Hostess snacks. Mountain Dew. Potato chips.

Does this sound like your travel snacks or a teenage boy’s gamers night menu? We’re hoping for the latter.

Sticking to healthy habits is hard enough. Add in traveling for work, and the odds can seem to stack up against you.

Luckily, we have some road warriors here at Steelhead with some tips — and some not so mainstream suggestions — to staying healthy while traveling for trade shows.

Here are some areas of importance to our team:

Natural Supplements-2

Immune Support

A resounding theme amongst our team is boosting your immune system before and during travel. Here are three things we recommend:

1. Vitamin C and Other Natural Supplements

To help boost that immune system before heading into the airport, it’s a good idea to pop some vitamin C or echinacea.

Once you’re there, make sure to wash your hands thoroughly after you check in, since the dirtiest places in an airport aren’t the restrooms, but the self check-in kiosks. Which brings us to ...

2. Hand Sanitizer

Let’s be honest, when you’re shaking hands and touching surfaces on the trade show floor for hours on end, you don’t have a lot of time to run to the bathroom and give your hands a good scrubbing.

That's why it’s always a great idea to pack your handy dandy hand sanitizer in the bag or backpack you always have with you.

We see a lot of people carry and use hand or sanitation wipes, which can be great for disinfecting, but not so great for the planet, so we suggest sticking with hand sanitizer to minimize the waste impact.

3. Medical Face Masks

Back in the day, wearing a medical face mask might have seemed a little much. Now it’s becoming more and more of the norm for travelers.

While the topic is always up for debate, studies have found that wearing a face mask can reduce your chance of getting the flu for example by 70-80%. If you’re considering adding this precaution to your list, we highly recommend these reusable masks available on Amazon.

Tennis Exercise


For most of us working the show floor, we get anywhere between 10,000-15,000 steps a day, if not more. However, walking that much can put a strain on the body. Here are a couple pointers to keep your body loose and limber:

1. Lacrosse Ball Exercises

Not what you thought you were going to see first up, right?

A lacrosse ball, tennis ball, or massage ball are all super convenient to travel with, given their small size, while still providing a powerful punch to those sore muscles after a long day on the show floor.

These tiny tools are great to stretch and massage your glutes, hamstrings, feet, and more. Even better: You can do the exercises anywhere you feel comfortable.

2. In-Room Yoga

We get it. Stretching out on your hotel room floor is probably the last thing you want to do. Luckily, yogi Tara Stiles has provided us with a quick 5-minute routine to get a good stretch in without even leaving the comfort of your bed. Who knows, maybe you’ll even try this when you’re back home?

For those who are looking for a longer-term solution to yoga-on-the-go, we recommend Down Dog. This app offers high-quality videos to help yogis practice no matter where they are. It’s so affordable it’s cheaper than just one month of a yoga class — and you can do it in your hotel room.

Reusable Water Bottle


We cannot stress enough how important it is to stay hydrated, especially when traveling. From the airplane to our (sometimes not-so-comfy) hotel rooms, our bodies get put through the wringer traveling for a trade show. Add in the client dinners and celebratory cocktails, and all the toxins start to add up.

Making sure you stay hydrated will help reduce your sodium levels, keep your energy high for the show, and keep that good digestion going.

Here are some hydration tips we recommend:

1. Call Ahead for a Humidifier

Little known life hack, some hotels will actually provide you with a humidifier due to drier climates or where the air may be thinner.

2. Pink Himalayan Salt

Adding this pink gem to your H20 takes things to the next level by providing over 84 trace minerals and electrolytes to keep your energy high!

3. Pack Your Reusable Water Bottle

Because sustainability is our jam, please remember to pack your reusable water bottle, Hydro Flask, etc. The planet will thank you.

Healthy Travel Tips from Orion

Gut Health

Gut health is all about the complex ecosystem of bacteria that is in our digestive system. Recent studies have found links between it and the overall health of our immune system, mood, and of course stomach discomfort.

Some of the triggers for “bad gut health” are lack of sleep, drinking too much alcohol, stress, and lack of prebiotics in your diet. You know, things that happen during trade show travel.

So what can we do to combat these things while we are traveling?

  1. Stay hydrated, as we mentioned above.
  2. Eat high-fiber foods.
  3. Incorporate fermented foods into your diet, such as yogurt, sauerkraut, and kimchi.

Take It from Our Road Warriors …

Staying healthy while traveling for trade shows means maintaining your immune system, keeping your body loose and limber, and making sure you treat your body well.

Here’s to you and your health, both while traveling and in general. Take care of yourself!

Staying healthy on the road is just one way to plan for your upcoming Vegas trade show. As you get into the nitty-gritty of the planning process, check out The Ultimate Guide to Planning For Your Las Vegas Trade Show.

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