6 Things That Help Science Journalist Max Lugavere Stay Healthy While Traveling

Getting good sleep, enjoying some morning sunlight, hydrating, exercising, and eating well—these are all things that comprise my everyday health and wellness routine. And because I travel frequently for work, I've learned over time how to stay consistent in my routine while I'm away from home. Read on for six things that I typically pack to make the travel transition easier on my body and mind:

To reduce the unnecessary stimulation that comes from the constant white noise on airplanes, I'll wear my noise-canceling headphones and play music instead. I listen to all types, but mainly, I'm a big fan of rock music. I also love musicals and have recently become obsessed with synthwave, which is a genre of music influenced by '80s film soundtracks and video games.

I set myself up for healthy eating on a trip by booking accommodations at hotels I know will offer the same quality of food I would make or eat at home. For me, that's Westin Hotels & Resorts for their Eat Well Menu, which was designed to give guests fresh, nutritious, and seasonal choices when dining at the hotel. I know I'll have a variety of balanced menu options that help me stick to my everyday diet throughout my entire stay—so that's one less thing to worry about while traveling. This goes a long way in helping my body undo the effects of sitting after long drives or flights more quickly.

As a quick refresher, H2O is critical for our health: Every system in our body depends on it to function. Water flushes toxins and waste out of organs, helps carry oxygen and nutrients to cells, and provides a healthy environment for tissues. When we're dehydrated, our body has trouble carrying out normal functions and begins to feel fatigued—not good! So, even if you're getting plenty of sleep, starting your day with a healthy, balanced breakfast, and moving your body, you're still shortchanging your health if you're not adequately hydrated. And by the way, you don't want to get into the habit of drinking only when you're thirsty—thirst is actually an indicator that your body is already dehydrated2.

The cool thing about staying at Westin is that I can save some of that space thanks to their on-demand Gear Lending Program for guests, which is exactly what it sounds like—fitness clothes and shoes available whenever you need them. Another unmatched perk is getting the lay of the land, a local-approved running map, and a potential running partner or group through Westin's Run Concierges. And speaking of all that time spent moving outside...

This one will depend on where I'm traveling, but if my destination is an area where I'll only have access to conventional drugstores, I'll always pack my own mineral sunscreen. The safest sun protection ingredient is zinc oxide, and I'll usually just bring my own along with me. And while getting vitamin D from the sun is crucial to health, it's still important to avoid and prevent burning. The last thing I want is to end up on a trip where I spend excessive amounts of time in the sun without any sun protection. 

These glasses block blue light from your devices that research shows4 suppresses your body's natural melatonin production. By the time my mind and body are ready for sleep, the rest is easy: Getting into the ultra-comfortable Heavenly beds at Westin—with a bit of lavender essential oil balm to help me relax even further—has got to be one of my favorite perks of travel.