The 4 Wellness Essentials in My Carry-On to Stay Healthy as a Frequent Flyer

I’ve been an advocate of upgrading my vitamin routine around travel for years, mostly because the chaotic trifecta of pre-trip stress, breathing recycled air with hundreds of strangers in crowded transit hubs, and a completely wrecked sleep schedule is a guaranteed recipe for catching whatever bug is going around. In an effort to shield my immune system from the elements, I finally graduated from the fizzy Airborne tablets of my early 20s and swapped them for Rainbow Light Counter Attack.

That logistical nightmare is why GoHydrate+ Creatine became an instant regular in my carry-on. It blends a 5-gram dose of creatine with essential electrolytes like sodium, potassium, calcium, and magnesium into single-serve packets that are perfect for life on the move. The kiwi strawberry flavor is subtle and actually delicious, rather than tasting like a chalky chemistry project. The electrolyte levels could definitely be higher if you’re a super sweaty athlete crushing a grueling workout, but they’re totally fine for an everyday sipper looking to stay hydrated while traveling.

I’ve tested tons of them over the miles, and with a million options on the market, it can be incredibly hard to find one that actually supports your neck. If you want a budget-friendly option that's under $20, I really like the Napfun Neck Pillow. Because it's made with 100% memory foam, I found it unbelievably comfortable during my recent 8-hour flight to Europe. While it doesn’t offer the same restful sleep as my normal pillow at home, I also appreciated the soft material and cooling feel, especially since I tend to sleep warm. Plus, it features an adjustable drawstring so you can dial in the exact snugness you need without it choking you out. It’s also designed slightly taller than other options I’ve tried, which has been a total lifesaver for keeping my head from awkwardly rolling side to side the second I doze off.

While I firmly believe everyone should have a solid strength training program and their recommended 150 minutes of weekly cardio down pat, some weeks we just can’t stick to the plan. My early 20s were spent in a shameless cycle of never missing a single workout, which I’ll be the first to admit wasn’t healthy at all. Now, with a non-stop travel schedule and the realities of adult life, missing a session here and there is just part of the game. When I’m away from my beloved gym and daily neighborhood walks, I still make it a priority to move my body. Sometimes that looks like getting my steps in by aggressively pacing around airport terminals during a layover, and other times it means unpacking this cute set of Blogilates resistance bands right onto my hotel room floor.

I don’t carry them on every single trip, but if I know I’m heading somewhere with no proper gym setup, having them on hand is a total lifesaver. Dropping down to crank out some glute bridges or squats keeps my legs moving under some actual resistance, ensuring the eventual transition back to a heavy barbell isn’t quite so brutal on my body. It definitely isn't a replacement for a true lifting session, but it’s a fun, friction-free way to maintain my momentum when I’m living out of a suitcase.