Summer travel comes with disrupted routines. Different food environments, irregular sleep and less control over daily habits than at home. Having a few flexible strategies in place can make the experience more manageable without requiring a rigid plan.
At the Airport
Many airports now include healthier food options than they did in years past. When time allows, look for:
- Protein boxes with eggs, cheese or nuts
- Pre-made sandwiches or wraps with a vegetable side
- Greek yogurt with fruit
- A piece of fresh fruit or a small bag of nuts from a convenience store as a backup
- Bring an empty water bottle through security and fill it at a fountain or café before boarding
A few things worth avoiding when possible:
- Eating a large meal immediately before a long flight, which can add to discomfort during travel
- Relying on coffee alone during a long layover without also drinking water
Road Trip Snacks
Planning snacks in advance reduces reliance on gas station options during long drives. A few practical choices:
No refrigeration needed:
- Nuts or nut butter packets
- Whole grain crackers
- Jerky or shelf-stable protein bars
- Dried fruit in small portions
With a small cooler:
- String cheese or sliced cheese
- Hard-boiled eggs
- Hummus with pre-cut vegetables
- Yogurt pouches
- Grapes, berries or apple slices
Hydration on the Road and in the Air
Airplane cabin air is low in humidity, which can contribute to dehydration over the course of a long flight. A few simple habits help:
- Drink water before boarding, not just during the flight
- Aim for roughly 8 oz of water per hour of flight time as a general guideline
- Limit alcohol and high-caffeine drinks during flights, as both can increase fluid loss
- For road trips, keep a reusable bottle in the cupholder and treat each rest stop as a refill opportunity
Sleep Disruptions
Some sleep disruption during travel is unavoidable. A few approaches can help minimize it:
- Get outside for natural light during the day, which helps the body adjust to a new time zone
- Avoid large meals or alcohol close to bedtime in a new time zone
- Pack earplugs or an eye mask for unfamiliar sleep environments
A few nights of disrupted sleep typically resolve once a regular routine resumes at home.
Movement During Travel
Long periods of sitting are part of travel. Movement doesn’t need to be structured to be useful:
- Walk the terminal during a layover instead of sitting at the gate
- Stand and stretch in the aisle during longer flights when permitted
- Use rest stops during road trips to walk for five to ten minutes
- Take the stairs in hotels when available
Conclusion
Travel doesn’t need to be managed perfectly to support your health. A few simple choices such as staying hydrated, including some protein and fiber when possible and building in light movement can help maintain consistency without adding stress.
When you return home, there is no need to “reset” or compensate. Resume your usual routines with meals, hydration and sleep. Most travel-related disruptions resolve with a return to normal habits over the next few days.
By Cassie Story, RD, Nutrition Subject Matter Expert
