I am not a frequent traveller, and I am sure there are many people who travel more and have loads of useful advice. I am coming from the perspective of someone who has travelled with four kids of varying ages: from babies to young adults (young adults are more difficult 😉), on hockey road trips lasting 12 hours and on plane trips.
I am a planner, and in all areas of life, planning is key to success. I recently had to fly out with only hours' notice for a family emergency. I made this trip solo: no husband, no kids, so packing was a breeze, but I only had two hours to get out the door and I would be staying for an unknown period of time. Because I have done it so many times, my internal list (no time to actually write a list) was in full swing.
Planning and packing
I always count the days, pack per day for predicted weather, and bring a few outfits in case the weather changes radically. I pack a light jacket, sneakers, shower shoes, a big cardigan that doubles as a blanket, a travel pillow, and so on. I make sure I don't overpack shoes and purses. Two neutral pairs (day and evening) and the same for purses: a carry-all purse for the plane and a nice purse for evenings.
Toiletries
Toiletries are a must: all my skincare, makeup (I pack a nude palette and a colourful palette and a few lipsticks for variety), fragrance, hairbrush, curling iron, and my first aid kit, vitamins, and medications.
I keep my meds in an organized container ready to go at all times.
Hydration and nutrition
A big priority for me is hydration and nutrition. I make sure I am super hydrated before I get on the plane and buy a big bottle of water as soon as I clear customs. Sure, this means frequent trips to the bathroom, but at least I arrive looking and feeling better. The first thing I do when I arrive at my hotel is stock the room with cases of bottled water. I want to make sure that clean, safe water is readily available. There's something about road trips or plane trips that makes me want to eat constantly. I always pack a variety of high-protein, low-profile snacks to munch on so I'm not tempted to make poor choices.
Snacks
Pick snacks that take a while to eat. Here are a few of my favourites:
Headphones
My number one essential is my headphones. I have had a lot over the years, but these are my favourite. They hang around my neck like a necklace. I don't worry about losing them or about them falling out of my ear. I can listen to my favourite true crime podcasts while I travel and while I'm exercising during my trip.
Exercise
Exercise is key. Even if it's a 10-minute hotel workout of push-ups and high knees, staircase climbs, or lots of walking, stay active to combat the extra calories. I pack my bands everywhere I go: so versatile and they weigh next to nothing.
Calorie control
My final tip is calorie control. While I'm away, I'll be out of my normal routine and will be eating out almost exclusively, and frankly I want to indulge on vacation. The easiest way for me to control calories is to cut out a meal. Pick the meal you are most looking forward to and go for it! That said, I have a light breakfast and perhaps skip lunch. I like to plan out my itinerary as much as possible so I know when to make those choices; in the end, it does come down to calories. In my son's travel hockey days we ended up eating fast food on the road or eating at family-friendly restaurants with very few healthy options. In those cases there are little tricks: take the top bun off the burger, lose the fries, double egg no bread - you get the idea.
Alcohol
Whether to drink alcohol is a personal choice; feel free to indulge (as I do), but be aware of the sugar and calories. I love a mimosa in the morning when on vacation, so I have one or two, then I drink lots of water and switch to a skinny version of whatever cocktail or simply vodka and soda with lemon. Just be aware of the liquid calories and decide if they are worth it. On vacation the answer may be yes!
A rule I follow is booze or dessert - not both. I occasionally break this rule, but generally I pick my poison.
In summary
Plan for success and enjoy it with the awareness that you may have to work harder upon your return to achieve your health goals, and that's OK!