Staying Healthy During Your International Business Trip

Travel comes with many joys, but unfortunately, it also comes with stressors. When you are constantly on the go, it can be difficult to stay healthy. Fortunately, if you are proactive, you don’t have to spend weeks recovering from your international business trip. Here are some tips for staying healthy while traveling overseas for work.

Get Your Beauty Rest

Unfortunately, international travel often goes hand in hand with sleep troubles. Jet lag is a real thing, and you may find adapting to a new time zone to be troublesome. However, sleep plays an essential role in your health, so it is in your best interest to do what you can to conquer these issues. Anticipating the problem will make a big difference. Make sure you have everything you need for restful sleep, such as an eye mask, earplugs, and a sleep aid. Some people find that bringing bubble bath or a sleepy time tea can help them have more restful sleep. Whatever it is that helps you, make sure to prioritize rest.

Stretch It Out

Stretching is incredibly helpful for keeping your muscles healthy and you feeling refreshed and ready to take on the day. Before you leave for your full day of meetings, spend five to 10 minutes stretching your legs, neck, arms, back, and shoulders. It may also help you to take small breaks throughout the day to stretch. Finally, stretching before you hit the hay at night will help relax your muscles to facilitate sounder sleep.


International business trips are stressful. Between traveling overseas, managing meetings with clients and colleagues, and adapting to a new culture, you have a lot on your mind. With so many plates to juggle, it’s important to take active steps to manage stress. One simple strategy for this is utilizing breathing exercises. You can do these anywhere you are, whether you are in a business meeting or relaxing in your hotel room. Try this one: breathe in for four seconds, hold your breath for four seconds, then exhale for four seconds. Repeat.


Physical activity is an integral part of your health. Even if you’re short on time, make it a priority. Many hotels feature gyms that you can use whenever you can find the time. Alternatively, you can naturally fit a workout in by walking instead of taking a taxi. The added bonus here is that you get to explore and familiarize yourself with this new place. There is no better way to immerse yourself in a city than by walking around it! Finally, if you cannot take advantage of these options, you could always do a short fitness routine in your hotel room. Try this: do 10 push ups, 10 jumping jacks, 10 burpees, 10 squats, 20 sit-ups, and plank for one minute. Repeat three times. This is a full body workout you can do anywhere!

Don’t Skip Meals

When you’re busy working, it’s easy for many people to forget to eat. You rush around to meeting after meeting, and suddenly it’s 3 p.m. and you realize you’re starving. When we’re hungry, our body automatically craves foods that are going to be digested quickly: namely, carbs and sugar. Ultimately, these aren’t going to make you feel good. Instead, make sure that you are eating throughout the day to keep your blood sugar stable so you can be focused and feel great as you work. Start with breakfast in the morning. Here, you have a great opportunity to make your own breakfast in your hotel room. Stop by a grocery store and pick up some instant oatmeal, a few yogurts, and some fruit, and you will have something to fuel you for the rest of the day.

Drink Water

It’s also common for people to not realize they haven’t been drinking water until the telltale signs of dehydration kick in. To prevent feeling like a dry sponge, make sure you are getting plenty of water throughout the day. Drink a glass first thing in the morning, then keep a water bottle by your side at all times to make sure you are staying hydrated on the go.

Eat Your Veggies

When you’re traveling for business, chances are, you are going to be eating out a lot. This doesn’t mean that you need to be eating heavy foods that will make you feel sluggish. When dining out, look for an entree with a lot of veggies in it. It will fill you up without weighing you down and give you the nutrients you need to thrive.

Watch Your Alcohol Intake

You may be going out to socialize with your hosts, and often, this will involve drinking alcohol. While there is nothing wrong with enjoying a drink or two as an adult, you should also make sure to not to overindulge. This is only going to make it harder on you to get your job done; after all, no one likes to go to an 8 a.m. meeting hungover. Pace yourself by drinking a glass of water between alcoholic beverages and cutting yourself off before your limit.

Sanitize Your Hands

Because you are coming into contact with so many people, it’s inevitable that you will to exposed to germs and bacteria. Unfortunately, you are not always going to be able to find a sink in which to wash your hands. Luckily, that’s why hand sanitizer was invented! Carry a little bottle with you at all times and make sure to sanitize regularly.

We hope these tips help you stay healthy on your next international business trip. Before you hop overseas, make sure to invest in our wireless internet hotspot! This way, you can easily stay in contact with friends and family on the go. Contact us today!