Staying balanced while travelling (even when things don’t go to plan)
After two glorious weeks in Italy, I’ve returned home feeling restored… and reflective. From the Renaissance magic of Florence to peaceful vineyard stays in the rolling hills of Tuscany, then on to a friend’s wedding in Umbria, and finally a full week soaking in the serenity of the Northern Lakes.
But as a nutritionist, I’m also deeply aware of how travel, even the most joyful kind, can take a toll on the body. Shifts in time zones, disrupted routines, indulgent meals, late nights, and unfamiliar environments all affect our energy and wellbeing. And then, of course, there are the curveballs you can’t prepare for…
When Wellness Plans Go Out the Window
Not long into our trip, our hire car was broken into and all of our luggage was stolen, including my carefully packed health essentials (not to mention my wedding outfit!). I always travel with a few nutritional staples to support digestion, sleep, and hydration. This time, those things were suddenly gone. But the experience reminded me: resilience is about flexibility. And there are still plenty of ways to stay balanced, even without a perfectly stocked travel bag.
Here are some gentle, low-effort ways to care for your body while travelling – whether you’re sipping wine in the Tuscan hills or navigating a last-minute travel mishap.
1. Start Your Day with Fibre
One of the simplest ways to support your digestion is by starting your day with a fibre-rich breakfast. While lunch and dinner can be spontaneous (and should be savoured when you’re away!), breakfast is your anchor.
Look for hotel buffet staples like fresh fruit, yogurt, seeds, and wholegrains. A bowl of plain or Greek yogurt (opt for 5–10% fat if available – it’s more satiating and gut-friendly than fat-free versions), topped with berries, granola, and pumpkin or chia seeds can work wonders. Coconut yogurt is often available too for those avoiding dairy.
If you prefer something savoury, boiled eggs on brown toast with tomatoes and a sprinkle of seeds or olive oil is an excellent choice for stable energy and protein.
Tip: At your apartment, stock up on bananas, oats, ground flaxseed, and nut butter. They’re easy to prep and great to mix and match!
2. Staying Hydrated
Travel, especially flying, is incredibly dehydrating. Between cabin pressure, dry air, and often higher temperatures, our hydration needs increase, but it’s easy to forget to drink water regularly.
While I love travelling with electrolytes (Ancient + Brave sachets are my go-to), you don’t need anything fancy. A pinch of sea salt in a glass of water, especially with a squeeze of lemon, is a great DIY electrolyte drink. These ingredients are easy to source at a hotel or local shop.
Carry a reusable water bottle and aim to sip steadily throughout the day, especially if you're exploring under the sun.
3. Snack Smarter, Feel Better
When you're out and about – wandering art galleries, hiking hillside trails, or lounging lakeside – having simple, nourishing snacks to hand can make a big difference.
Think:
A small tub of seasonal fruit
A mix of raw nuts and seeds
Roasted chickpeas or trail mix
Dark chocolate with a handful of almonds
Not only do these support stable energy, but they also reduce the temptation to grab something processed on the go, which can leave you feeling sluggish.
4. Support Sleep Naturally
Sleep can be elusive while travelling – especially when you’re in different beds, sharing rooms, or adjusting to late nights. When I do have my essentials, I love the Ancient + Brave sleep sachets – they blend magnesium and calming botanicals that really support restful slumber.
Without them, a few simple rituals can help:
A magnesium bath (or foot soak, if a full bath isn’t available)
Reading or journalling before bed instead of scrolling
Herbal teas like chamomile or lemon balm
A calming playlist or meditation app
5. Gut Health on the Go
If you have the chance to plan ahead, travel-friendly probiotics (like Bio-Kult) are a staple in my bag. They’re shelf-stable and can support your gut and immune system when you’re trying new foods or adjusting to local water.
But if you don’t have access to supplements, focus on whole foods that support digestion: fermented options like yogurt or kefir, plenty of colourful vegetables, and fibre-rich grains. And don’t forget to chew slowly and mindfully – it’s one of the simplest ways to support digestion.
The Bottom Line: Be Kind to Yourself
Travel is meant to be joyful, messy, and full of surprises. Yes, even the less-than-perfect ones – like lost luggage and unexpected changes. While I always advocate for being proactive with your health, sometimes you need to adapt and go with the flow. That’s part of the journey, too.
So, the next time you’re off on an adventure, remember: your wellbeing doesn’t depend on sticking to a perfect plan. A few mindful choices, a little flexibility, and a lot of self-compassion can go a very long way.
