Holiday Travel Essentials: My Go-To Packable Health Hacks ✈️ 🚗 🚊
ICYMI 👉
The holiday season is here, and while it’s a time for joy, connection, and celebration, it can also be a whirlwind of travel and stress. Whether you're embarking on a family road trip or braving the airport or train station, your health can easily take a backseat this time of year.
So today I’ll share five things to consider packing on your holiday travels—ideally to help you navigate the chaos with greater ease and to arrive at your destination feeling ready to jingle and mingle.
1. Hydration
Travel often leads to dehydration which not only affects your skin but can leave you feeling sluggish and irritable. Airplane cabins, in particular, have very low humidity, which can rapidly dry out your skin and mucous membranes, making you more susceptible to colds and respiratory infections. Dehydration can also promote constipation and poor concentration.
So I suggest packing a refillable water bottle. Keep it filled at all times during your journey and aim to drink small sips consistently, rather than gulping large amounts infrequently. The goal is to maintain steady hydration, especially when you’re moving through airports or sitting on long flights. Limit caffeine and alcohol (good luck!), as both tend to exacerbate dehydration.
Also consider bringing a facial mist or hydrating spray with you. Skin dehydration is a common complaint during travel, and a quick spritz can provide an instant relief. I recommend products with ingredients like aloe vera, glycerin, or rosewater, which help retain moisture and soothe the skin. Facial misting can help lower cortisol levels—stress-induced hormones that can build up during the stress of traveling.
Pro tip: If you're prone to dry eyes, especially during flights, don't forget lubricating eye drops!
2. Digestive Support: Probiotics and Fiber-Rich Snacks
Travel disrupts more than just your routine—it also affects your digestive system. Whether you're indulging in holiday treats, eating on the go, or dealing with irregular meal times, your gut health can take a hit. Traveling through different time zones does help. Stress alone can cause bloating and digestive distress—even without the added eggnog.
So I suggest packing a few key items to keep your gut in check:
Probiotics: The evidence on probiotics for gut health is inconsistent at best, however they can be helpful for maintaining a healthy gut microbiome during periods of dysregulated eating and travel. Probiotics can help prevent or alleviate bloating, constipation, and diarrhea. Look for a travel-friendly probiotic supplement containing Lactobacillus and Bifidobacterium, two strains known for their gut-health benefits. You can also incorporate probiotic-rich foods like yogurt, kefir, and kimchi if you can get your hands on them during your travels.
Fiber-Rich Snacks: Eating a diet low in fiber while traveling can lead to constipation, which is an all-too-common complaint during long flights or road trips. Pack snacks like nuts, seeds, pre-cut vegetables, whole fruits, and fiber bars to keep things moving. Aim for a variety of soluble and insoluble fibers, which help regulate bowel movements and promote overall gut health.
Hydration: Fiber works best when combined with adequate water intake! See #1 above.
Pro tip: If you're prone to traveler's diarrhea or an upset stomach, consider packing a few packets of oral rehydration salts or an anti-diarrheal like loperamide (Imodium) just in case. If you tend to get constipated, bring Colace (Docusate), a safe, non-prescription stool softener, plus Miralax if you really get in a bind.
3. Sleep Support: Melatonin and a Comfortable Travel Pillow
Holiday travel often means disrupted sleep patterns, and we all know how damaging poor sleep can be to our overall health. Lack of sleep increases stress levels and impairs cognitive function. Sleep deprivation also can lead to binge eating and drinking, and other remorse-inducing behaviors.
So, to optimize your sleep during your travels:
Melatonin: If you’re crossing time zones or have trouble falling asleep in unfamiliar environments, melatonin supplements can help reset your internal clock. Melatonin is a natural hormone that regulates sleep-wake cycles and can be especially useful when dealing with jet lag. It's a safe, over-the-counter remedy, but it’s always best to start with the lowest effective dose (0.5–1 mg) about 30–60 minutes before you plan to sleep. Remember, melatonin works best when you create a conducive sleep environment (dark, cool, and quiet).
Comfortable Neck Pillow: A good neck pillow is not just a luxury—it’s a must-have for protecting your neck and spine during long periods of sitting. A supportive memory foam pillow can alleviate pressure on your cervical spine, reducing the risk of stiffness, headaches, or even neck pain. It also makes it easier to get a more comfortable, restorative sleep during long flights or road trips.
Earplugs and an Eye Mask: If you’re trying to sleep in noisy airports or hotel rooms, earplugs and a comfortable eye mask can significantly improve the quality of your rest by blocking out noise and light.
Pro tip: Try incorporating relaxation techniques, like deep breathing or progressive muscle relaxation, to help reduce stress and make falling asleep easier.
4. Immune Support: Vitamin C and Zinc
Travel exposes you to a variety of germs, whether it's in crowded airports, on public transport, or in hotel lobbies. During the winter months, cold and flu season peaks, so keeping your immune system strong is essential for avoiding illness during your trip.
Vitamin C: This potent antioxidant supports your immune system and helps your body fend off viruses. While vitamin C is available in foods like citrus, bell peppers, and broccoli, supplementing with 500–1000 mg daily during travel can provide an extra layer of protection. Some studies suggest that regular vitamin C supplementation can reduce the duration of cold symptoms.
Zinc: Zinc is another nutrient critical for immune function. It has antiviral properties and can help reduce the severity of cold symptoms if taken at the onset of illness. Look for lozenges or supplements containing 10–15 mg of zinc to support your immune system during travel.
Of course, a healthy immune system requires getting enough sleep, staying hydrated, and eating nutrient-dense meals, too!
Pro tip: Get any necessary vaccinations, stay home when you are sick, and be sure to wash your hands frequently to prevent the spread of germs.
5. Mental Health: Stress-Relief Tools & Mindfulness Apps
Travel can be stressful. And stress can take a toll on your mental health, increasing levels of cortisol (the stress hormone) and leaving you feeling fatigued or anxious or blue.
To support your mental well-being, consider bringing a few tools with you:
Mindfulness and Meditation Apps: Apps like Headspace, Calm, and Insight Timer offer guided meditations, deep breathing exercises, and mindfulness techniques designed to reduce stress and promote relaxation. Taking even 5 minutes to breathe and center yourself during travel can reset your nervous system and lower stress levels.
A Relaxation Playlist: Music has a profound impact on your mood and can be a powerful tool for stress management. Create a calming playlist to help you unwind, whether you're on a plane, in a hotel room, or simply waiting in line.
A Journal: Writing down your thoughts and emotions during your trip can help you process thoughts and disarm fears. A gratitude journal is especially helpful for maintaining a positive mindset, even when under duress.
Pro tip: If you're prone to travel anxiety, breathing exercises and progressive muscle relaxation can help activate the parasympathetic nervous system and reduce the body’s stress response.
Holiday travel doesn’t have to take a toll on your health. By packing these simple, effective wellness essentials, you can navigate the holiday season with greater ease, maintain your energy levels, and prioritize your well-being while away from home. After all, the best gift you can give yourself and your loved ones is a healthy, happy version of you.
Disclaimer: The views expressed here are entirely my own. They do not reflect those of my employer, nor are they a substitute for advice from your personal physician.
Let's not forget, simple hygiene. Wash your hands frequently and use antiseptic gels, especially in public spaces, airplanes, terminals, restrooms, and ATMs. While viruses are usually airborne, there are many bacterial infections transmitted by contact.
If you'll be traveling across multiple time zones, enough to suffer from jet lag, check out the Timeshifter app. It worked wonders for me on my last long journey.