Health Tips for Business Travelers

Traveling for work is both physically and mentally taxing. Keeping up with your diet and exercise plan while traveling is even more difficult. While staying healthy on-the-go is challenging, if you have a game plan you’ll be able to avoid many of the health pitfalls that come with eating out and eating on the go while traveling.

1. Hydrate  

Drinking water is one of the simplest things you can do to slim down and maintain a healthy weight. Why? It helps take the edge off hunger by filling your stomach between meals. Also, water gives you more energy to work out longer, and speeds your metabolism by as much as 3 percent (hey, every little bit counts).

Contrary to popular belief there is no set amount of water that must be drunk. The key is to be sure you are hydrated, especially after flying. Proper hydration is excellent for detox because it supports the kidney and the liver in doing their jobs. The best way to gauge hydration is by the color of your urine and the goal is to drink until your pee is the color of lemonade. If it looks like apple juice… keep guzzling. 

2. Snack Smart

We all know what it’s like to get stuck having to choose from bad and worse when it comes to food choices while travelling. That’s why snacking smart is my easiest tip. Many snacks can be purchased in advance of your trip and brought with you in a carry-on. Here are several ideas for you to keep on-hand (in your handbag, in your car, etc.) that are much better for you than fast food: raw or dry roasted nuts, organic jerky, dried fruit such as coconut, apple or banana chips, a clean protein bar, and so on. 

Your snack, like your other meals, should have a good balance of healthy proteins, fats, and carbs. Stick to snacks that are 200–300 calories a pop. 

3. Hit the grocery store for your hotel room

Once you arrive at your destination, quickly shop for a few groceries to stash in your hotel room. That way, you’re never stuck relying on the overpriced junk in the minibar or not-so-great options on the hotel menu. 

4. Exercise! 

Trust me, I realize exercise while traveling for work is tough. You’re exhausted, you have a jam packed schedule, and probably aren’t sleeping great in your hotel bed. However, exercise will energize you and there are plenty of options to squeeze it in:

• Use the My Fitness App by yours truly. My app has endless workouts ranging from 10 minutes to 45 minutes and is perfect to use in a hotel room or hotel gym. No equipment needed. 
• Use the hotel gym. Hop on the treadmill for some quick cardio.
• Go for a walk or run outside. 

5. Tips for Dining Out

While eating perfectly is rarely possible when dining out, here are a few strategies to help keep you on track:

• Order protein and veggies. Most restaurants have the typical ingredients: chicken, turkey, steak, fish, vegetables and so on. Stay on regimen by ordering a protein, either baked or broiled, with a side salad, or veggies and steamed brown rice. While these places might cook these foods in unhealthy ways, you can ask for it to be cooked the healthy way you want. 
• Get all sauces on the side. This will save you hundreds if not thousands of calories over the course of your week. 
• Find your go-to restaurants. Have your group of restaurants that are your usual go-to’s and remember your signature dishes that you know you can eat. I also look for places that have the calorie info on the menu. Le Pain Quotidien and Chipotle both do this.
• Limit the booze.This one is tough but will make a huge difference in your calorie intake, sleep, and hydration. Try for no more than 2 drinks per week while traveling. 

Ultimately, keep it simple and be prepared. Don’t overeat. Move as much as you can wherever you can fit it in. Hydrate. Get as much sleep as possible. And pack snacks. These little things will go a long way.