How to prepare for travel: 15 tips to feel your best

Some people are unaffected by the toll travel takes on our bodies, or they just choose to ignore it. But I think the vast majority of us hate the stress and strain that travel puts on our physical and mental state. Whether that’s constipation, acne, bloating, dehydration, headaches, tears in the airport (trust me, I’ve been there SO many times), or just the general anxiety that comes with it. I spend a lot of time traveling for work, and when I land, I’m expected to look and feel my best to perform well at my job, which can be really shitty if I’m not prepared.

This year, I spent a lot of time focusing on staying in tune with my body, and through that, I found some very helpful tips and tricks to prepare for travel so that I feel my best. You may read through this and think, “yeah right…” but I can attest to these things making me feel worlds better. Maybe you’ll pick up a thing or two, maybe none at all, or maybe create a nice little travel routine. I’m going to dump a lot of info into this, so I’ve put the main things in bold for selective reading, and links to products underlined.

Let’s talk about PRE-travel. Depending on what I’m traveling for (most of the time it’s a shoot, which means it could very well be for swim), I like to prepare anywhere from 2-4 days before. The foundation is hydration and SLEEP. I try to drink anywhere from 80-100 oz of water a day and get 8-10 hours of sleep the days leading up to travel, but more importantly, the day of travel. I personally am an advocate for that much sleep and water all the time, but for minimizing travel stress and enhancing recovery, I’m emphasizing it here. As someone who is prone to constipation when flying, water is really important, but so is eating balanced meals leading up to travel. My body can be pretty sensitive, so I try to stick to meals focused around protein, fruits, and veggies—no complex ingredients that will make my tummy gurgly while flying. But we’re all human, and if I haven’t been as on top of my routine, sometimes I’ll try and squeeze in a lymphatic drainage massage combined with a sauna session, especially if I’m shooting swim. Lymphatic drainage offers a range of health benefits by stimulating the lymphatic system, which helps remove toxins, waste, and excess fluids from the body. It can improve circulation, reduce swelling, enhance immune function, alleviate symptoms of water retention and bloating, promote relaxation, reduce stress, and promote overall detoxification. When paired with a sauna session, your body is primed to release toxins and excess fluids, amplifying the benefits of both. I typically try to sauna regardless. LED light therapy is something that’s part of my everyday routine. I am completely obsessed with it, and it warrants a blog of its own (don’t worry, that’s coming soon). I always try to stay on top of this, if not a little more than usual, before travel. Another option is a nice bath. They do way more for our body and mind than you would think, and it’s a nice way to get “you” time before being surrounded by a ton of strangers.

This next part is more tailored to my dietary preferences, but it saves me a lot of stress. I ALWAYS pack snacks and supplements because I try to avoid airplane/airport food at all costs. Instead of getting to the airport, reading nutrition labels, and being disappointed, I eat a big meal before I go and pack my own snacks for the travel. I pack my daily vitamins, as well as a few emergency immune system boosters in case I start feeling sick. I can’t tell you how many times I’ve traveled somewhere for work feeling great, only to get there and feel like dog poop. I HATE feeling sick anywhere other than my home, so even just the tiniest tickle can stress me out. Having those backup immune-boosting supplements can ease that stress. My personal favorite supplement for travel is Magnesium Glycinate, which has many benefits, including increased relaxation, better sleep, muscle function, cramp relief, and reduced anxiety and stress. Approximately 50% of Americans are magnesium deficient, and stress can lead to faster depletion, so I love to add that into my routine before travel days.

Now, DURING travel. I try to keep this part as stress-free as possible, which is why I do so much to prepare. I don’t like scrambling at the airport to buy things. My carry-on is my best friend and has anything I may need, from snacks to supplements to skincare. If I’m feeling anxious, I like to listen to calming playlists on Spotifyor meditation apps like ‘Breathe’ or ‘Calm.’ I normally pack my own tea bags to have tea on the plane, and I also make sure to have headphones or something in my ears before takeoff. Airplane noise can have several negative effects on both physical and mental health, being linked to increased cortisol levels, sleep disturbances, fatigue, irritability, and difficulty concentrating. Flying can also trigger my migraines, but I’ve learned incorporating some sort of hydration salt packet like LMNT can minimize them. Though there has been some controversy about their packets containing maltodextrin, their unflavored option does not. You can also opt for a mineral sea salt like Baja Gold, which is my favorite.

This may be an unpopular opinion because a lot of people love to have a drink or two to “calm their nerves” either at the airport or while flying. However, I think if your goal is to minimize stress and maximize recovery post-travel, I would steer clear of those cocktails. Alcohol while flying can cause dehydration, worsen jet lag, cause poor circulation, heighten anxiety, and interfere with your body’s ability to recover from physical strain. Try opting for something natural to calm any stress, like chamomile, lemon balm, ashwagandha, magnesium, L-theanine, or valerian root. If you’re someone who prefers to take a more pharmaceutical route, no judgment here—I’ve been there too.

I know that all seems like a lot. And it is. Sometimes I do everything, and sometimes I pick and choose. If you’re someone who stresses when you travel, find a little routine that can calm your nerves and prepare your body and mind. I promise you won’t regret pouring into yourself. As soon as our shop is up and running, I’ll be linking more of my favorite things talked about above.