Frenetic schedules, calorie-laden meals, and unfamiliar surroundings can all make healthy lifestyle maintenance a challenge during business trips. But, with a bit of know-how and planning, it’s possible. Try these 10 healthy business travel tips to make your next business trip the most healthful yet.

1.    Travel during the day.

Whenever possible, try to avoid early-morning or late-night flights, recommends time coach Elizabeth Grace Saunders. While you may reason that the redeye will give you a full day of work, “traveling itself is exhausting, so you won’t be gaining much in the way of productivity by navigating an airport while you should be sleeping,” she writes.

2.    Stay hydrated.

Air travel is dehydrating so keep water with you at all times during business trips. Business.com recommends skipping the $5 bottle of water at the airport and packing a reusable water bottle that you can easily fill once you have passed through airport security.

3.    Sneak a peek at the menu.

Before you head out to a restaurant with your client, check out the menu online, so you already have an idea of the healthful options. Planning your meal in advance can help you stick to your healthy eating goals. If you’re planning a catered meal, exercise your control by including healthy menu items.

4.    Pack the right snacks.

When you’re hungry, you’re more likely to reach for that morning doughnut or overindulge at dinner. By having your own snacks on hand, you can curb hunger and stick to your eating plan while traveling for business. Personal development coach Kate Hanley, author of How to Be a Better Person recommends carrying healthy fat-rich, high-protein snacks like nuts or whole milk cheese to keep you satisfied during those long sales meetings.

5.    Get better sleep.

One of the best business travel tips is to stay rested. Good sleep can help you be more productive and engaged. “Travel with a sleep mask and earplugs- you never know when your room will be light or noisy, plus the ritual of putting them on every night will help cue your body that it’s time for sleep, despite time zone changes and changes in routine,” Hanley says.

6.    Walk when you can.

Assuming you’re in a safe area, walk everywhere you can to keep your mind and body refreshed. Hanley recommends investing in a comfortable pair of versatile shoes that look professional but also have a minimal heel and wide toe box so you can always just hoof it when that’s an option.

7.    Get in a quick workout.

Even if you’ve got little time during your business trip, you can squeeze in a workout to stay energized and keep your mood elevated. Hit the hotel gym just for 30 minutes. Or, try this 18-minute in-room energy-boosting workout from Inc.com.

8.    Limit alcohol.

Too much alcohol can wreak havoc on sleep and hydration and make you less productive overall. If you don’t want to stick with plain water, order a seltzer with lime or a non-alcoholic “mocktail” like these recommended by Town and Country for something a little more fun.

9.    Relieve stress.

Deep breathing exercises like these recommended by WebMD can help you release the stress of business meetings and travel. One of the best business travel tips is to give your body a good stretch before bed. Hanley shares that lying on the floor of your hotel room for a few minutes before bed (she recommends 5-10) can help you work out the kinks of traveling and “reset the curves in the spine,” helping you relax you before sleep.

10.  Get back on track.

So, you skipped a workout or opted for the fettuccini Alfredo at dinner. It happens. The key is to get back on track at the next opportunity and avoid the “downward spiral,” according to Forbes. Don’t let one slip-up derail your overall health and fitness goals.