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Traveling is hectic enough without thinking about staying healthy while on the road. But using travel as an excuse to eat unhealthily and limit your physical activity can spell trouble. Frequent travelers will feel the compounded effects, but even infrequent travelers can notice a decrease in alertness, focus and energy. Start simple with these four tips:

1. Pack snacks

Bring healthy, portable snacks to munch on during your flight or car ride. Good options include fresh or dried fruit, vegetables, granola, health bars, popcorn, pretzels and trail mix. If you’re flying, check with the airline to make sure food can be brought on board. Also, avoid the tempting but unhealthy snacks often available at meetings. Brownies, cookies, pastries, etc. may give you a momentary energy burst, but the sugar will cause you to crash later.

2. Research your location

See if your hotel offers mini fridges or microwaves in the room (some have them in all, while others offer them in select rooms.) Find grocery stores near your hotel and stock up. You can keep healthy snacks and easy meals like yogurt, fruit, veggies, nonfat milk and cheese, lean lunchmeat and whole grain bread in the fridge. You should also scout nearby restaurants and review their online menus to evaluate any healthy options.

3. Maintain exercise

Use the gym at your hotel or take a walk around the city. If you don’t want to head to the gym, do exercises such as sit-ups, squats and pushups in your room. If you’re taking a long road trip, take a break every few hours and get out to do jumping jacks or take a brisk walk. If you’re on a plane, stand up and walk around every hour or so. Don’t forget to pack your workout clothes, sneakers, headphones and whatever else you need to workout. It is also good to take a short walk or do some physical activity between meetings to maintain alertness.

4. Stay hydrated

Resist the urge to grab sodas, alcoholic beverages or sweetened fruit drinks. Pack bottled water or a portable, refillable bottle and drink it frequently. If you’re traveling overseas, stick to only purified or bottled water to avoid getting sick. Drinking water will not only reduce the amount of calories you consume but also keep you attentive and refreshed.