As I embarked on my adventure through Southeast Asia, excitement filled me—and so did the street food! From enjoying cà phê đá in Vietnam to exploring islands in the Philippines, I was constantly on the go, captivated by my surroundings and walking a lot. For the first few months, that seemed to be enough. I believed that all the walking, sweating, and adventures would keep me fit and energized.

However, by the fifth month—somewhere between the lively streets of Bangkok and a peaceful beach in Phu Quoc, Vietnam—I came to the realization that just exploring wasn't sufficient anymore. My energy levels were dropping, my back was aching from lugging bags, and I yearned for that strong, grounded feeling again. That awareness shifted everything.

Here’s how I discovered ways to uphold wellness, health, and fitness while traveling across different countries—and how you can too:

1. Hydration Is Essential (Especially in Southeast Asia)

The humidity in Vietnam and Thailand is intense. After sweaty hikes, I quickly learned the importance of carrying a refillable water bottle. If you're planning on island tours in Vietnam and Thailand, where boat rides and remote islands can mean limited access to clean water, staying hydrated became a deliberate form of self-care. While most tours provide water, snacks, and lunch, it’s always wise to bring electrolyte packets for hot days or whenever you’re feeling off.

Pro tip: Coconut water is like nature’s version of Gatorade—refreshing and hydrating!

2. Nourishment Over Novelty (But Enjoy the Street Food!)

I developed a love for the food in every country I visited—banh mi in Vietnam, green curry in Thailand, lechon in the Philippines, and all the spicy, simmering dishes in South Korea. However, after a few weeks of mainly indulging in carbs and oils, my body craved more balance.

Here’s how I made adjustments:

• Incorporate more vegetables. Vietnam is rich in its greens, featured in nearly every dish. This is one reason why Vietnam will always hold a special place in my heart.

• In Bangkok, I learned to request less sugar or no sugar at all in my beverages (everything tends to be sweet!). I carry stevia with me, no matter where I'm traveling.

• In Seoul, I chose meals that were lower in carbs and included more kimchi, which is great for gut health because of its probiotic properties and nutrient-rich ingredients.

• In the Philippines, I favored grilled fish and tropical fruits. Given the country's preference for carbs, I stayed mindful of my intake.

• I also began taking a daily multivitamin and brought travel-sized greens powder for those days when vegetables were hard to come by.

3. Walking Isn’t Always Sufficient

At first, I considered exploring to be my form of exercise. In Vietnam and Thailand, I walked extensively—through historic towns, bustling markets, and lush rural areas—but that alone wasn't enough to maintain regular fitness. Now, I travel with:

• Resistance bands for workouts in hotel rooms

• A selection of YouTube yoga sessions

• A routine of stretching after long days full of movement

• Occasionally attending local classes or group exercises on the beach in the morning and at night (yes, walk around the beach like Da Nang and Nah Trang Vietnam, it is pretty common. You will see group of ladies dancing early in the morning)

Keeping fit while traveling doesn't require intensity; it just needs to be consistent.

4. Mindfulness: My Favorite Keepsake

Long-term travel creates unforgettable experiences but can also lead to feeling overwhelmed. The continuous movement, language barriers, visa challenges, and decision fatigue can quietly build up. Here’s how I keep my mind centered:

• Dedicate 5-10 minutes each morning to meditation or journaling

• Allow for quiet days where I do absolutely nothing productive

• Visit temples in Thailand or peaceful tea cafés in South Korea for moments of reflection

• Listen to calming music or nature sounds before going to sleep

• Enjoy a good book or podcast while relaxing on the beach

Establishing a routine—such as spending mornings on journaling, meditation, and a 10-20 minute workout or simple stretching—has been beneficial. Taking care of mental health is an essential part of travel wellness that's often overlooked.

5. Sleep: Make It a Priority

Sleep can vary when you’re in new environments—between busy streets, early boat rides, or even red-eye flights to the next destination. However, I've learned to safeguard my rest: I always carry earplugs, a sleep mask, a neck pillow, and a shawl with me. No itinerary is worth compromising on your well-being. Rest is an adventure in its own right.

6. Preventing Illness

Traveling for an extended period can weaken your immune system due to dietary changes and unpredictable weather. I maintain a small health kit that travels everywhere with me, including:

• Vitamin C, probiotics, and immune support gummies

• Hand sanitizer and wet wipes (essential in rural bus stations)

• Rehydration salts for when I’ve overdone things

• A few essentials: antihistamines, ibuprofen, charcoal pills, Pepto-Bismol, and motion sickness tablets

Staying healthy ensures you can fully enjoy every destination and recover more swiftly when feeling unwell.

7. Learn to Pause (Without Guilt)

Previously, I felt I like every day needed to be “epic”—new cities, new sights, new stories. However, now I build in intentional slow days. Wellness while traveling isn’t about doing more—it’s about doing what your body and soul truly need.

Final Thoughts: Make wellness a part of the journey!

Wellness on the Road: My Journey to Staying Healthy While Traveling

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⚠️ Disclaimer:
The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult with your doctor or a qualified healthcare provider before starting any new supplement, especially if you are pregnant, nursing, have a medical condition, or are taking prescription medications.

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