How to stay healthy when traveling for trade shows

Many exhibitors travel to attend trade shows in another city or even another country for additional sales/marketing opportunities. However, many exhibitors resort to unhealthy choices while out of the office. Here are 5 tips on how to stay healthy when traveling for trade shows.  

With the age of social media where we are accustomed to oversharing, we see the posts of colleagues or friends that are traveling constantly for work. It seems like a glamorous lifestyle (and in a way it might be!) but there are also health implications to traveling often for business.

Michael Grothaus explains some of the negative health effects of frequent traveling for business, including a higher risk for obesity & mental health issues created by stress. He also suggests being proactive about your approach to your health while you travel. 

We’re not trying to scare you away from traveling, after all, it’s a great way to earn new business and explore different cities & cultures! Instead, we want to help you find ways to take care of yourself, physically and mentally, so that you’re ready to take on your next exhibition!

1). Stay hydrated. Abby Phon, a certified holistic health and wellness coach,  mentions that drinking water helps flush out toxins, reduces fatigue, and helps improve your mood. Trade shows can be demanding since exhibitors are usually expected to set up their own trade show booths and stand during most of the trade show. To increase your energy, keep water on hand and try to avoid sugary drinks. Bring your own water bottle so that you’re able to refill it at the trade show. This is one of the easiest things you can do while at a trade show but it will have huge health benefits. 

2). Eat healthy. It’s hard to eat healthy when traveling, especially in an airport where there are fewer choices for fresh food. You should plan ahead so that you don’t have to resort to fast food. Instead, pack healthy snacks such as nuts, granola bars, or fresh fruits. Once you arrive at your hotel, speak with the concierge and ask where the closest supermarket is at. That way, you can buy healthy snacks or if you room has a fridge or even a kitchen, you can make yourself some healthy meals. When I will be flying, something that I do is that I plan to have a hearty meal before I leave to avoid the temptation of buying junk food. When you’re at the trade show, try to choose lighter foods such as a salad or lean chicken. 

3). Get enough rest. It’s easier said than done since we know that having enough sleep is necessary.  If you’re going to be flying to your trade show, remember to bring earplugs and an eye mask to minimize interruptions if you decide to take a nap. Take any opportunity you have to recharge yourself. If you know that naps usually help you be more productive, look at your calendar and schedule it in like you would a meeting.

4). Exercise. Look for a way to exercise while away from your home. Before booking a hotel, look into the type of gym they have to see if its something you can use before or after the trade show exhibition. However, there are some people that don’t like to go to gyms while traveling and would rather spend their time exploring. If you fall into that category, walk to your destinations or go for a run on a custom route. This way, you’re able to see the city and you’re getting in a few extra steps.

Be flexible about what you can and can’t do. If you don’t have much time or space, do a simple body workout in your room such as doing pushups or go up and down the stairs of your hotel. The key is not to stress yourself- you don’t have to run a marathon, just try to move as much as possible.

5) Manage your stress. Attending trade shows can be demanding, especially with the stress of finding clients, networking, and always having to be “on” to represent your company. Try meditating in the mornings or any place you can, like while waiting for the airplane. Call your family and friends while traveling to lower your stress levels and to keep them updated. 

6). Carry a first aid kit or bring medicine. Some of the most common health issues that business people deal with is a cold or stomach problems. It might be hard to leave a trade show to get medicine and once you’ve traveled, you probably don’t have a backup staff member. Instead, bring over-the-counter medicine that can help if you have a headache or an upset stomach. You should also carry some hand sanitizer around with you to avoid catching a cold. 


Enjoy traveling when you attend a trade show but take care of yourself by doing some of these easy things. By putting your health first, you’ll be more energized and will be in a better mood when exhibiting at a trade show.

Leave a Reply