I no longer get sick after exhibiting at or attending conferences and trade shows! What the what?!? Yup, it’s true. Here are my top ten tips for staying healthy at multi-day huge gatherings where you are ON all day and into the night, sleep deprived, and stressing out your body while your mind, blissfully unaware of all the stress, thinks everything is great:
1. Stay An Extra Day
This one’s a game-changer, folks – and it’s probably the one that will receive the most push-back! I always tack on an extra day after the conference wraps up. Why? Because it lets me sleep in (no alarms, bliss!), relax, explore the area at a leisurely pace (psst, check out those HipMap recommendations!), and most importantly, avoid the stress of traveling while utterly exhausted and my immune system is tapped out.
The key is that I only do what I absolutely HAVE to do for work on this day and reserve the majority of the day for resting & recuperating. Your vision of R&R may include getting a massage, enjoying a spa day, ordering room service & not getting out of your PJs, or going to a museum or catching a show. For me it includes taking a long walk, ideally in a place with big trees, and talking as little as possible. I sure hope that companies get on board with this idea for their employees because it would result in fewer employees returning to work sick, exhausted, burned out, and definitely not at their best to make the most of what they learned at the conference and who they connected with!
2. Start Big With Breakfast
When I’m an exhibitor at the tradeshow portion of the conference, I rise a little earlier and fuel up with a big nourishing breakfast (I’m talking eggs & potatoes!) This way, I’m energized for the day ahead and don’t have to worry so much if all I have time to eat during the day is a granola bar or some nuts during the hectic tradeshow hours.
3. Fresh Veg
Fresh veggies are a non-negotiable, must-have for me. I eat at least some salad or cut vegetables every day, even if they suck because they’ve been sitting on a veggie board at an event for hours. If I have time for lunch I always opt for a green salad with protein. Fresh raw veggies are a part of my everyday routine and I don’t put that on hold at conferences. Bonus if your room has a little fridge and you can have a bag of baby carrots or fresh fruit to munch on at the end of the day!
4. Boozy Beware
On the flip side of veggies, and this is not super fun, but I have 2 drinks max at the night events – which is extra hard when they are FREE dammit! And then I also make sure I chug a ton of water before I go to bed. Too much alcohol can mess with your sleep, and let’s be real – you need all the rest you can get during these intense days.
5. Sugar Blues
Those sugary treats at booths and evening events? They’re tough to resist, but I try my best – and I definitely don’t opt for sugary drinks. I eat dark chocolate everyday in my ‘normal’ life but not a lot of sugar beyond that. So if in a moment of weakness I’ve opted to consume all the sugary things at a tradeshow, I really feel it – the sugar crash, the sugar blues, the sugar dragging my body down – and then seriously regret it. Better to just say no thanks to the sugar.
6. Footware Matters
Oh how very unglamorous this tip is! Whether you call them sneakers or tennis shoes, don the most comfortable pair of supporting footwear you can find. When I’m exhibiting I’m on my feet literally all day and my body needs the support of a solid pair of sneakers – I’m a fan of all-black Asics, so it’s not so obvious that I’m wearing sneakers. Trust me, your feet will thank you when you’re not hobbling around by day three.
7. Stop, Stretch & Roll
No matter how tired I am when I get back to my room, I always use my roller to get the kinks out and my yoga strap to get my stretches in. It feels so good after being wound so tight and being ON all day! I found this collapsable roller that is brilliant for traveling and now it goes everywhere with me.
8. Soak It Up
Every night I take an Epsom salt hot bath – even if the bathtub sucks and I can only soak my feet & legs, it’s worth it. It’s a lifesaver for my tired legs. And I don’t skimp on the salts either – a big ol’ pour goes in every time. The relaxation and letting the salts work their magic on my sore muscles are worth every minute.
9. 30 Fruits & Veggies
I swear by taking Juice Plus every day – in fact, I became a distributor because it works so well for me that I tell lots of people about it. It’s basically 30 fruits & vegetables that are picked at their prime, freeze dried, ground into powder and put in capsules (the purest form), gummies and shake powders. This ensures that I’m getting nutrition from at least 30 different fruits & veggies even when conference meals are less than ideal.
10. Hydrate, Hydrate, Hydrate
Last but definitely not least – water, water, water! Drink water all day and chug a bunch before sleeping. Between the constant talking and the climate-controlled conference rooms, staying hydrated is key to staying healthy.
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And there you have it – my top ten tips on staying healthy at conferences and tradeshows. Have a great tip you would like to share? Please join the conversation on LinkedIn!
Here’s to feeling great and staying strong on the road. Happy conferencing!
~Rachel LeRoy, HipMaps Founder, CEO & Proud Map Geek
Stating the obvious: I’m not a medical professional or wellness expert so be smart and do what works best for you – no matter what tips anyone gives you about any topic!