Best Wellness Hacks for Road Trips
I was never much of a road-tripper until I met my husband.
Growing up, my family didn’t do a lot of road trips and aside from the few hours up to the mountains, I never really spent extended periods of time in the car nor did I ever really expect to as an adult.
But when I met my husband, that all changed.
Because he is from California and we live in Colorado (and we have a dog who we’re obsessed with and don’t like to leave behind), it makes the most sense for us to drive to the West Coast whenever we go see family and friends.
We usually make this trip a couple of times of year and each time I have become increasingly more efficient and strategic at ensuring that we stay our healthiest while on the road…and don’t feel like complete crap during and after what is often a 16-18 hour drive.
So without further ado, here are some of my tried and true wellness hacks for road trips…
#1: Have a Pre-Travel Protocol
Staying well on the road really starts before you leave, so here are some of the things I do to prep:
Up my hydration for 3 days before the trip: I’ll also add electrolytes to help with hydration and prevent muscle cramping.
Stretch! I spend extra time stretching and foam rolling my lower body in the days before we leave. Getting a massage before or after travel can also be very helpful if you can swing it.
Use doTerra’s OnGuard: OnGuard is doTERRA’s immune supporting blend and it was the first oil I fell in love with. It smells like a cinnamon-orange Christmas dream.
Initially I loved traveling with this blend because the smell is so soothing to me that it helped my stress and anxiety, but then I discovered that it is actually incredible at keeping my immune system strong. I have both my husband and I roll this on our lymph nodes, chest, and spine a few days before we travel and we’ll each take an OnGuard softgel daily. We keep up this protocol as much as possible during travel as well.
Propolis: I began using Propolis after I had COVID in 2020 and I’ve been a huge fan ever since. If you don’t know what it is, Propolis is essentially the immune support of a bee hive. It has a very sweet taste (similar to but different from honey) and it is a powerhouse immune support tool. When I start to feel a cold coming on, I do 4 sprays of Propolis 4-5x/day and when I travel I’ll do the same starting about a week before and during my travels.
#2: Anticipate Food Cravings & Pack Accordingly
I often see people going to extremes when traveling: Either they try to be so healthy that they drive themselves crazy (and are potentially engaging in disordered behaviors) or they see it as an excuse to throw their healthy habits out the window.
My general rule of thumb for traveling (and life in general) is fueling my body with the highest quality foods I can in order to feel my best, but also not being so rigid that it drives me crazy.
Because travel can sometimes be boring and boredom is one of the biggest triggers for food cravings, I do things a little differently than many in the wellness community.
Instead of making travel synonymous with either deprivation or indulgence, I anticipate us having cravings and just pack healthier options to cover all of our bases.
Here’s a list of what I usually pack:
Apple sauce packets (I have low blood sugar and don’t go anywhere without these)
Celery and hummus (my favorite is the Ithaca brand)
Cut apples with lemon juice (helps with preventing browning and it’s super refreshing)
A few tuna and turkey sandwiches on whole wheat or sourdough
Hard boiled eggs
Cheese sticks (either part-skim Mozzarella Sticks, Baby Bels, or Tillamook cheese squares)
White cheddar pop chips (for the salty cravings)
Some kind of cracker (Simple Mills or Almond Thins)
Honey Stinger Energy Chews (great for gummy cravings or just a little burst of something sweet)
Some kind of “dessert”—this time I brought Brookside Blueberry Acai chocolates and banana chips, but at other times I’ve brought Dove Chocolates, Hu Chocolate Gems, or the Unreal version of M&Ms
Sticking to this basic list (and making some swaps when necessary) has kept us from giving into fast-food cravings along the way, feels very satisfying, and helps us feel good when we get to our destination.
The only time we really stop for food is in the morning to get egg sandwiches or wraps (usually Starbucks). Having a breakfast that is higher in protein keeps us both satiated for longer and helps regulate blood sugar right off the bat. This leads to decreased cravings and mindless snacking the rest of the day.
I should also say that we never eat ALL of this food going one direction. Every trip, we end up with at least half of the non-perishables left over when we get to our destination that last us as snacks throughout the rest of the week.
Bonus Tip: I never go anywhere without my doTERRA Terrazyme Digestive Enzymes. These are hands-down the best digestive enzyme I’ve ever taken. These little capsules support digestion by helping break down food, increase absorption of it, and they can help alleviate bloating. We will usually take 2 of these with any meal on the road just to make sure our digestion is working properly.
#3: Compression Socks
I added in compression socks to our road trip wellness routine a few trips ago and I wish I would’ve done it sooner.
While many people will wear compression socks on long flights or to support recovery from running, they are also fantastic for use on road trips to help with increasing circulation and decreasing the likelihood of leg cramps.
Both my husband and I agree that the compression socks made a huge difference over the last few trips. They are absolutely worth the $20 on Amazon!
#4: Deep Blue Stick
If you’re anything like me, you might have memories of playing sports and reaching for muscle rubs like Icy Hot to soothe sore and tired muscles. To this day the scent of wintergreen brings me back to my tennis playing days in high school and slathering this on after long days of practice.
These days, I opt for the upgraded natural version from doTERRA called Deep Blue.
Deep Blue comes in a variety of formats including an oil, a lotion, and a very convenient stick form that is perfect for traveling by car, by train, or any time you don’t want to get your hands dirty.
The Deep Blue stick features a blend of Wintergreen, Copaiba, Peppermint, and Menthol to soothe sore and tired muscles. It is the perfect thing to rub on your shoulders, low back, or even your legs during and after a long car ride.
Although I think the Deep Blue Rub packs a little bit more of a punch than the stick, I love that the stick is mess-free, easy to use, and not at risk for leaking.
#5: Hypervolt Massage Gun
While this is certainly a luxury and not a necessity, I have to say it’s a great thing to have on hand for travel.
We received one of these massage guns as a Christmas gift and while it is amazing to use any time you have sore or tight muscles, it’s particularly delightful after sitting in the car all day.
My husband and I will often rub on some Deep Blue and then use the massage gun after. It is heavenly.
#6: Essential Oils
Next up we’ve got essential oils. While I could go on about all of the doTERRA essential oils I love, today I just want to highlight three that are great for travel.
If you’re short on space, I recommend choosing a handful of extremely versatile essential oils that can serve many purposes. Here are my top 3…
Number 1: Peppermint
Peppermint is an excellent oil to travel with because it can serve so many purposes, including:
Nausea/motion sickness relief
Supporting digestion
Alleviating minor headaches
Promoting alertness & focus (instead of relying on coffee and energy drinks)
I’ve relied on Peppermint for years and when I traveled frequently as a consultant, I always brought it with me on the plane and asked for a cup of hot water so I could make my own soothing peppermint tea.
I will bring this in both a touch/rollerball form and the oil in case I want to put it in my water or need a drop under my tongue. It’s also one of my husband’s favorite oils that he uses regularly too.
Number Two: Lavender
Lavender is another extremely versatile oil that serves a number of purposes, including:
Soothing the nervous system
Supporting a healthy stress response
Reducing anxious feelings
Great for cuts, scrapes, bites, and bruises
Helpful for mild menstrual cramps
Amazing for sunburn support
Great for seasonal threats
Promotes deep sleep
I will typically bring this in a few different forms, including the rollerball/touch for easy application (great to roll on the bottoms of the feet before bed or chest for anxiety support) and the actual oil which is great for diffusing at night.
Sometimes I will bring the doTERRA Serenity stick which has lavender and valerian root in it. I love swiping this on the bottoms of my feet, chest, wrists, etc before bed as another form of sleep support.
Travel Tip: Stick products are excellent for air travel, because it’s one less thing to keep in your 3-1-1 bag. doTERRA has three stick products I love: Serenity, Deep Blue, and Breathe.
Number Three: OnGuard
As previously mentioned, OnGuard is one of my favorite doTERRA oils and it’s a given for me any time I travel.
While I’d definitely recommend bringing the oil or softgels for immune support, there is a whole range of OnGuard products including throat drops, hand sanitizer, toothpaste, etc. that you could bring to support your immune system as well.
OnGuard boasts a combination of Wild Orange, Clove, Cinnamon Bark, Rosemary, and Eucalyptus. Because it contains several “hot” oils, it’s really important to properly dilute OnGuard with a squirt of fractionated coconut oil, jojoba oil, or sweet almond oil. I like to make it easy on myself and use the pre-diluted touch rollerballs or make my own.
#7: Blackout Eye Mask
Traveling with eye masks is a must for me and these eye masks from Amazon are the best. They are so soft, easily adjustable, easy to machine wash, and they really block out excess light.
I have one for my husband and one for myself that we use to nap in the car while the other one drives.
My favorite thing about these eye masks is that they have little cups for your eyes instead of the completely flat masks that are both less comfortable and less effective. I also use one of these to sleep in at night and it’s a great alternative to blackout curtains.
#8: Tummy Tea
I am not ashamed to admit that I have a very sensitive digestive system and over many years of traveling I’ve had to learn how to best support my body when it’s out of its normal routine and rhythm.
Many people experience digestive difficulties while traveling and if this is you, and you’re on the stopped up rather than flowing end of things, this Traditional Medicinals Smooth Move Tea is a great thing to have on hand.
But beware: This stuff is strong.
I would definitely recommend following the directions and make sure it’s an appropriate blend for you. Even though it’s an herbal supplement, it is still a stimulant laxative.
I usually drink a cup of this at night the first few days of traveling (or as needed) to stimulate my digestive tract. Although it can cause some intense and immediate urges the next morning, I find it’s better than being blocked up for a week or more.
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All right friends, that’s it for today! Hope you enjoyed these travel hacks!
Note: Updated May of 2024 to reflect my current new wellness faves