Digital nomads are a special breed of people with abilities that can seem superhuman to the rest of the world. We can work from anywhere, enjoy great food, and travel, all while earning an income. This lifestyle is only possible because we keep healthy and take care of our bodies. But it can be tough to stay healthy when you are working and traveling.
We are all guilty of sitting in front of the computer for hours, day after day. Whether it’s freelancing, your digital nomad job, looking for jobs that might be remote-friendly, or anything in between, performing repetitive tasks on a daily basis can take its toll on your body.
When you’re traveling a lot, it can be hard to stay on top of your nutrition as much as you would like. Here are some recommended tips from nomads from around the world for staying healthy while working and traveling (or just being busy).
Have a Regular Workout Routine
It is possible to lead a healthy lifestyle even though you are a digital nomad. It helps to come up with a regular workout routine while traveling and to watch what you eat. It is best to consume highly-nutritious foods and to avoid fatty and sweet food.
Taking out junk food from your snacking habits and replacing it with healthier options is a good hack. Some living situations also allow digital nomads to prepare their own food, this ideal so that you can follow portion control and choose healthier ingredients.
Recommendation by Emily Cooper of Oliverwicks.com
Have Healthy Snacks
While inflight meals are an inevitable part of traveling, it is not enough. You should always carry some healthy food with you. Nuts, dried fruit, healthy snacks, and a few fruits are good ways to get some good nutrition. You can also carry protein bars and a few vitamins. So, it is important to eat at least three good meals per day (not including in-flight meals) and get some exercise. If you can’t afford a gym membership, you can always work out with your bag, instead of carrying it. Some people use stairs instead of escalators and elevators to avoid sitting all day. A small walk-in park is also good.
Also, eating fresh fruits and veggies is the best way to stay healthy on the road. A good idea is to buy a water bottle and fill it with fresh water, then wash the fruits and veggies, and keep them in the water in the bottle. The water will keep the produce fresh for longer.
Another way is to find healthy restaurants or cafes in the areas you are traveling to. Additionally, many travelers and digital nomads take advantage of online resources that can help them find healthy foods and meals while they are on the go.
I also like to go old-school in this approach sometimes, and simply ask the locals at a bar or coffee shop where is somewhere good, healthy, and cheap to eat. I love the internet, but I can’t tell you how many awesome places I’ve found with the power of good old-fashioned word-of-mouth.
Recommended by Becky Moore of GlobalGrasshopper
Know what your body can handle
Our main tip is to know what your body handles better, which type of diet suits you, paleo, keto, vegan, etc. Then, do some quick research on the country’s local cuisine to know what to expect when you arrive there.
Second, eat locally sourced and seasonal food. They tend to be fresher, healthier, and more nutritional than a pre-packed or frozen meal. Dive into the local recipes and eat like a king if you are fearless. Just be conscious of the delicious but unhealthy street food available out there. If you have allergies, like me, go slowly. Try to learn the name of the food you can’t eat in the local language to avoid surprises and be able to order a dish with or without a few ingredients.
For those who practice sports while traveling, Rob has his personal tip. Find a food supplement you like and trust, preferably from an international brand that you purchase online worldwide. It can be a protein shake, a mass gainer shake, or anything you know will keep your body healthy with the nutrients and calories you need.
And above all, you need to be mindful of what you eat when you are a nomad. We found out that creating an eating routine and sticking to it is essential for us.
Recommendation by Natalie Deduck and Robson Cadore of Loveandroad
Seven essential nutrients for health
Remember that seven essential nutrients sustain human life: water, protein, carbohydrates, fats, vitamins, minerals, and fiber. Make sure to eat or drink all of them in healthy portions. Try to eat your meals at the same time each day as well, so you don’t forget meals. If you don’t have the opportunity to have full healthy meals, prioritize lean protein, greens, and fiber. For protein, foods like fish, chicken, and beans are healthier than red meat. Whole grains contain more fiber and are more nutritious than refined grains. Finally, spinach, kale, and romaine lettuce can be your holy grail of fiber and vitamins. They are super easy to incorporate into your meals and even in smoothies to drink on the go.
When traveling you tend to snack a lot. So make sure your snacks are as healthy as possible. Carry fruits, yogurt, and veggies. Remember that it is all about balance, have fun trying new things while remembering to take care of your body and meet its needs.
Recommendation by Corey Lewis 1AND1 Life
Get a slow cooker
It can be tricky to stay healthy when I’m traveling, but my main advice is to bring a mini slow cooker wherever you go. Whether I’m traveling in my van or staying in a hotel/tiny Airbnb a slow cooker allows me to make healthy and easy meals on the go.
Recommendation by Elizabeth Nelson of Snowmad Digital
Take the Healthy option
Staying healthy while traveling and working is a challenge. You find yourself in a new country with new (and often delicious) food to try. And if we’re being honest, trying new food is one of the best things about being a digital nomad.
So by all means, do not stop eating out and trying the local cuisine. One of my tips to stay healthy while also enjoying local food is to only drink water. Instead of going for that coke, fruit juice, or smoothie, simply stick to water. It will save you from a lot of unnecessary sugars and your body will love you for it.
My second tip is to always have healthy snacks. Examples of healthy snacks which can be found in any country include fruits, raw veggies, and nuts or seeds. So instead of going for another ice cream or fried street food for your afternoon snack, you can simply take a banana or some nuts. This will give your body some essential nutrients and usually contains fewer carbohydrates and unhealthy fats.
These are just two small, but effective ways to stay healthy while traveling and working, without having to stick to a strict diet.
Recommendations by Lara of Both Feet on the Roa
Keep a Balance
There are a few tricks that help me stay healthy while traveling. One is to always have a stash of healthy snacks with me, like almonds or fruit. I also try to drink plenty of water, and if I’m in a place where I can’t get a good quality cup of coffee, I’ll bring my own dandelion tea or turmeric latte mix. As for exercise, I usually try to find a solid workout routine wherever I am, whether that means going for a run outdoors or doing some yoga.”
Recommendation by Mia Clarke of Inverpro.co https://www.theodysseyonline.com/
Preparation is key
We like to book Airbnbs or properties with kitchens so we can cook some of our own meals. This not only helps us save money, but it allows us to have more control over what we eat. When we arrive at a destination, one of the first things we do is find a local market or grocery store and stock up on produce so we have some healthy options from the get go.
We always travel with a handful of items to make cooking on the road easier. We pack a couple of our own spices and high quality salt (like Himalayan or sea salt). We also like to pack our favorite tea, protein powder, and collagen, as these can be difficult to find in some parts of the world. Recently, we’ve been traveling with a mini blender that has a USB charging port so we can make protein smoothies in the morning.
Other items that are helpful for eating healthy anywhere in the world are chip clips, reusable baggies, collapsible shopping bags, bamboo utensils, and collapsible cups. These all make grocery shopping and cooking much simpler, as well as help reduce waste.
Recommendation by Katie Diederichs of Two Wandering Soles
Keep Walking and Sleep Often
I stay healthy by incorporating walking into my travels. Luckily, I take Roger W. on daily walks, so this is hardly a challenge. However, even when I travel on my own, I walk everywhere I go – whenever I can. This means walking to grab food whenever I’m hungry, taking the scenic route by foot to visit a tourist site, and walking to the train station if it’s only a few miles away (versus taking the cab). My rule of thumb? If it’s under three miles, I walk there!
During travel days, I sleep whenever I can. I don’t believe in staying up on a flight to get used to the new time zone. I sleep whenever I’m tired – whether it’s past midnight or in the middle of the day.
Upon arrival at my destination, I stick to a normal routine as much as possible. Consistency is KEY to maintaining a healthy lifestyle on the road. Hence, this means doing my daily yoga and meditation practice, setting aside a time and place for work (and checking social media and emails), and taking breaks after work to mingle with locals and experience the culture of my new home away from home.
Lastly, I am very cautious with what I put in my body. As a digital nomad, I don’t always get access to a kitchen immediately, which means I eat out often. In general, I cut down on meat, pack on the veggies and fruit, and skip out on alcohol, which sucks up my energy and reduces REM sleep. Most importantly, I hydrate all day, every day. I know this can be tough during long travel days, but I see it as an opportunity to get out of my seat and move around on the plane.
Recommendation by Gigi Chow of Wetnosesescapades
Exercise, Hydrate, Eat, Sleep and Repeat
Have a workout routine that doesn’t require a gym: these days working out should be easy. Finding a routine that works for you while on the road is key to staying active and healthy while traveling. You can try a HIIT workout, a dance routine, jumping rope, or simply running around. Being able to workout without needing equipment or an instructor is key to staying fit while you’re on the move. You can be physically active from your hotel room, Airbnb, campsite, and more.
Stay hydrated: drinking water is possible wherever you are. Drinking about 10-12 cups of water or over 2L a day is the minimum recommended amount. You can carry an insulated water bottle and carry it everywhere you go. Fill it with ice before you head out for your adventures, and it will stay cool all day long. You can also try hydration packets to put in your water for optimizing hydration needs.
Pack healthy snacks and meals: eating out when traveling is common. You can try to buy healthy snacks and meals as you go and pack them in a cooler for the day. Some ideas include whole-grain sandwiches, whole-grain wraps, avocados, salads, nuts, yogurt parfait, hummus and carrots, and peanut butter and apples. Making sure you do not eat “out” every day is a good way to stay on top of your nutrition.
Get enough sleep: sometimes digital nomads forget the importance of rest. While it is good to have adventures and search for new activities, getting plenty of sleep is the only way to ensure your mental and physical health can recharge. At least 7 hours a night, hopefully, more, results in a better mood, fewer food cravings, more energy, and a clear mind to work.
Have a schedule: although you do not have an office, you should have a schedule. Sometimes digital nomads forget that taking breaks is also important. Make sure to create a strict schedule with breaks from work. Be sure to set boundaries so your clients and others will not bother you past “work hours”.
Recommendation by Juliana of Fitnessclone
Long-term stays
Moving from place to place makes it difficult to establish healthy routines. That’s one reason I prefer long-term stays where we have a kitchen, shop for fresh produce from local markets, and continue our daily exercise routine (even if it’s just walking around town to explore).
Recommendation by Michelle Chang of Blogging Abroad
Balanced Meals, Hydration, and Healthy Snacks
Aim to pair protein, carbs, and fats when you can – this helps to keep your blood sugar levels stable, which keeps you focus on your work without getting too tired or sleepy. If your meals are unbalanced, you will be less productive, and suffer from carb crashes more often – which is what leads to you being unfocused or unproductive and suffering from brain fog.
Make sure you drink plenty of water – it’s always tempting to drink lots of coffee and sugary drinks – but when you are traveling your hydration levels get affected, which can impact your sleep and daytime focus, and also make jet lag worse if you are flying between time zones. Aim for around 2-3 liters of non-caffeinated drinks for women, and 3-4 liters of non caffeinated drinks for men.
Pick healthy snacks – While it can be easy to pick up sugary snacks when you’re on the move, try to opt for fruit or nuts when you can. These contain an abundance of fiber as well as other nutrients, which will help with your digestive function and keep you fuller between meals.
Recommendation by Dr. Suzanna Wong of Twin Waves Wellness
Don’t Eat Like You’re on Vacation
The biggest tip for staying healthy when traveling is to not eat like you’re on vacation all the time. Eating when traveling is one of the best parts of traveling, but if you’re on the road, it’ll quickly catch up to you. Going to the local market and then cooking your own food goes a long way to keeping healthy. You’ll not only save some money from eating out but you’ll also ensure your meals contain the proper nutrition.
If you’re not a big breakfast eater like me, practicing Intermittent Fasting in the mornings helps a lot. Skipping that morning meal helps to keep some calories off your body and frees up some extra leeway for the rest of the day. Instead, I much prefer to find a local coffee shop and work from my laptop there or walk around checking out the sights.
One more tip is to carry healthy snacks with you. Having a healthy snack like a low-sugar protein bar will come in handy when getting hungry when you’re out and about. It’ll not only save you some money from eating out but you’ll know you’re eating something much healthier.
Recommendation by Josh Schlottman of Trainer Josh
Biohacking: Tracking & Supplementing Your Nutritional Needs
As digital nomads, traveling to new places often means new food cultures & routines – which leads to getting inconsistent nutritional needs. Knowing the general state of your body helps. My recommendation is to test & see what works for you. Some supplements I use on a regular basis are pre/probiotics, ashwagandha, magnesium chloride & glycinate, NAC, 5htp, black seed oil & vitamin D3.
Recommendation by Victor Hs of vctr SEO
Be Self-Disciplined
When you are in a different country, the instinct is to immediately jump right into the local culture – try local foods, drinks and party like the locals. While it is good to immerse yourself in a new culture, it means that you have little to no control as to what you are putting in your body. When you are abroad, it is easy to meet other travelers that want to go out, party, and drink until you can’t count to ten. As digital nomads, we are not spending a week or two in a destination and then going back home where we can be healthy. This is long-term for us. Digital nomads need to practice self-discipline and control what they eat, drink and do in their free time to stay healthy.
Recommended by Sean of LivingOutLau
Know what Diet Suits you Best and Eat Local
Rob and I have been digital nomads for the past eight years. I have food allergies and IBS (Irritable Bowel Syndrome), and Rob is a triathlete, which means that we need to look after our nutrition and training doesn’t matter where we go.
Our main tip is to know what your body handles better, which type of diet suits you, paleo, keto, vegan, etc. Then, do quick research on the country’s local cuisine to know what to expect when you arrive there.
Second, eat locally sourced and seasonal food. They tend to be fresher, healthier, and more nutritional than a pre-packed or frozen meal. Dive into the local recipes and eat like a king if you are fearless. Just be conscious of the delicious but unhealthy street food available out there. If you have allergies, like me, go slowly. Try to learn the name of the food you can’t eat in the local language to avoid surprises and be able to order a dish with or without a few ingredients.
For those who practice sports while traveling, Rob has his personal tip. Find a food supplement you like and trust, preferably from an international brand that you purchase online worldwide. It can be a protein shake, a mass gainer shake, or anything you know will keep your body healthy with the nutrients and calories you need.
And above all, you need to be mindful of what you eat when you are a nomad. We found out that creating an eating routine and sticking to it is essential for us.
Recommended by Natalie Deduck and Robson Cadore of Love and Road
Get at Least One Good Meal a Day
Staying healthy isn’t easy even when you’re within a routine. As full-time travelers and digital nomads, it is countless times harder. Sometimes you didn’t know where you’d sleep that night, let alone where to get a salad (if salads are even available and safe to eat!) Our rule of thumb is to focus on at least one decent meal a day.
Whether this is from a nutrition shake that we schlep around with us in our backpacks (such as Ka’Chava or Shakeology – and yes, we use valuable space in our luggage for it!), or just trying to get in a simple breakfast of rice, beans, and fresh fruit here in South America, it all counts. No matter how busy or unpredictable the day gets, we try to do this because good, solid nutrition always makes us feel more energized and less likely to get sick while on our travels.
Recommended by Alex Davis of Ryan and Alex Duo Life
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