be exhausting. Long flights, endless hours in cars or buses, jet lag, and disrupted routines can all take a toll on your energy levels. I’ve definitely been there—feeling sluggish, groggy, or downright drained after a long day of traveling. Over the years, though, I’ve learned some tricks to stay energized and keep that travel fatigue at bay. Here’s my personal guide to staying vibrant, healthy, and full of energy during your travels.

1. Hydrate, Hydrate, Hydrate

One of the biggest culprits behind travel fatigue is dehydration. The dry air in airplanes, coupled with long hours spent in transit, can really zap your energy. I always make it a point to drink plenty of water throughout the day, especially when traveling.

Here’s how I stay hydrated:

• Carry a Reusable Water Bottle: This is a must. Not only is it environmentally friendly, but it also ensures that I have water at all times. I make sure to fill it up after going through airport security or before getting on a bus or train.
• Avoid Excessive Caffeine or Alcohol: While it’s tempting to grab a coffee or drink during travel, both caffeine and alcohol can dehydrate you and worsen fatigue. I’ve learned to limit these and stick to water or hydrating drinks like coconut water, which has electrolytes to help keep me balanced.

2. Sleep Smart (and Catch Up When You Can)

Jet lag is one of the most notorious causes of travel fatigue, and I’ve definitely felt the impact of crossing multiple time zones. What’s worked for me is adjusting my sleep routine in advance and using a few tips to manage my energy.

• Adapt to Local Time Before You Leave: If I’m traveling across time zones, I try to shift my sleep schedule by an hour or two before I leave. This gradual adjustment helps my body acclimate to the new time zone more easily.
• Take Short Naps: I’ve learned that a quick 20-30 minute nap can do wonders when I’m feeling exhausted but can’t yet fall asleep for the night. Napping too long, however, can make it harder to sleep later on, so I keep them brief and refreshing.
• Use Sleep Aids Sparingly: When traveling across multiple time zones, I sometimes use sleep aids, like melatonin, to help my body adjust to a new sleep schedule. However, I only use these occasionally and always aim to get natural sleep as much as possible.

3. Fuel Your Body with Healthy Snacks

The food we eat plays a huge role in our energy levels, and I’ve found that keeping healthy snacks on hand is key to avoiding that mid-afternoon slump. Instead of sugary or salty snacks, I bring along options that fuel my body and keep my energy steady throughout the day.

Here are some of my go-to travel snacks:

• Nuts and Seeds: These are great sources of healthy fats and protein, and they keep me feeling full for hours. Almonds, walnuts, or sunflower seeds are perfect for staving off hunger.
• Fruit: Fresh fruits like apples, bananas, or dried fruit are easy to pack and offer a quick, natural energy boost. I especially love bananas for their potassium, which helps maintain energy levels and prevent muscle cramps during long journeys.
• Granola Bars or Protein Bars: These are a great option for a quick, nutrient-dense snack when I need something on the go. Look for bars with minimal added sugars and more natural ingredients.

4. Move Your Body and Stretch Regularly

It’s easy to feel sluggish when you’re cooped up in a car, bus, or plane for hours. I’ve learned that incorporating small movement breaks during long trips is essential to prevent stiffness and fatigue.

• Walk When Possible: I try to get up and move around as much as I can during long flights or bus rides. Walking around for even just 10 minutes can help boost circulation, prevent muscle aches, and revive my energy.
• Stretching: Stretching my arms, legs, and back is key to staying limber. Simple stretches like shoulder rolls, leg extensions, and hip stretches can make a huge difference when I’m feeling cramped or stiff.
• Use a Foam Roller: On longer trips, if I have the space, I’ll use a small foam roller or massage ball to release any tension in my muscles. This helps prevent soreness and improves circulation.

5. Sunshine and Fresh Air

One thing I’ve learned from my travels is how important it is to get outside and soak up some sunlight. Fresh air and exposure to natural light can make a huge difference in how you feel and how well your body adjusts to the new time zone.

• Take Outdoor Breaks: Whenever I can, I step outside for a walk, whether it’s during a layover at the airport or when I arrive at my destination. Sunlight helps regulate your body’s internal clock and boosts serotonin levels, making you feel more awake and energized.
• Vitamin D: If I’m in a place with limited sunshine or during winter months, I’ve used vitamin D supplements to help with energy levels. It’s not quite the same as sunlight, but it helps keep my mood and energy up.

6. Keep a Routine (As Much As Possible)

Even when traveling, I try to stick to a familiar routine to keep my energy levels steady. Consistency with meals, breaks, and activities helps me avoid the feeling of being overwhelmed or burnt out.

• Eat Regularly: I make it a point to eat three balanced meals per day, along with healthy snacks in between. Skipping meals or eating too infrequently can cause blood sugar dips, leaving me feeling drained.
• Take Time for Yourself: It’s important to carve out time for relaxation and quiet moments during busy trips. Even if it’s just a few minutes to enjoy a cup of coffee or meditate, those little pauses make all the difference in keeping my energy levels high.

7. Manage Your Stress Levels

Travel can often be stressful, with delayed flights, missed connections, or unfamiliar situations. Stress is one of the quickest ways to drain your energy, so I’ve learned to stay calm and deal with challenges as they come.

• Breathe and Relax: If I start to feel stressed, I take a few deep breaths to refocus. Breathing exercises or a quick mindfulness session can do wonders for calming the mind and rejuvenating my energy.
• Be Flexible: I’ve learned not to sweat the small stuff. Things won’t always go as planned, and that’s okay. Flexibility and staying positive have helped me avoid unnecessary stress and conserve my energy for the fun moments.