Staying Healthy and Productive During Business Travel: 12 Top Wellness Tips

2. Staying Hydrated

Hydration plays a pivotal role in maintaining energy levels and cognitive function, which are especially important during business travels. Travelers should drink water regularly, avoid excessive caffeine and alcohol, and consider hydration supplements if necessary.

“Carrying a reusable water bottle is a constant reminder to hydrate,” advises Shaunak Amin, CEO and Co-Founder of Stadium. “It’s a simple but effective strategy to help ensure you're drinking enough water throughout your journey, combating the dehydrating effects of flying.”

In addition to keeping a water bottle handy, travelers can also seek hydration from fruits and vegetables rich in water content. These small, deliberate actions can greatly enhance your overall well-being and alertness on the road.

Getting adequate sleep is a cornerstone of maintaining health and productivity during business travel. Jet lag and changes in time zones can disrupt natural sleep patterns, leading to decreased mental sharpness and increased fatigue.

“Adapting your sleep schedule before departure can greatly reduce the impact of jet lag. Travelers who adjust their sleep patterns prior to their trip experience less fatigue and are more alert during their travels," explains Bryan Welker, VP of Growth Marketing at L-Nutra, a company known for the Prolon 5-Day Fasting Mimicking Diet (FMD).

Beyond adjusting sleep schedules, creating a bedtime routine while traveling can also help. This might include avoiding screens an hour before sleep, using earplugs and eye masks, and sticking to the same sleep schedule as much as possible. These habits support the body's internal clock and enhance sleep quality, making business trips more productive. Eating well on the road helps travelers maintain their energy and overall health. However, professionals often face the challenge of finding nutritious meals in unfamiliar locations. Researching restaurants and supermarkets near the accommodation or venue beforehand can help identify where healthy options are available.

“Choosing meals wisely while traveling is crucial,” stresses Bob Craycraft, CEO of Cadence Petroleum. “Look for dishes rich in vegetables, lean proteins, and whole grains to maintain energy levels and focus. Avoiding heavy meals and excess sugar can also prevent mid-day crashes."

Packing healthy snacks such as nuts, fruits, and protein bars can also help travelers avoid making less-than-healthy impulse buys. With these simple adjustments, business travelers avoid the common pitfalls of convenient but unhealthy eating, supporting their health and business goals simultaneously.
Finding time for exercise during business trips can boost your physical and mental health. Even short bursts of activity, like a 15-minute hotel room workout or a brisk walk between meetings, can enhance your energy and mental clarity. Many hotels now offer fitness centers, and some even provide guests with in-room workout gear.

Emil Hodzovic, founder of Health Evolved Academy, advocates for regular movement: “A few quick sessions, whether a hotel exercise bike, push ups in your room or a brisk pre-dinner walk is going to do you a world of good on many levels.”

Additionally, exploring the destination by walking or renting a bike can serve the dual purpose of sightseeing and exercising. This form of exercise enriches the travel experience and makes sure that staying active is a joyful part of your journey rather than a chore.


With its tight schedules and high stakes, business travel can be a significant source of stress. To manage this stress effectively, business travelers can employ strategies like meditation, deep-breathing exercises, or yoga to help reduce anxiety and maintain mental clarity.

Peter Bregman, CEO of Bregman Partners, Inc., underscores the benefits of self-discipline to manage stress: “When I was an athlete, travel meant more discipline. For business travelers, it’s easy to fall into the ‘special occasion’ trap. That’s reasonable if you travel once or twice a year. But for many of us, these special occasions come around a few times a month or more. It’s easy for ‘special occasions’ to morph into a regular and unsustainable lifestyle.”

Maintaining a semblance of a normal routine, such as waking up at the same time each day or setting aside time for relaxation in the evening, can also help mitigate stress. Keeping these routines can provide a sense of stability and normalcy amidst the unpredictability of travel schedules.
While traveling, maintaining a connection with colleagues, family, and friends can provide personal and professional support. Regular check-ins via video calls or messaging apps can help reduce feelings of isolation and keep relationships strong. For maintaining professional relationships, networking apps specific to your industry can facilitate connections with local professionals or events, enriching the travel experience.

“Staying connected while on the road is crucial for both emotional support and professional networking. Tools that facilitate easy communication with those back home or new acquaintances in the area can greatly improve the travel experience,” highlights Titania Jordan, CMO of Bark Technologies, a company known for a kids phone with built-in safety features called the Bark Phone.

This connected approach helps you feel supported during stressful times and maximizes the potential for new professional opportunities. Integrating effective communication tools into your travel toolkit is essential for a well-rounded and productive business trip.
Effective time management is essential to maximize productivity and maintain wellness during business travel. Travelers can set clear priorities, break work into manageable tasks, and allocate specific times for these tasks.

“Maintaining a well-structured schedule while traveling can significantly boost productivity and reduce stress,” notes Justin Soleimani, Co-Founder of Tumble, a company that specializes in washable rugs about structured scheduling. “By allocating specific blocks of time for work, exercise, and relaxation, travelers can ensure they meet all their obligations without compromising their well-being.'"

In addition to using technological tools for scheduling, you need to be flexible and adapt to unforeseen changes, which are common during travel. This adaptability can help travelers manage any disruptions without causing significant stress.
Staying healthy while traveling is a top priority, as falling ill can derail the entire purpose of a business trip. To minimize health risks, travelers should practice regular handwashing, use hand sanitizer, and avoid close contact with sick individuals.

“Being proactive about health measures is essential for preventing illness during business trips. Simple precautions can protect against common travel-related illnesses,” explains Brianna Bitton, Co-Founder of O Positiv, a company known for their MENO menopause supplements.

Staying informed about any health advisories or vaccination requirements for the destination can prevent health issues. This proactive approach helps avoid common illnesses and makes sure the traveler can fulfill their professional responsibilities.
The contents of a traveler's suitcase can greatly influence their health and productivity during a trip. Packing essentials like noise-canceling headphones, a sleep mask, comfortable clothing, and all necessary chargers guarantees that travelers are prepared for various travel scenarios.

Cody Candee, Founder and CEO of Bounce, shares, “Careful selection of items to pack can make a substantial difference in travel comfort and efficiency. Essentials that cater to both comfort and practical needs can transform a stressful travel experience into a productive one.”

By strategically packing items that cater to both comfort and functionality, travelers can mitigate many common travel challenges.
Adapting to new environments is a vital aspect of business travel that can impact both health and productivity. Travelers should prepare for local weather conditions, potential allergens, and environmental factors by packing appropriate clothing and health-related items.

“Understanding and preparing for the local conditions of your destination can improve your ability to perform and enjoy your trip,” advises Saad Alam, CEO and Co-Founder of Hone Health. “Take proactive measures to prevent health issues and discomfort.”

This preparation includes physical adjustments and cultural ones. Being aware of local customs and practices can facilitate smoother interactions and transactions.
Choosing the right accommodations is about ensuring that the environment supports health, comfort, and productivity. To start, business travelers should consider proximity to business venues when choosing a place to stay.

“Selecting the right hotel involves more than just price and location,” says Brian Chhor, CEO and Co-Founder of Hero Journey Club. “Consider what wellness facilities are available and how they can support your health and productivity during your stay.'"

By carefully selecting accommodations that cater to both professional needs and personal well-being, travelers can ensure a more enjoyable and effective trip. That way, a balance is maintained between work commitments and health.
Balancing business travel with maintaining health and productivity requires careful planning, adaptability, and the right tools. By employing these 12 wellness tips, travelers can tackle the challenges of business trips more effectively.

From pre-trip planning to choosing the right accommodations, each strategy plays a crucial role in making sure that travelers succeed in their professional tasks and enjoy their travel experience without compromising their well-being. Bon voyage!