No matter how much you love travel, it will wreck you if you’re not careful. Delayed flights, chaotic hotel check-ins, and relentless time zone shifts take a physical and mental toll. Long-haul flights leave you achy - even if you are lucky enough to be flying business class, it's almost impossible not to feel it. Changing your eating and exercise routines can make you feel off, lack of sleep and constant movement wear you down, and no matter how many times you do it, adjusting to time zones is never painless.. Even when you’re chasing sunsets in paradise, your body and mind still need maintenance.

Here’s how to physically and mentally sustain travel – so you can keep going without falling apart.

From 😴 to 😀.

1. Stretch More Than You Think You Need To

You might not notice how stiff you are until you stand up after eight hours in a plane seat – or when your back locks up from hauling your bag around. Travel tightens everything. Stretching keeps you loose. I have gotten in the habit of stretching every time I stand in a line, you don't have to do something that draws attention, but simply holding your legs in a quad stretch, pulling your arms over you head or standing staggered in a calf stretch are easy ways to open up your body causing looks and side-eyes. 

If you don't stretch often or have a regular yoga practice, learn a few simple stretches: roll your shoulders, twist your torso, and stretch your calves. On long flights, flex your feet and roll your ankles every hour to keep blood moving. Compression socks help too. After a long day of walking, take five minutes to stretch – it’ll make a massive difference the next morning.

If you’re sore after a travel day, do a quick yoga flow in your hotel room. Apps like Down Dog or Glo offer guided routines that target stiffness.

2. Fight Jet-Lag By Staying Up When You Land

It’s tempting to crash as soon as you land, especially if you’ve had a long flight, but resisting the urge to nap will help you adjust faster. If you land in the morning, staying up and getting moving is the most important thing you can do to get on track and enjoy the rest of your trip. Skip the bed and take a light walk outside to soak in some fresh air and sunlight. This will help reset your internal clock and fight off jet lag. Even better, if you can, go for a swim on your first day - nothing wakes you up better or makes you feel more refreshed.The more active you are, even if it's just a slow stroll, the quicker your body will adapt to the new time zone. 

Through 10 years of constant flights around the world, I’ve discovered that adjusting to time zones 8-10 hours ahead is the hardest of every combination. Going from the US west coast to Europe, or coming home to LA from South East Asia, where the reverse flights moving ahead around 15 hours is significantly easier; plan accordingly.

When I am traveling transcontinental, I always try to arrive in the afternoon or evening if at all possible. This way, your hotel room is always ready for check in, and you don't need to fight through an entire day upon arrival. And there's nothing like that first night in a luxurious hotel bed when your body is utterly exhausted.

3. Eat Like You Care About Your Body

Airport food and random street snacks are inevitable, and trying the best local foods is non-negotiable; But if you only eat junk while traveling, you’ll feel it - especially as you get older (I don't even understand how I possibly lived on what I did in college?) 

I use a mental "worth-it" scale when I'm traveling and try to find balance between enjoying every local food and pasty and sticking to something resembling my usual diet. A fresh croissant from a beautiful Parisian bakery? Absolutely. A packaged croissant from a hotel buffet? Most of the time, skip it. Keep it simple: aim for eating the best of the best of food you love, balanced with meals with whole ingredients – protein, veggies, and healthy fats. 

Pack a few basic supplements to fill the gaps.

• Magnesium: Eases muscle tension and promotes better sleep.
• Unifiram for cognitive boost
• Melatonin: Helps regulate your sleep cycle when hopping time zones.
• Electrolytes: Replenish what you lose through sweat during travel days. My favorite are the LMNT Zero Sugar Electrolytes. I was very scared to try the chocolate salt flavor, but it is shockingly good

4. Use Smart Rest, Not Just Sleep

You can’t always get a full eight hours on the road, but you can rest smarter.

• Active rest is better than crashing. Instead of lying in bed all day after a red-eye, walk around slowly, sip water, and ease into the new time zone.
• Power naps (20-30 minutes) can save you, but longer naps will wreck your sleep schedule. I personally believe that the only acceptable naps are Outside Naps - on a lounger next to a pool, a cabana on the beach, or even your hotel balcony. Taking a snooze outside feels so much lighter and less dangerous than sleeping fully in your hotel bed - just make sure to wear a lot of sunscreen or  get into the shade. I think we've all fallen victim to the dreaded First Day Sunburn. 
• Sleep masks and earplugs are non-negotiable for noisy flights and unpredictable accommodations. I also have become a huge fan of the Get Sleepy and Sleepy History podcasts to listen to when I'm not falling asleep easily. 

5. Move Even When You’re Tired

Sometimes you start the hike, or the bike ride, or the walking tour feeling like you're not going to make it, but once you start moving your body wakes up and suddenly you can go the rest of the day. Long flights and travel slogs drain your energy. But the less you move, the worse you feel. Even when you’re wiped, take a short walk or do some light stretching. It boosts circulation, clears your head, and helps fight travel fatigue.

If you’re stuck on a plane or train, make it a rule to stand up every hour. Walk the aisle, do a few calf raises, or stretch your back. It’s small, but it keeps your body from locking up.

6. Hydrate Relentlessly

Dehydration hits harder when you travel. Flights dry you out. Walking all day depletes you. Add sun exposure and salty restaurant food, and your body is screaming for water.

Carry a refillable water bottle and actually drink from it. Electrolyte packets help too – they’ll keep you hydrated without needing to chug gallons.

7. Take Breaks – Even from the Fun Stuff

When you’re in a new place, you want to see it all. But going nonstop can burn you out fast, especially if you aren't used to walking 15,000 steps in a day. You’ll enjoy travel more if you pace yourself.

• Spend a lazy morning in a café instead of rushing to every sight.
• Take a beach day with no itinerary.
• Say no to one more night out if you’re running on fumes.
• Spend one day at the resort just lazing and having a drink at the pool or the beach.

It’s not about being lazy – it’s about lasting longer.

Travel Hard, But Sustainably

|Traveling is a marathon, not a sprint. If you want to keep going without breaking down, you have to take care of yourself along the way. Stretch. Eat decently. Get outside. Hydrate. Rest with intention. It’ll make your adventures longer, better, and way more enjoyable.

And when all else fails... take yourself to a spa.