Spending time on the road for work can wreak havoc on your health. Time changes, busy schedules and restaurant meals make staying healthy while traveling for work feel almost impossible. Use these tips to help you stay healthy, both physically and mentally. You’ll feel better, work better and stay healthier in the long run!

Keep your schedule as close to the one you follow at home as possible. Try to fit sleep, meals and exercise into the same patterns you aim for at home while traveling for work.

Stay hydrated, especially while on the plane. Bring a reusable water bottle to fill in the airport and at your hotel. Drink lots of water and avoid alcohol before and during your flight.

Prioritize sleep by flying during the day (if possible) and fitting 8 hours of sleep into your schedule. Power down your laptop and turn off the TV in time to get a good night of sleep. You’ll be better suited to tackle the next day’s tasks.

Exercise at the hotel gym, in your hotel room or by taking a walk. This will help you sleep and beat jet lag as well.

Manage the stress of travel and work with the same techniques you use at home. This may be meditation, yoga or breathing exercises. Planning and preparing as much as possible before your trip will also help you stay healthy during business travel.

Eat well, starting with breakfast. A hotel room with basic kitchen appliances makes it easy to have a yogurt and fruit before starting your day. When eating out, choose entrees with fresh produce, whole grains and lean protein. Watch portion sizes, which will likely be larger than at home. Skip dessert and sugary drinks, both alcoholic and non-alcoholic.

Pack healthy snacks or stop at the grocery store before heading to the hotel. Eating something small when you’re hungry will help you manage cravings and keep you from overindulging when you do finally make it to dinner. Nuts, trail mix, vegetables, fruits and something sweet (such as dark chocolate) are all good to have on hand.

Wash your hands or use hand sanitizer as often as possible.

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