5 Tips for a Healthy Travel This Summer

Traveling this summer? Make sure your trip is healthy and safe. A fun, memorable vacation shouldn’t come at the cost of your well-being. Before you head out, there are a few essentials you need to know.

Whether you’re planning your itinerary or packing your bags, take a quick moment to go through this blog as a checklist for a healthy trip this summer. 

5 Tips for a Healthy Travel This Summer

While you may have packed your bags and checked all the items needed for your trip, there are some essentials that are non-negotiable and can make your trip healthy and even more memorable. Here are 5 tips for a healthy trip this summer. 

1. Keep hydrated

It is very important to keep yourself hydrated with ample amounts of water, especially if you plan on drinking or consuming alcohol. You can add elete electrolyte in your plan to give your body its daily of hydration. Moreover, proper hydration helps with air travel, combats fatigue, improves circulation, and prevents dehydration which further supports mental clarity. 

Pro tip: Begin increasing your water intake at least 24 hours before your journey or add elete electrolyte in it and continue sipping throughout your trip.

2. Prioritize protein 

Do not skip protein from your diet and take a little bit with every meal as it helps keep energy levels steady, curbs food cravings and supports muscle health. Especially when traveling, balanced protein prevents energy crashes and supports immune function, helping you feel fuller while you travel. 

Pro tip: Choose foods rich in protein like Greek yoghurt, eggs, chicken, or lean meats. 

3. Take 10-minute walk after meals

It has been shown that walking for 30 minutes just after meals is more successful for weight loss than walking beginning 60 minutes after a meal. Therefore, it is important that you inculcate daily 30 minutes of walking after meals to lower blood sugar spikes by up to 30%, reducing sluggishness and promoting healthier energy levels after eating.

Pro tip: Set a reminder to go for walks after meals to build a consistent routine. 

4. Two tea spoons of gut revive daily

Incorporating gut revive daily helps maintain gut health (which is also our second brain), regulates digestion, and eases common travel-related digestive upsets, supporting overall health and hygiene with place and food change. 

Pro tip: Add a prebiotic, probiotic, and fiber supplement (like a "gut revive" formula) per package directions, typically mixing into water or a smoothie daily.

5. Take magnesium before you fly

Taking magnesium before your fly promotes relaxation and reduces anxiety, contributing to a calmer and more comfortable travel experience. It also helps with sleep, which can be an added factor for managing jet lag. Moreover, while travelling by airplane, it supports healthy circulation, reduces fluid retention,and swelling from long periods of sitting. 

Pro tip: Set a reminder to take an appropriate magnesium supplement (such as magnesium glycinate or citrate) before flights, according to the recommended dosage by your doctor. 

Take Your Valeo Health Coach With You for Your Summer Plans

It can be hard to look after your health when traveling. What starts as one cheat meal or one drink turns into 7 days of indulgence. So while enjoying life is important, your health shouldn’t take a backseat altogether. 

With Valeo, you can take your health coach with you while traveling. For any health hiccup or dietary help, your coach will help you, wherever you go, anytime, anywhere.  

So if you have packed your bags for your favorite destination, don’t forget to take your health with you.

FAQs

1. Why is hydration critical during travel?
Travel, especially during flights, causes dehydration, which can lead to fatigue, headaches, and poor digestion. Drinking 3–4 liters daily helps maintain energy and circulation.

2. Can I indulge on vacation without ruining my health?
Yes! Balance is always the key. Stick to hydration, include protein in meals, and add short walks to offset indulgence without feeling restricted.

3. Why should I prioritize protein when traveling?
Protein curbs cravings, prevents energy crashes, and supports muscle recovery, especially when you're moving a lot or eating out frequently.

4. What’s the benefit of walking after meals?
A 10–30 minute walk after meals reduces blood sugar spikes by up to 30%, improving energy and digestion during your trip.

5. How does magnesium help with travel?
Magnesium promotes relaxation, reduces anxiety, improves sleep quality, and eases jet lag. It also supports circulation on long flights.

6. Why take a gut supplement while traveling?
Gut health impacts digestion, mood, and immunity. A prebiotic or probiotic supplement helps avoid bloating, indigestion, and discomfort caused by dietary changes.

7. How can Valeo Health help me while traveling?
Valeo offers on-demand access to your health coach for diet guidance, stress management, and health tips—anytime, anywhere.