When I speak of self-care while traveling, I don’t mean facials, pedicures, and massages (although that is undoubtedly part of it). Self-care means pampering yourself with these luxuries AND taking care of yourself mentally, emotionally, physically, and spiritually.

And planning activities that are revitalizing and not wreaking havoc on your well-being. Taking care that you are comfortable, relaxed, and at peace.

Affiliate Disclosure: There are affiliate links throughout this post. This means if you click on a link and purchase a product through that link, then I will receive a small commission for the referral. And that is kinda cool.

Traveling can take a toll on your mind, body, and soul, but it doesn’t have to. And it won’t if you take care of yourself while on the road.

Taking care of yourself first; this is not selfish. It’s necessary.

Nourish your body, mind, and soul with these 15 authentic self-care travel tips.

#1 ~ Let’s start with travel itself as a type of self-care.  

Traveling is an essential component of self-care. Break up the routine. Step away from work, computer, and chores. Regroup from the chaos of everyday life.  

Disconnect yourself from your smartphone and computer for a while and connect with something else — your spouse or kids, nature, your heart, and soul.

Find your peace away from it all.  

Ski. Snorkel. Hike. Bike. Sit by the pool and sip umbrella drinks. Take a walk on a beach. Explore art museums. Try new cuisines. Read a book.

Breakaway from the routine, step out of your comfort zone, and get out there and explore.

#2 ~ While on the road, do something active every day.

Get your workout in early. I don’t mean you need to partake in Olympic weight lifting and run ten miles. I mean, get in some yoga or pilates, take a walk, a quick workout video, or go for a bike ride.

Make sure to engage in activity every day that gets your heart rate going. Get the blood flowing, so they say. It’s energizing.

• Devise a vacation fitness plan and stick to it.  This post shows you how.
• Incorporate activities that increase your heart rate into your daily itinerary.
• Avoid public transportation. Walk, ride a bike, and take the stairs when you can.
• Pack your fitness equipment: a jump rope, resistance bands, an exercise mat, and your running shoes.
• Pack stylish workout outfits; looking good is motivating.
• Use your Fitbit or another fitness tracker. I set my daily step goal to 10,000 steps; you’ll be surprised how quickly you get there while exploring.
• Water sports burn calories. Think kayaking, standup paddleboarding, or snorkeling.

#3 ~ Nutrition: Eat healthy-ish.

You don’t have to avoid all of those fun cuisines from all over the world. It is good to indulge now and then. The best nutrition self-care travel tip that I can provide is to be wise to moderation, then you can have the best of both worlds, so to speak.

• Eat a healthy breakfast to start the day off right.
• Get your veggies, fruits, and protein.
• Don’t skim on grains.
• Pack healthy snacks.
• Visit local markets for the freshest produce.

Ninja tip: Book lodging with a refrigerator and stock it with healthy produce, greek yogurts, and protein drinks. You will always have a healthy snack while in your room.

#4 ~ Hydrate. Hydrate. Hydrate.

You may become dehydrated before you know it while having fun on vacation. Carry a nondisposable water bottle and sip on all day. Dehydration makes your skin suffer and can cause extreme fatigue, neither of which you have time for while traveling. So stay hydrated.

#5 ~ Protect yourself from germs — more important than ever these days.

Carry hand sanitizer at all times and use it. Stash sanitizing wipes in your backpack. And take your vitamin C, as mom said.

#6 ~ Use moisturizer and chapstick.

Many things dehydrate your skin and lips during travel: the air conditioner, change in humidity, cold weather, and wind. And now, we are using so much hand sanitizer that is significantly drying. Pack moisturizer and chapstick, and drink plenty of water.

#7 ~ Pack a first aid kit.

Build your first aid kit and take it with you wherever you go. Having all of the medical necessities can save time and money. Plus, who knows where the closest pharmacy may be.  Here is a list of the basics.

• Stomach medications ~ Pack Imodium, Pepcid (or any of the “purple pills for heartburn”), Pepto-Bismol, and TUMS. 
• Motion Sickness ~ Ginger candy, scopolamine patches, and sea bands may help with motion sickness. Consider ondansetron, an anti-nausea medication that is a prescription, great for motion sickness. Don’t forget your motion sickness bags. Ginger beer helps, too. Read a complete guide on managing motion sickness here—full of quick tips.
• Aches, Pains, and Fevers ~ Pack either acetaminophen or ibuprofen for minor aches and pains, including headaches and fevers. Include both adult and kids doses.
• Allergies ~ My daughter has multiple food allergies, so we travel always with liquid Benadryl and two EpiPens.
• Ointments ~ For bug bites and rashes, always bring Benadryl and Cortisone Ointments. Include Aquafor for dry, cracked, or irritated skin. Aquafor is a skin protectant and is excellent on burns as well.
• Cold/cough ~ Pack a decongestant, and some cough drops, just in case.
• Basic First Aid Items ~ You can purchase a Basic First Aid Kit on Amazon. Or you can add some Bandaids, gauze, tape, disinfectant wipes, wound closure strips, and maybe even some liquid bandage to a large ziplock bag.
• Essential Oils ~ Not just for creating a spa scented room, or spraying your pillow with lavender oil. Peppermint oil for motion sickness, headaches, and hangovers, lavender for anxiety, and black pepper essential oil for muscle pain.

Learn more about traveling with essential oils with the beginner’s guide to traveling with essential oils. Sign up below and I will send you a free copy instantly.

#8 ~ Don’t overbook your days.

I learned this idea from my teens—they need time to relax, recharge, and be lazy. Make sure they are allotted plenty of their own time.

I haven’t always been this way; it was an adjustment. I am full on beast-mode when it comes to building an itinerary.  And guess what? When I was overzealous with planning activities, no one liked me.  

Now I give the teens time every day, sometimes a full day of no plans to hang out and relax. If I need to see something, I get up early and go.  

#9 ~ Go outside.

Be one with nature. Breathe in the fresh air. Take a stroll. Go for a swim. Get some sun (wearing sunscreen, of course). Drink champagne on the back patio or pool deck. Recharge those batteries with nature.

#10 ~ Unplug.

Put away the electronics for a few hours and be present. You will be amazed at how liberating a digital detox can be. And you know what? It will all work again when you plug it back in. And you will work even better.

#11 ~ Get enough rest.

Adequate restorative sleep can positively change your mood and energy. Deep sleep relaxes and repairs your muscles, and REM sleep refreshes your mood and memory.  

Create a bedtime routine that will help you wind down into a peaceful slumber. 

• Take a hot bath or hot shower.
• Put on your cozy socks and a warm hoodie.
• Spritz your pillow with Lavender oil. 
• Sip on Chamomile Tea.
•  Turn on white noise. Check out the Calm app.
• Keep your room cool (between 60-67 degrees F) and dark.
• Practice gratitude every night.
• Crawl under the covers with a good novel (not one that will keep you up too long) or your kindle.
• Use Melatonin to help regulate your Circadian Rhythm.

Consider these tips throughout the day that will help you sleep better at night.

• Stay active. Get your exercise in the morning and stay active throughout the day, walking the city, bike riding, hiking, swimming, snorkeling. 
• Eat well and stay hydrated.
• Avoid long naps in the afternoon. If you have to, a good 15-20 minute power nap is the best way to go to rejuvenate yourself in the afternoon.  
• Try to stay clear of caffeinated drinks after 3 PM (coffee, tea, soft drinks) as the effects can linger on into the evening.  
• Eat dinner early if you can.
• Don’t drink too much. Alcohol can interfere with your sleep quality and leave you hazy and sleepy for most of the next day. 
• Cigarettes can interfere with sleep, too.  

You may like this—a more in-depth guide on vacation sleep hygiene, and a printable peaceful slumber kit checklist.

#12 ~ Pack creature comforts from home, whatever that may be [self-care travel kit printable].

What are your creature comforts from home? Mine…my blanket scarf, cozy socks, and a hoodie.

#13 ~ Get your downtime.

We all look at this differently. My kids contact their friends from home and chat. My husband logs on to get some work done. And my favorite thing to do is sip champagne and edit photos of the day. My itinerary these days provides for downtime every day.  

I have learned so much from traveling with kids beginning at a young age. It is possible to travel with teens in peace and tranquility; here is how.  

#14 ~ Journal your day.

Every evening, break out your journal and remember the day. Here are some travel journal prompts to help get your thoughts inspired.  

AND always practice gratitude.

#15 ~ And of course I had to include this travel self-care tip—Pamper Yourself.

I saved the best for last. Pamper yourself; you deserve it. A bubble bath, massage, mani-pedi, facial—any of these luxuries will do the trick.

Every minute you spend that makes you feel better is worth it.  

What are your top self-care tips for travel to nourish your body, mind, and soul?