NAVIGATE

Kris Carr

Blog Post

Top 5 Tips for Healthy Hotel Stays

Hiya Gorgeous,

When you check-in to your hotel room, you don’t have to check-out of your healthy habits. I spend a lot of time in hotels. Book tours, speaking events, and let’s not forget—doctors visits, have taken me far and wide. Eventually, I got sick of stale-smelling evenings in hotel room after hotel room, so I started being proactive about making these stays healthier and happier.

I know many of you travel too—some of you more than others. Maybe you’re checking into hotels when visiting your kid at college, for work trips, or you’re just a sucker for the open road. Regardless, your health doesn’t have to suffer during your stay. Try some of the following tips the next time you’re away from home and you’ll find yourself more rested, clear headed, and energized for whatever comes your adventurous way.

Tips for a Healthy Hotel Stay

1. Make yourself at home.

This tip is mostly for your mental and emotional health. Bringing a little comfort and love along with you on your journey will make you feel more welcome and relaxed, leading to better mood and sleep. You could…

  • Unpack your clothes and hang them up or put them away in the dresser.
  • Pull out your toiletries and set them up in the bathroom.
  • Place a photo from home or keepsake on your nightstand.
  • Bring your favorite pillow with you.
  • Roll out your yoga mat so you’re ready to stretch anytime!
  • Drape pretty scarves over electronics to block extra light while you sleep.
  • Bring a cozy shawl that can double as a light blanket.
  • Dab essential oil on your pillows or use it with a travel diffuser to cover up the “eau de hotel” (I enjoy Thieves spray, but it’s about what brings you joy). Some oils double as a disinfectant as well—score!

2. Call ahead and ask for a mini fridge and electric kettle (also bring your filtered water pitcher if possible).

Staying hydrated and eating well are key to keeping your energy and mental clarity tip-top. Most hotels will provide these amenities if you ask ahead. Here’s why they’ll make your hotel stay awesome:

  • Your mini fridge keeps healthy snacks fresh—whether you bring them along (foldable coolers are perfect for this!) or make a trip to the local grocery store. Fruits, veggies, hummus, cold-pressed green juices, nondairy milk, and more are great to have on hand so that you aren’t tempted to head to the drive thru for lunch or a midnight snack.
  • Other non-refrigerated items to stock up on: Instant oatmeal packets (I love Nature’s Path Flax Plus), nut and coconut butters (single serving packets are super on the road), trail mix and your other favorite snacks.
  • No need to wait for pricey (often delayed) room service. An electric kettle makes tea and morning oatmeal in a snap. Eating a hearty breakfast and relaxing with a nice cup of tea or warm lemon water can do wonders for your energy and mood when you’re away from home.
  • And if you prefer filtered water and can pack your pitcher, make sure to bring it along! You don’t want to skimp on H2O or have to stock up on bottled water just because tap water turns you off. Plus, chlorine in tap water has been known to mess with your healthy gut bacteria, which is key to your keeping your digestion, mood and immune system in good shape. Not to mention the fact that US consumers spend billions of dollars on bottled water each year and 75% of plastic water bottles end up in our landfills, oceans, lakes and streams.

 

3. Research healthy restaurants ahead of time & find out what delivery options are available locally.

HappyCow’s website and app are great resources to help you track down veg-friendly food near your hotel. GrubHub, Door Dash and Seamless are popular delivery services that may be in areas you’re visiting. Planning ahead meant that we didn’t have to sacrifice nourishing food while powering through our company meetings. Often the most unhealthy options are the easiest to access, but with a little Googling you can enjoy convenient, energizing meals that won’t take over your whole day.

4. Queue up some sleep, relaxation & exercise tools.

Before you leave town, load up your computer, phone, tablet, or Kindle with some mind/body wellness resources. And block out some R&R time so that you’re more likely to use these resources and keep your health on track. This is especially important if you’re traveling on weekends for work. Let’s face it, skipping self-care on Sunday makes Monday a drag—you need to recharge! Here are some of my favorites: FMTV’s yoga classes, Headspace’s meditation app (free, simple and quick meditations), and white noise apps for sleepy time (Pzizz, Sleep Machine, White Noise—just to name a few).

5. Get up early to start your day right.

This one is a biggie for me. If I feel rushed in the morning, I carry that anxious feeling through the rest of my day. So I try to give myself at least two hours in the AM—one hour to relax and one hour to get ready. Did I mention poop? Yep—you know you feel better when you get that out of the way first thing! If you tend to get constipated on the road, make sure you’re staying hydrated (see above!) and active. Plus, you can take extra probiotics and magnesium citrate to get things moving (just check in with a holistic practitioner if you’re new to these supplements). When you take time to consciously start your day, you’ll reap the benefits all day long.

Isn’t it great that you can do all these things from a hotel room? Why not think of your stay as a break from day-to-day chores and a chance to catch up on some Y-O-U time? I hope that these tips help you do just that!

Your turn: Do you have some tips to add to the list? Add them in the comments below.

Peace & holistic hotel stays,

Add a comment
  1. Excellent accommodation makes you feel at home. Thanks for sharing this one!

  2. ann says:

    There tips are GREAT tips/reminders! I see comments that mentioned this, but your article didn’t say to strip the bed of the bedspread, but…take it off and put it in the closet. They typically don’t wash those between customers. Ask for another sheet to put over the blanket, instead of the bedspread. Wipe down the phone/receiver and tv remote control – studies show that they have more bacteria than the toilet seat! 🙁 Then enjoy your time away AND be open to serendipity! Some of our BEST moments come from the unexpected – people, food, or experiences! 🙂

  3. Katia says:

    About eating healthy when I am on the road, especially in Europe, where there aren’t always healthy options, is those organic portion of white miso soup that come in single dose pouches, that I now always bring with me.

  4. Researching different nearby restaurants before picking a hotel can be good. It is important that you can easily find good places to eat on your vacation. More often than not, you should put the quality of the hotel and room before nearby restaurants, but it’s a good way to pick between the best ones.

  5. In March, I had two back to back conferences; one I was presenting at and one I was hosting. Since my recent BC diagnosis on February 9, I’ve gotten into juicing. I never knew healthy could taste so good. smiles. Since I didn’t want to be without a healthy juice once a day or at minimum every other day, I purchased a juicer while there and used it for the 2 1/2 weeks I was staying at the different hotels. Then gave it to my son and his girlfriend since they lived in the area. I have to admit, it was a struggle to juice in a hotel room with the limited counter space and improvising was challenging and comical. However, I got my juice in. I recall you mentioned a “hand juicer” or manual juicer you use, Kris. Can you share that info? I travel often and purchasing a juicer every where I go is not feasible. Only have one kid. lol. Thanks.
    PS: I love your Crazy Sexy Juice book. I’m trying every recipe; but I purchase Crazy Sexy Kitchen now I can plan some healthy meals too.

  6. Lucy Kate says:

    I’m travelling at the moment and these tips are so helpful! I’m off to the store to get some fresh produce to store in the mini fridge! Thanks so much Kris, have been following you for a few years now and always find your work and advice helpful 🙂 xx

  7. Suzanne says:

    Thanks Kris!
    Leaving on hols this week and it always seems stressful outside of the comfort zone, even though we LOVE to travel. Reminders keep things calmer and ‘ok’ 🙂

  8. Cynthia says:

    Kris, please, at some point, post a revised blog for those of us who travel CARRY ON ONLY and for those who aren’t necessarily staying at a place, whether due to geography or finances or whatever, one can’t call ahead for an electric kettle and mini-fridge. I’ve worked on packing light + healthy, with liquid restrictions, for quite some time and would value your tips as well.
    Thanks so much.

  9. Cynthia says:

    Some hotels offer allergenic rooms (some Marriotts, for example). They’re to be applauded!

  10. Cynthia says:

    Kris,
    At some point you mentioned a powdered green juice you use when traveling in lieu of fresh juice (if it was in this post, I didn’t notice it). Would you please remind me/us what that is?
    Thanks.
    Cynthia

  11. Vicki Burgess says:

    Thank you Kris! All good tips~

  12. Lisa embree says:

    Great tips! I never leave home without my essential oils either! Thieves and Digize are MUST haves on my trips! Nothing like a stomach bug to ruin a vacation!

  13. Oh Kris, these are great reminders for me as I get ready for summer travel and teaching. One thing that really helps me stay grounded in a new place is to budget time to get outside, to walk a neighborhood away from busy streets and see who lives there. So often hotels are in “malled off” areas. It helps me feel in a PLACE rather than in an alternate universe of a conference center or hotel, to see who lives nearby, what grows here, what is blooming, what the air temperature is really. 15 minutes can make a positive impression.

    And, if I am lucky enough to have driven to this destination, I take my bike. This means i can hop on and get fresh air and exercise whenever I am able. Having my bike with me is one less excuse to not get outside.

    Happy Summer Kris! Thank you for all your great posts.
    xoS

  14. Susie says:

    Great tips! I try to go for a morning run, to start my day and get touristy views in before a work day.

    What type of travel water filtration bottle do ppl like? I have big berkey at home but not sure what to do about water other than bottled when traveling.

  15. Paulette says:

    Hi Kris!
    Great ideas! I love Thieves, and I also use it as a perfume!

    Blessings!
    Paulette

  16. LNicole says:

    I make and freeze smoothies and pack washed whole fruit in freezer bag for my suitcase, and store in the fridge upon arrival. I also travel with extra earplugs and eye masks for the plan and hotel. I pack extra pillow cases to use on the hotel pillows, and I spray all surfaces including the remote-which also goes into a plastic baggie) with a disinfectant. I also request lots of sheets to replace on the bed that I strip upon arrival. Too much? 🙂

  17. Annie Zipkin says:

    Dont forget “Happy Cow” app to find local veggie restaurants

  18. mary says:

    Hello Kris,

    What do you recommend to prevent and treat traveller’s diarrehea?

    thanks
    maria

  19. Harper says:

    Hi Kris!
    I’m surprised you are still staying in hotels – you seem like an airbnb girl. I LOVE airbnb! I hope to never stay in a hotel again. I also host on airbnb and have travellers from all over the world stay in my apartment and are so grateful for the mint tea, organic farmer’s markets foods, good water, lavender aromatherapy, and comfy bed. Also, what I find about airbnb, is that in creating a profile, people like you as much as your place, so you can stay with like-minded individuals that own a juicer, have healthy shampoos etc. I love airbnb, the concept and the people I meet. I hope you try it if you haven’t already!

    • Sofia says:

      So Agree with you! love Airbnb too. Unforutnalye I can’t do it while travelling for work – which is nearly weekly.
      But I always bring a green powder chia sead mix for breakfast, lemons for my evening & morning water and if only a two day trip sallads and other foods to keep me going. These days I normally have more food than cloths with me! – my colleagues think I’m a bit crazy but it makes a huge different! Now on a train sipping green smoothy and hot raw chocolate drink for desert 🙂 brought raw cacao mixed with coconut oil and some cardammon – just adding hot water from the train cafe. Thanks for the post Kriss and all the comments! great community.

  20. christine says:

    I always bring “green” hand wipes, socks (so I don’t touch the rug!), my magic bullet (for smoothies) and my essential oils!

  21. Nyk Danu says:

    Love these tips Kris! I have already been thinking about my next trip and how much I’m going to miss my morning green juice.

    I like to take 1 less pair of shoes and bring a magic bullet instead so that I can do a smoothie in the AM. It’s not quite as good as a green juice but better than nothing
    I also bring a tennis ball for self massage.
    Long flights can give some odd tension knots so I just roll them out with my tennis ball.

  22. Kathleen says:

    I always try to book at a hotel that has a gym. That way, if the weather is bad, I can still get in my morning cardio workout. Otherwise, I book a hotel with a park, walking trails, beach, etc., nearby for walking. I need my am workout to kick start my day!!

  23. Gail says:

    I always contact the hotel in advance and ask them not to use any deodorizers or scented products to clean the room and if possible to open the windows before I arrive

  24. Korynn says:

    I love this! I love to travel too and my days of staying in hostels are pretty much over. Even though I love to pack lightly I try to bring things to make it more cozy. One thing that I never regret bringing is my mini Ninja blender. It’s not too heavy and is small enough to fit into a backpack. I make a trip to the local market as soon as I get to my destination and then I’ve got the ingredients and tools to make some awesome smoothies.

  25. Helen says:

    Kris this is so perfect! I’m about to embark on a two week trip with a Holocaust Education group. I’m really nervous about the emotional toll of visiting concentration camps coupled with coming back to a lonely hotel room. Your tips are perfect! Especially making the room feel more homey.
    Thank you so much for all your guidance.
    Helen

  26. Teri says:

    I’ve been travelling for the past 2 1/2 months and my fave thing to do is grab some local fruit, raw nuts and if I can find a health food store all the better. I make my own healthy breakfast and it sets me for the day!!

  27. Nina Mioen says:

    Kris, I love reading your tips and I realize I do most of them when I travel. Especially when I am out on the road with my sons for their golf tournaments. It’s very mentally and energy consuming and I know how important it is to take care of myself – and my sons. Anyhow, I know you shouldn’t drink too much coffee but if you are like me, you like to get some of that Java in the morning (I bring my yogi teabags as well!). To spice up that weak hotel coffee, I always bring some nice tasting instant coffee. With a serve packet in my purse, I can add some strength to the coffee and enjoy my cup so much more.

  28. Laura Crosby says:

    Great tips. I also bring sanitizing wipes ( with as few chemicals as possible) and wipe down top germ holding culprits – remote, light switches, door knobs, bath counter.
    This little ritual always makes me feel good.

  29. Bob Weaver says:

    Recognize the Lord of the Universe, who created this beautiful day. Stop, Pray, and be thankful for what He had done for you. Meditate, and realize How much he loves you and wants to be a part of your day,, Think about those closes to you, and pray for their day.

  30. Sharon Sweeney says:

    Forgot to add, I also pack walking clothes and sneakers and get up early enough to take a brisk walk. Great was to get to know the neighborhood too.

  31. Sharon Sweeney says:

    To combat the institutional smell that is often present in hotel rooms I carry a mildly scented soy candle to light. it really does the trick. For those sensitive to scented candles there are odor reducing unscented varieties that work even better.

  32. Ioana says:

    Great points, thank you SO much! With the yoga mat, I am taking my Thera bands, running shoes and two tennis balls for self back massage – on the mat 🙂 I am also packing raw power bars and raw nuts. For longer trips I definitely take the inflatable exercise ball – it also doubles as a chair. When I know I will arrive late, the night before a morning rehearsal and an evening concert, I pack avocados, baby carrots, radishes, apples and bananas. I definitely take my green tea, a lemon, and a little raw honey.
    Again, thank you for everything you do. We love you!

  33. I like to travel with a little bag of my favorite essential oils (hand made by Mikael Zayat), a scented candle (Voluspa Laguna) and super cozy pashmina for the plane ride.

    I also pack a travel size yoga mat (manduka) that way I have no excuses not to stretch!

    But most of all, I drink tones of water, try to stay away from wine (!!) or unhealthy foods so I can sleep better and have more energy to enjoy the sights!

    XO

  34. MEO says:

    Also, not just for travel, carry a SPORK.

  35. Go to local yoga classes, rent a bike, go to unity or other spiritual classes or services

  36. Dianne says:

    Great ideas. People with Multiple Chemical Sensitivites are highly affected by chemical additives found in many essential oils and fragrance products so please be kind to the other travellers arriving after you… bring your own pillow if you plan to add oils or sprays. Although I bring my own pillow, added fragrances in my hotel room can make life intolerable. Thank you for your conscious effort to be fragrance free, everyone!

    • Antoinette says:

      Thanks Dianne for mentioning this. Most people never consider the damage that is done to those of us sensitive to the damaging array of chemicals most people uses daily, especially fragrances of any kind. It’s not an option for those of us who end up with swollen eyes, rashes and painful skin blisters and the inability to breathe, all because someone decides to spray their perfume all over the room. You may leave, but your fragrance stays and coats every surface, created a time bomb for the next person. This includes essential oils. Organic and natural can still be damaging. I feel like an alien half the time when I try to explain this to people. As if I would wish this on anyone. It’s a tough way to live as the world is filled with chemical additives so we no longer know what a real scent is, like a flower in the garden. Everything is coated with added scents. Even if you are not sensitive or allergic in my case, it’s not healthy for you. Your lungs have to work harder and you may even have sensitivities you are not aware of because you use so many scented products, it gets compounded. Something to consider.

      • Kris Carr says:

        Great point, ladies! 🙂 kc

      • Laura says:

        I am sensitive to artificial fragrances. When traveling, I bring my own pillowcase so if they used scented laundry detergent or fabric softeners at least I have an unscented pillowcase. Also, I make sure there are window which I can open to air out the room and stay on the second floor or higher so that I can leave the window creaked when I am not there. And I put the do not disturb sign on the door my entire stay so that cleaning staff does not come in and use chemical cleaner products in my room.

  37. Jane Ulrich says:

    Love your tips and I must say one of the very first gifts I received after my BC cancer diagnosis was “Crazy Sexy Cancer Tips” loved it!
    I travel a fair bit too and my organic food on the road comes from Isagenix…there are tons of products out there but none like this comprehensive system that I can get everything while on the road that my body needs to thrive post cancer. The one reason I’ve stayed with this system is because of my surgeon…she had never seen anything like it and told me to stay on it. My life is great when I fuel my body with the best! I had to share:)

  38. Dinorah says:

    Love post! What purifying water pitcher do you recommend?

  39. Rachel says:

    I always bring anti bacterial wipes to wipe things down like for example the phone , the remote and door knobs toilet seat etc you Get the idea 🙂
    I take the bedspread off the bed (it rarely gets cleaned)

  40. Erica says:

    Wow, this is a really wonderful, comprehensive list. The two things I swear by when I go away are my white noise machine and my ear plugs. I went away to a hotel last weekend where there was no insulation and I was so happy I had them. I also unplug the alarm clock as I’ve had all sorts of crazy, middle of the night mishaps in hotels where the alarm when off at 2am. I also make sure we bring a nightlight. That way if either my husband or myself want to stay up late reading, we don’t have to keep the other awake with the lights.

    As far as food goes, my two favorites to pack are nuts and hummus. (and yes, I’ve taken hummus onto planes. It can be out quite a few hours without going bad!)

    I’ve never taken essential oils for my pillow, but I’m doing that next time I go away. I love that idea!

Leave a Reply

Your email address will not be published. Required fields are marked *

KrisCarr.com