Sticking to healthy habits while traveling can be difficult.  Airports are controlled environments.  You can’t do much about delayed flights, public safety regulations, or how other people behave, but with a little planning, you should be able to maintain your physical comfort and good health.

Here are seven things you can do to maintain your health while you journey to your destination:

Know yourself

Do you have an appointment scheduled with the resort wedding planner or a tour scheduled ten minutes after you arrive?  Do you wait until five minutes before your ride to the airport arrives to pack those “last minute” items?  Do you have medicine you have to take with food, water, or at specific times?  Know what YOU need to be your best, and plan in advance, keeping airport security rules in mind.

Drink Water

Don’t skip drinking water so you can avoid using the restrooms.  Not smart!  Even mild dehydration can cause tiredness.  Buy a bottle of water (or two) after you get through security and get in the habit of never passing a bathroom.  You don’t want to arrive at your destination exhausted and cranky, do you?

Consider the timing

Think about how long you’ll be in the air, and how long your layover is.  When will you be able to get something to eat and drink?  Plan appropriately.  And accept that unexpected things happen, and plan for this as well.

Keep your hands clean

Carry a small bottle of hand sanitizer (one sized to meet airport security screening requirements) or a packet of handwashing wipes.  Use these before you eat or drink. Every time.

Know what you’re eating

Once you’ve made it to your destination, be cautious about what you eat.  Not sure how healthy the items on the menu are?  Ask the restaurant to prepare you a simple dish made to order, such as grilled chicken and steamed veggies.  If you’re in a country that may have unsafe water, stick to bottled water, and use it to rinse your mouth when brushing your teeth. And don’t forget to keep your mouth closed when taking a shower.

Be smart about what you eat 

You know what’s good for you, and what will make you feel good.  Skip the foot-long chili-cheese dog in favor of a banana, a salad, or a yogurt.  Lighter snacks and meals are available at most airports.

Think twice about mixing airplanes and alcohol

Don’t risk dehydration and indigestion.  Remember that bottle of water you bought?  Drink that instead, and think about how good you’ll feel when you arrive at your destination.