Corporate wellness insights

5 Tips for Staying Healthy While Traveling

Posted by Team WCS on 01.15.2018

healthy eating

WCS employees are always on the go. Presentations, client meetings, on-site biometric screening events—there’s rarely a time when someone isn’t on the road. Whether you travel for work once in a blue moon or you’ve earned mega-elite-platinum status, you face the same question. How do I stay healthy while traveling?

Here’s some of the advice our health coaches give employees who travel a lot for work:

1. Get enough sleep.

You can’t avoid jet lag, but you can avoid things like caffeine and alcohol that disrupt sleep. Resist the temptation to stare at your laptop and work until the wee hours. Sleep is essential to maintaining a healthy immune system, not to mention a functioning brain at tomorrow’s meeting.

2. Stay hydrated.

Plane air is extremely dry, and it’s easy to become dehydrated on long flights. Bring an empty water bottle and fill it at the airport after you’ve passed security. (Added benefit: No more paying $4 for a bottle of water!) Hydration fights fatigue, prevents overeating, and keeps your immune system running at its peak.

3. Wash your hands. A lot.

Good old soap and water are your best weapons against getting sick. Wash your hands as often as you can, and avoid touching your face. If there’s not a bathroom nearby, use an alcohol-based hand sanitizer with at least 60% alcohol.

4. Plan ahead. Pack your own healthy snacks.

When you have a few baggies of nuts, fruit, or healthy snack bars on hand, you’ll be less tempted to stop by those ubiquitous frozen yogurt places at the airport. Fill a few plastic bags of your favorite cereal and steer clear of the hotel’s breakfast buffet. And when you’re out for dinner, watch your portion sizes. Focus on lean meats and lots of fruits and vegetables.

5. Don’t stop exercising.

Most hotels have some sort of gym or fitness center. Before your trip, set a goal to continue your workout routine as best you can. Don’t let travel derail your long-term health goals. And besides, exercise can enhance brain function. You want to be sharp during tomorrow’s Really Important Meeting, don’t you?


We’re often asked if wellness programs are relevant for employees in the field. As you can see, they’re not only relevant—they’re essential! Make sure to work with a wellness vendor who customizes programming for all your employees, not just those behind a desk.

Wellness Corporate Solutions (WCS) is a leading provider of biometric screenings, health coaching, and comprehensive wellness programming. Our mission is to spread wellness in the workplace.

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