Whether you’re hopping on a plane for a tropical getaway or hitting the road for a family reunion, travel can throw off your normal routine. It can be harder to take care of your body when you’re dealing with time changes, new places and limited access to your usual care providers. But with a little planning, you can stay healthy while you’re away.

How to Stay Fit and Healthy While Traveling

1. Dental Care While Traveling

When you’re on long flights, grabbing snacks on the road and off your normal routine, you might notice you’re not taking good care of your teeth. Here are a few ways you can keep your mouth healthy while traveling:

• Bring a dental travel kit with a toothbrush, fluoride toothpaste, floss and sugar-free gum.
• Try not to snack too much, especially on sugary or acidic foods, which can lead to plaque buildup and cavities.
• Drink plenty of water to rinse away food particles and keep your mouth moist during flights or drives.

Bonus tip: Try to brush and floss at the same time you normally do, even if you’re in a new time zone.

2. Eye and Vision Wellness on the Go

Your eyes work overtime when traveling. For instance, they may be adjusting to new light conditions, dry cabin air and extended screen time.

To keep your vision clear and your eyes comfortable:

• Wear sunglasses with 100% UVA and UVB protection when you’re outside, especially at high altitudes or sunny destinations.
• Use eye drops if your eyes feel dry from flying or long drives.
• Take breaks from screens to avoid eye strain.

Bonus tip: If you wear contacts or glasses, always bring an extra pair. Some vision insurance plans cover replacements or virtual visits if you lose or break them.

3. How to Eat Healthy While Traveling

It’s tempting to indulge on vacation, and that’s totally okay in moderation! But balancing treats with smart choices can help you feel your best.

• Pack healthy snacks like trail mix, protein bars or fresh fruit so you don’t rely on gas station or airport food.
• Choose meals with lean proteins, fruits and veggies.
• Bring a reusable water bottle and drink water throughout the day, especially in hot or dry climates.

Bonus tip: Limit alcohol and caffeine while flying or in the sun. They can dehydrate you and make it hard to sleep.

4. Fitness Tips for Travelers

Travel often means sitting for long periods, which can leave you feeling stiff or sluggish. Even 10–15 minutes of movement can boost your energy and support circulation.

• Stretch or walk during layovers or breaks.
• Walk to explore your destination and stay active.
• Use hotel gyms or a fitness app to squeeze in a quick workout.

Bonus tip: With a few clever tricks, you can sneak movement into your daily routine without realizing it.

5. Sleep Better on the Road

Jet lag and new places can make it hard to sleep. But rest is important for staying well. Here’s how to sleep better while traveling:

• Try to go to bed around the same time each night.
• Bring things that help you sleep, like an eye mask, earplugs or a white noise app.
• Avoid caffeine and big meals before bed.

Bonus tip: Try gentle stretches or yoga before bed to help your body relax.

6. Travel Hygiene and Immune Support

Travel exposes you to new germs, so a little extra caution can help you avoid getting sick. Try these travel hygiene tips:

• Wash your hands or use hand sanitizer if soap and water aren’t nearby.
• Wipe down shared surfaces like tray tables, hotel remotes or rental car steering wheels.
• Try not to touch your face, especially your eyes, nose or mouth.

Bonus tip: Keep a small “hygiene kit” in your bag with tissues, wipes, sanitizer and a spare mask, just in case.

7. Using Your Dental and Vision Benefits While Away

You can still use your dental and vision benefits when you travel!

• Check your carrier’s network. Many plans offer a national provider network, which means you can find in-network dental or vision care wherever you go.
• Save digital copies of your dental and vision insurance cards on your phone.
• See if virtual visits are an option for non-urgent issues like eye infections or oral pain.

If you’re traveling internationally, contact your insurance provider to learn about emergency care coverage abroad and whether reimbursement is available.

Bonus tip: Use your vision benefits before your trip to get an eye exam and update your glasses or contact lenses…especially if you’ll be sightseeing!

Feel Your Best Wherever You Go

No matter where you’re headed, taking care of your health can still be simple. A little prep helps your body and mind stay strong. So, pack your wellness must-haves and remember—your dental and vision benefits travel with you. Happy (and healthy) travels!