Traveling is one of life’s greatest joys, but let’s be real—it can also be exhausting. Long flights, time zone changes, unfamiliar foods, and jam-packed schedules can leave you feeling drained. But don’t worry, Travel Brats! Dr. Erin Kinney, naturopathic doctor and stress reset expert, is here to share her top tips for staying healthy, energized, and stress-free while you explore the world.
Traveling is one of life’s greatest joys, but let’s be real—it can also be exhausting. Long flights, time zone changes, unfamiliar foods, and jam-packed schedules can leave you feeling drained. But don’t worry, Travel Brats! Dr. Erin Kinney, naturopathic doctor and stress reset expert, is here to share her top tips for staying healthy, energized, and stress-free while you explore the world.
Hydration is Key
One of the biggest mistakes travelers make is not drinking enough water. Air travel, hot climates, and constant movement can dehydrate you fast, leading to fatigue and brain fog. The fix? Always carry a reusable water bottle and sip consistently throughout the day. Bonus tip: Add an electrolyte packet to your water to replenish lost minerals and stay even more refreshed! Dr. Kinney recommends using high-quality electrolytes if you want to take your hydration and energy levels up a notch. Her top picks include LMNT to help replenish essential minerals like sodium, potassium, and magnesium—perfect for preventing dehydration and keeping your body balanced while traveling. Fun fact, electrolytes also keep you from having to constantly hit the restroom on the plane!
Dr. Kinney’s Go-To Supplements
Dr. Kinney also suggests packing a few key supplements to keep your immune system strong and stress levels low. Some of her must-haves include:
- Magnesium – Helps with constipation, relaxation, sleep, and muscle recovery.
- B Vitamins – Supports energy levels and combats travel fatigue.
- Vitamin C – Boosts the immune system to keep you feeling great.
- Probiotics – Aids digestion and keeps your gut happy after eating new foods.
- Adaptogens (like Ashwagandha) – Helps regulate stress and keep your body in balance.
- Zinc – Supports the immune system by helping the body fight off infections, making it essential for avoiding travel-related colds and sickness.
Breathe Your Stress Away
Feeling overwhelmed in a crowded airport or a busy city? Deep belly breathing can work wonders to reset your nervous system. A simple but powerful technique is the 4-Second Breathing Method:
- Inhale deeply through your nose for four seconds.
- Hold your breath for four seconds.
- Exhale slowly through your mouth for four seconds.
- Repeat as needed.
This method helps calm your nervous system, reduce stress, and bring you back to the present moment—perfect for travel anxiety, flight delays, or any stressful situation on the road. You can even use this breathing practice before you eat to combat bloating and stomach discomfort.
Smart Snacking for Endless Energy
We’ve all been there—running through an airport, starving, only to grab a sugary snack that leads to a crash an hour later. Instead, plan ahead! Pack protein-rich snacks like nuts, jerky, or protein bars to keep your energy levels steady and avoid those dreaded sugar highs and lows. Your future self will thank you!
Move Your Body, Even on the Go
Sitting for long periods, whether on a plane, train, or car ride, can leave you feeling stiff and sluggish. Combat travel fatigue by stretching regularly and sneaking in movement whenever possible. A quick walk around the airport, a few yoga poses in your hotel room, or even some simple neck and shoulder stretches can do wonders for keeping your body happy.
Reset Your Sleep Cycle with Sunlight
Jet lag can be a real struggle, but one of the best ways to adjust to a new time zone quickly is by soaking up natural sunlight. As soon as you arrive, try to spend some time outside—whether it’s a morning walk, a coffee on a sunny patio, or simply sitting by a window. Sunlight helps regulate your circadian rhythm, making it easier to adjust and sleep better.
Recovering After Your Trip
Even with the best travel wellness habits, returning home can leave you feeling a little drained. Here’s how to bounce back quickly:
- Hydrate and replenish – Keep drinking water and use electrolytes to restore balance.
- Get extra rest – Allow yourself an extra hour of sleep for a few nights to recover.
- Move gently – Light stretching, yoga, or walking can help loosen up any stiffness.
- Eat nourishing foods – Focus on whole foods, lean proteins, and lots of greens to reset your body.
- Unwind and de-stress – Take a bath, meditate, or use deep breathing to transition back into your routine smoothly.
- Get a massage – A massage can help relax muscles and, the mind and circulate blood flow after an intense trip.
Handling Hiccups in Your Trip
No matter how well you plan, travel can throw unexpected challenges your way—missed flights, lost luggage, bad weather, or sudden illness. The key is to stay flexible and have a backup plan. Here’s how to navigate travel hiccups with ease:
- Missed flight? Stay calm, speak to the airline immediately, and check if you can be rebooked on the next available flight.
- Lost luggage? File a claim as soon as possible and keep essential items like medications, chargers, and one outfit in your carry-on.
- Feeling unwell? Carry basic medications and supplements to help with digestion, headaches, or colds. Rest and hydrate until you feel better.
- Is bad weather ruining plans? Embrace the change—check out indoor attractions, try new restaurants, or enjoy some downtime to recharge.
- Tech troubles? Keep copies of important travel documents in your email or cloud storage so you can access them even if your phone or laptop dies.
- Think Positive – Always try to look on the bright side and opportunities that can come from changing travel plans. There is no point in getting flustered by things you cannot change.
Balance, Not Perfection
Traveling is about experiencing new things, and that includes food, culture, and adventure! Don’t stress about sticking to a rigid health routine—aim for balance instead. Walk as much as possible, opt for fresh, local foods, and prioritize rest when you need it. The goal is to feel good so you can fully enjoy your travels!
Your Wellness Adventure Starts Now!
With these simple, effective tips from Dr. Erin Kinney, you’ll be ready to take on any adventure while feeling your best. Stay hydrated, keep moving, and remember to breathe—it’s all about enjoying the journey.
For more travel wellness tips, follow Dr. Kinney on Instagram at @drkinney or at www.drerinkinney.com and check out her coaching programs. Happy travels, Travel Brats!