Business travel is a strange mix of privilege and punishment. One moment, you’re sipping coffee at 30,000 feet, the next, you’re eating an overpriced airport salad that tastes like jet fuel. It’s a rhythm that can wear you down—late flights, early meetings, and a parade of hotel rooms that all start to look the same. But just because your work takes you on the road doesn’t mean your well-being has to take a hit. In fact, with a few smart habits, you can stay healthy, balanced, and even enjoy the journey.
Make Sleep Non-Negotiable
Red-eye flights and back-to-back meetings can wreak havoc on your sleep, but letting rest take a backseat will eventually catch up with you. Prioritize sleep like you would an important client meeting—because, let’s be honest, without it, you’re running on fumes. Use blackout curtains in hotel rooms, invest in noise-canceling headphones, and stick to a sleep routine, even if it means turning down that last round of drinks at the hotel bar. Your body (and your ability to think clearly) will thank you.
Don’t Let Your Diet Be Dictated by Airports and Room Service
If you rely on airport kiosks and conference buffets for sustenance, you’re setting yourself up for a rollercoaster of energy crashes and regret. Instead, be proactive. Pack healthy snacks—nuts, protein bars, or even a small bag of cut-up fruit. Scope out restaurants with real food rather than settling for whatever’s closest. And yes, it’s tempting to lean into the free breadbasket at a client dinner, but balance is key. Eat like you would at home, and your energy levels will reflect that.
Stay Active, Even in a Suit
Exercise often feels like the first thing to go when your schedule is packed, but movement is non-negotiable. If your hotel has a gym, use it—even if it’s just 20 minutes on the treadmill before your first call. If not, take the stairs instead of the elevator, or go for a walk between meetings. Even simple stretches in your hotel room can keep your body from stiffening up after hours of sitting. Your body wasn’t designed to be hunched over a laptop in an airport lounge all day—give it a break.
Keep Up with Organization
Keeping your travel documents organized is crucial, especially when navigating airports, hotels, and rental agencies. Make sure you have all of your important documents filed together in an easily accessible place, whether in a dedicated folder or a secure travel wallet. When digitizing paper records, consider this option—instead of managing multiple files, you can easily keep everything in one PDF by using an online tool that allows you to add pages as needed. This same tool also lets you reorder, delete, and rotate pages, making it easier to keep your essential documents streamlined and ready at a moment’s notice.
Hydration Is More Important Than You Think
It’s way too easy to forget about water when you’re bouncing between flights, meetings, and late-night work sessions. But dehydration is a silent killer of energy, focus, and overall well-being. Start your day with a full glass of water before coffee (yes, even if it feels like a betrayal), and keep a reusable water bottle with you at all times. Airplane cabins are notoriously dry, and caffeine overload won’t help. Hydrate consistently, and you’ll feel sharper and more alert.
Set Boundaries—Even When You’re On the Clock
When you’re traveling for work, it’s easy to slip into a 24/7 availability mindset. Emails at midnight? Sure. A last-minute conference call during dinner? Why not? But the reality is, constantly being on can drain you fast. Set boundaries where you can—turn off notifications during personal time, let colleagues know when you’re offline, and carve out moments for yourself. Travel doesn’t mean surrendering control over your schedule entirely.
At the end of the day, business travel doesn’t have to feel like survival mode. You can still take care of yourself, even when you’re living out of a suitcase. With a little intentionality, you can make the road work for you—not the other way around. Safe travels.
Eleanor Wyatt
Remote Work Wellness
