Getting back into a normal routine after traveling doesn’t have to be chaotic and since Kyle and I have taken several trips this year, I feel like I have a good handle on how to get back on track once we are back home. Visiting new places and experiencing the local culture usually means indulging in yummy food and drinks. My part in the vacation planning is usually packing lots of healthy snacks, figuring out where the good restaurants are and where we can pick up some groceries once we get to the destination so you can say that food is kind of important to me while traveling. I shared in this post how I stay healthy while traveling, but sometimes you don’t have tons of control over certain situations. Let’s face it, travel is fun but its exhausting and can be super stressful.

So today I am sharing with you 9 ways to get back on track after traveling. These are practical tips that will make a big impact on your energy levels, mood, digestion and more.

Up your water intake

We all know that we should be drinking lots of water, but this is especially hard to do when you’re traveling. I always make sure to keep a refillable water bottle with me so I always have it with me. The past few trips that we have been on have included a lot of camping and hiking and there aren’t always accessible restrooms, so I got super dehydrated. Also, if you’re in an area with higher altitude, drinking more caffeine and consuming more sugar, you’re going to be dehydrated. The first think you can do when you get home is pour yourself a big glass of filtered water and make it a goal to drink at least half your body weight in ounces of water. You will notice that a lot of the puffiness and dullness of your skin disappears as soon as you get more water in.


Typically when we are traveling back home, the excitement of the trip has worn off and now all you can think about is how much laundry you’re going to have to do when you get home. Flights get delayed, road construction and traffic jams happen and all of that, while out of our control, does stress us out. Our body is running on adrenaline and we’re in fight or flight mode pretty much until we walk into our home. This is why it’s important to priority rest. It might be hard because you just came back from a vacation, but the laundry is always going to be there. So, give yourself permission to relax and wind down. Your sleep will be much better because you won’t be so fired up. If you’re adjusting back due to time zones, Natural Calm magnesium or sleepy time tea usually does the trick for inducing sleep.

Reduce your caffeine intake

Speaking of tea, making a point to reduce your caffeine intake once you get home is another good way to ensure your sleep gets back on track. Limiting the caffeinated drinks is also going to help with getting your body rehydrated and help you relax by telling your body it’s ok to stop producing stress hormones. I like to incorporate more ginger tea with some lemon to help with digestion and add a boost of vitamin c. Another tea I love is liver detox tea to help cleanse and detoxify. After indulging in less healthy foods and being around a lot of germs, this will help your body purge of all the toxins you might have encountered while traveling. It’s also going to help with the puffiness, dark circles under the eyes and dullness of the skin.

Up your veggies

I definitely do not get as many vegetables and greens into my diet while traveling. A lot of the time the only vegetables restaurants offer are more starchy and nothing is more disappointing than ordering a side salad that is basically just iceberg lettuce. I talked about how I like to lower my carbohydrate intake a little bit in this post after getting back from traveling. One reason why I do that is because it forces me to eat more greens and non-starchy vegetables. I shouldn’t have to say much more. Eat your veggies (and greens) boys and girls!

Movement and stretching

Sitting on an airplane or in a car after a long road trip always makes me ready to get back to long walks and regular work out routines. If you’re still feeling sluggish and tired getting adjusted to the time zone, then don’t stress too much about getting back into your normal workout routine, focus more on standing up and walking more. After sitting a lot, hip muscles and lower back muscles can get super tight. The best thing you can do is walk more and incorporate a few stretches. Bonus points for doing some yoga or visiting a chiropractor.

Heat therapy

Sitting in a hot sauna for at least 20 minutes once you get back is another way to help your body purge out all of those toxins. If you don’t have a sauna accessible to you, taking a hot bath is another good option. This one is kind of a double whammy because you’re relaxing your body while detoxing at the same time.

Lymphatic love

Your lymphatic system is going to be working on overdrive during and after travel because you’re exposed to so many different things. You’re in a different environment, you’re picking up germs, eating different and possibly inflammatory foods and your lymphatic system helps carry all of those toxins out of the body. Keep those things moving along by using an ice roller on your face and by dry brushing. Other ways you can help your lymphatic system out is by jumping rope, rebounding on a trampoline and just getting movement into your day.


Easing back into your normal daily routine is going to wonders for you. It might seem impossible at first because you’re going to be exhausted, cranky and getting right back into the daily grind of “go, go, go”. It’s ok if you don’t get a workout in for a few days, it’s ok if you need a few extra hours of sleep, and it’s ok if you’re diet isn’t 100% because going to the grocery store seems daunting. Take things one step at a time and you’re body will adjust. You may not have had control over your entire trip but you do have control over how you structure your day. It can be challenging, but prioritize your health and you will be back into the swing of things in no time!

Stress less

Lastly, don’t beat yourself up about it! Yes, you may have had one too many ice cream cones on your vacation, but that’s part of traveling. Experiencing everything about the place you are visiting and enjoying yourself is so much healthier than stressing yourself out about how you ate something that wasn’t “clean”. Living in the moment and then moving on is far healthier.

I am sure there are many more ways you can get back on track once you get home from a trip but these were the big ones. Each trip will get easier and easier and all of this will be a piece of cake. Just remember to give yourself some grace. We’re all still figuring things out anyways.



9 Ways To Get Back On Track After Traveling