As a family man and business traveler, I travel numerous times a month for work, often by air. Let’s face it, travel, especially air travel, is grueling. Between the airport food, stress of maintaining family connections and work/life balance while on the road, the late nights and more – being on the road can be really stressful.

Over my years as a traveler, I’ve developed a few strategies for arriving refreshed with kids, and without. Let’s walk through a few of them.

Stay hydrated!

If I had a number one rule to stay and keep refreshed when I travel, it’s to drink lots of water, before, during and after your flight. There’s a good reason. Number one: cabins on airlines reach 15-20% humidity and if you have a multi-hour flight, it’s really taxing on your body to be in this environment.

Delta Airline's sleep kit

According to a recent Conde Nast Traveler article, it’s advised that you drink one 8 oz glass of water for every hour you’re in-flight. So, next time that beverage cart comes around, be ask for water with no ice and skip the soda or sugary beverage (that’s good advice on its own!). As the article also notes – increasing water intake will force you to get up and use the restroom, and moving discourages blood clots in your legs which is an added bonus.

Personally, I carry around a Hydroflask  20 oz insulated bottle and fill it at will in airports and whenever I see water. That way, if I’m thirsty, I can drink water without having to wait for a flight attendant.

Skip the alcohol

It’s tempting with stress, delays and what not to have a cocktail or beer while on the road, either at the airport bar or in-flight. However, alcoholic drinks add to the cabin dehydration mentioned before and make you more sedentary, so this skip the beer and have one when you arrive. Which, if you’re traveling with kids, is a reward to look forward to by itself. 🙂

Get your rest

This one might seem obvious, but it’s so easy to forget. Get your sleep. When traveling on your own or with the fam squad, it’s easy to stay up late and binge on a Netflix show or grab an extra drink at the hotel bar while traveling. However, sleep is super important, especially when we’re on the go.

I use airline-provided sleep masks and my own headphones with an offline Spotify ‘sleep’ playlist with restful music to help clear my mind and drift off into rest-land. Bottom line: don’t forget to give your body the rest it needs when you travel!

Cook for yourself

If you have a choice to choose where you travel, such as a vacation rental vs. hotel, go for the option that has a kitchen. Then, head to the store and buy food that you can make for yourself. In my case, I always head to Safeway or similar when I have a kitchen and buy basics such as fresh fruit, eggs, yogurt and cottage cheese. Because I always feel better when I eat my own whole-ingredient breakfast vs. a restaurant purchased, butter heavy breakfast. Eating the right food makes a difference!

These tips are ones that work for me whilst on the road – how do you stay refreshed?