As rewarding as travel can be, it can take a toll on you physically and emotionally. It’s easy to get caught up in the excitement of visiting a new city. There can be a lot of mishaps along the way. From being stuck in the airport due to being bumped from a flight, poor food options and jet lag, traveling can have you completely out of sync. To keep both your mind and body in tip-top shape, below are seven ways you can stay healthy on your next trip. And using a quick nap hotel from HotelsByDay is a convenient and cost-efficient way to recharge and refresh while traveling near and far! From a nap hotel in New York City to a nap for the day in Los Angeles, HotelsByDay has you covered.


Staying healthy takes some work. Be sure to check out the food and activity options in the destination area. With just a little bit of research, you can loosely plan your meals and activity, to make your trip a breeze. And finding a day hotel is a breeze, with day booking hotel partners in over 270 cities, there are many transit hotels near airports and relax hotels in the heart of town.

Healthy Snacking

We’ve all been there before: hungry and searching for a reasonably price snack. In most cases, our favorite snacks aren’t the best choices as they can be high in salt, sugars and other preservatives. These noshes leave you feeling depleted. Crackers, dried fruit, granola, jerky and protein bars are good examples of what to pack with you. They help beat the temptation for something unhealthy. Also, if you’re watching your waistline, packing your own snacks will help you stay on track with your health goals.

Hydrate, hydrate, hydrate!

Traveling, especially flying, can leave you dehydrated. Typically, the humidity levels can vary from city to city, causing moisture to leave your body, which can leave you feeling very parched. To combat this, be sure to monitor how much water you drink. As a pro tip, be sure to carry a reusable water bottle with you, as many airports offer refilling stations with filtered water for free! Filling up on water can also help maintain a healthy weight, it’s been reported that people confuse being hungry with being thirsty. Also, try to consume fruits and veggies with high water content like cucumbers, strawberries, tomatoes and spinach for long lasting hydration.

Stay Active

Ask yourself, do you really need to take an Uber to the restaurant less than a half mile away? Part of the joys of traveling is being able to roam and explore. So lace up, your sneakers and explore! Consider signing up for a walking group tour, taking a yoga class, or working out at the hotel gym. By incorporating physical activity in your exploration, you will stay alert, energized and ready to explore.


Indulge A Little, Not A Lot

Vacations and travel can be the perfect excuse to indulge more than usual, but sometimes it can lead to unsettling consequences. Alcohol and sugary drinks can be packed with calories and artificial sweeteners leading to dehydration, which can effect your mood and energy level. While it can be fun to indulge in that decadent dish and tasty cocktail, the key is to do it in moderation.

Rest Up

Resting your body and getting enough sleep are two of the most important things you can do while traveling. Hustling through an airport (or two), transporting luggage, walking to and from destinations can be exhausting. Lack of rest and changes in your sleep routine can make you too tired to explore your destination. Take a mental note on how your body feels and be sure to take mini-breaks when necessary. A day hotel, aka quick nap hotel, gives you the break you need to make the most of your trip. There are nap hotels from Houston to Toronto to Miami, and everywhere in between. Getting enough rest will ensure that you are energized, refreshed and ready to take on your travels.

Space It Out

Unless you’re severely pressed for time, it’s okay to space out your activities. As mentioned above, when planning your trip, map out how much you can realistically cover in a certain time period. In most cases, being able to cover an entire city in one day is not only difficult, it’s almost impossible! Be sure take note of what attractions, restaurants and sites you want to visit. Having a general plan can ensure stay organized and stress free. When traveling, maximize your itinerary with a day hotel or quick nap hotel from HotelsByDay: take a nap and power up!

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Pleshette Johnson

PJ is a freelance writer and editor from Atlanta, Georgia. She is an avid foodie and traveler with a passion for exploring off-the-beaten path destinations. When she's not traveling or eating, she loves going to concerts or binge-watching Netflix.