Hectic airports, long flights, dry pressurized cabins, and late night business engagements can leave the executive traveller drained before they even step into the boardroom.  When you’re on the road, staying healthy through exercise and diet should be just as important as your meetings.  Not only is the physical activity and nutritious food good for your body but it also reduces symptoms of jetlag and fatigue helping you to stay on top of your game.


With humidity on planes reaching levels lower than that of the Sahara desert, preventing dehydration, especially on long-haul flights is key.  Stay hydrated by bringing a big bottle of still water on board (make sure to purchase once your past security), keep alcohol and sugar consumption to a minimum and consider boosting your hydration with an electrolyte mixture.  Once you’re off the plane keep up the water consumption to reduce jetlag.  Hydration is without a doubt the most important component of staying healthy when you travel so drink up!

#2 – Make a Workout Plan

Not only does exercise assist in the transmission of information from one half of your brain to the other, but it is also a contributing factor to more restful sleeps.  When you’re on the road make a workout agenda to help you stay sharp and well rested.  Start by checking if your hotel has gym facilities.  If it doesn’t, do a little research online to see if there’s a gym near where you’re staying or map out a jogging or walking route.  Even if you don’t have hours of free time, 15-30 minutes is better than 0 minutes, so make it a priority to get some exercise in.

#3 – You are What You Eat

Healthy eating is all about balance especially when you’re on the road.  Have a slice of that deep dish New York pizza loaded with gooey melted cheese and salami, but be sure to mix those indulgent meals with healthier ones as well.  Try and keep two meals a day healthy and one not as healthy and remember to keep an eye on portions.  A healthy sized portion of lean meat should be about the same size as a deck of playing cards, while a serving of cereal or grains should be the size of your closed fist.   Being conscious about how much you’re eating can be just as important as what you’re eating.

#4 – Sleep

According to the Division of Sleep Medicine at Harvard Medical School, short term effects of insufficient sleep can range from impaired judgement to inability to learn and retain new information, both of which are valuable attributes to have in a business setting.  If you battle to get a good night’s sleep during travel or from jetlag when you’re at your destination, consider speaking with your healthcare professional about sleeping tablets prior to take off.  Make some time to exercise before your flight and once you’re on the ground but remember to get your workout in at least 3 hours before hitting the hay.  As lower body temperature triggers sleep, exercising too close to bedtime can have the reverse effect, keeping you up for hours into the night.

#5 – Book a Spa Treatment

A relaxing treatment may be just what the body and mind need to prepare for a big work day.  Book in at the hotel spa or find a reputable one close by and indulge in a little pampering.  Whether it is a quick manicure or soothing deep tissue massage, taking an hour or two out for yourself can be exactly what’s needed to get the job done.