For many, travel is an opportunity to recharge the spirit, explore new cultures and expand personal horizons. Yet, while the mind may benefit from new experiences, the body often struggles to keep pace. Disrupted routines, irregular meals, dehydration and the general stress of navigating airports and time zones can leave individuals feeling fatigued, bloated or unwell just as their vacation begins. Fortunately, a few naturopathic strategies can help promote wellness on the road, allowing travelers to feel vibrant and resilient throughout their journeys.

Hydration: The First Line of Defense

Dehydration remains one of the most common physiological challenges during air travel, largely due to the extremely low humidity in airplane cabins, sometimes as low as 10 to 20 percent according to Aviation, Space, and Environmental Medicine. Fatigue, dry skin and even increased susceptibility to illness can all stem from insufficient hydration, which no one wants at any time, especially while on vacation.

In addition to bringing a refillable water bottle and/or purchasing a large bottle before a flight, electrolyte packets as a carry-on can help retain fluid more efficiently (avoid brands with a lot of added sugar). Another suggested, easy-to-carry item —which also offer additional digestive benefits—includes herbal tea bags such as ginger or peppermint. Just ask for hot water on the plane, steep and enjoy.

After arriving, maintaining adequate hydration is crucial to feeling optimal, so make sure consuming water remains a top priority during the rest of the trip.

Digestive Health on the Move

Travel Medicine and Infectious Disease reports that digestive discomfort, including bloating and constipation, affects nearly 40 percent of travelers. Changes in diet, reduced movement and irregular schedules can contribute to this common problem.

Portable fiber sources including chia seeds or single-serving fiber packets offer a convenient way to support regularity while away from home and are easy to pack in a carry-on. Natural supplements such as magnesium citrate or oxide can help as well, and can be a worthy item in a travel wellness kit. Shelf-stable probiotics, such as spore-based strains or Saccharomyces boulardii, can help maintain gut balance and reduce the risk of traveler’s diarrhea as cited in the Journal of Clinical Gastroenterology. For someone that’s prone to constipation, definitely consider packing one or all of these supplements.

Although trying different cuisines is considered to be one of the best parts of exploring a new place for many people, unfamiliar foods can cause GI stress. Digestive enzymes may help ease this transition and support the breakdown of new or rich foods. Look for a multi-enzyme blend with protease, lipase and amylase to help break down proteins, fats and carbohydrates, respectively.

Building Immune Resilience Before Departure

Busy airports, airplanes and shared accommodations increase exposure to a wide variety of microbes, while travel-related stress may suppress immune function. Fortunately, with a little preparation, it’s possible to optimize the immune system and become more resilient while traveling.

Make sure to consume nutrients including vitamin C, zinc and elderberry in the days leading up to and during travel due to their ability to help prevent and shorten both the severity and duration of common respiratory illnesses.

Managing Jet Lag and Sleep Disruptions

Sleep disturbances and jet lag frequently disrupt energy and mood during travel. Along with noise-canceling headphones and eye masks, consider taking low-dose melatonin due to its effectiveness in resetting circadian rhythms and reducing jet lag symptoms. Magnesium glycinate may further enhance sleep quality and relaxation.

For added support, adaptogenic herbs such as ashwagandha and rhodiola have shown promise in promoting stress resilience and steady energy, which can be useful during extended travel and long days of activities and exploring.

A Balanced Approach to Wellness Abroad

While travel can challenge the body’s natural rhythms, simple naturopathic strategies allow travelers to fully embrace their experiences while maintaining their health. With thoughtful preparation, it’s possible to arrive refreshed, energized and ready to enjoy every moment of the journey.