As summer approaches and we prepare for our long awaited travel adventures, staying healthy on the go is even more of a priority. Whether dealing with jet lag, digestive issues from unfamiliar foods, or the stress of new surroundings, tea offers a natural remedy to enhance your travel experience.
A loose bag or sachet should be an essential part of your wellness toolkit to help calm your nerves and create a sense of peace wherever you are in the world. Below you will find a simple travel guide for the best travel-friendly teas that you can take with you during long-haul flights, backpacking trips or just simply on the go. This is the tea selection I always leave home with, along with tips on how to prepare and enjoy them whilst travelling.
Tea for Jet lag relief
Chamomile
Jet lag, especially from long-haul flights, can disrupt our sleep schedule and leave us feeling tired and irritable. Chamomile tea is renowned for its calming properties, making it my first choice for promoting relaxation and helping me fall asleep more easily.
How to prepare
Steep chamomile dried flowers in hot water for 5 – 10 minutes.
Travel tip: I enjoy a cup 30 minutes before bedtime to help me unwind and adjust to new time zones.
Green tea
Green tea contains the amino acid L-theanine, which promotes relaxation without causing drowsiness. It can also provide a gentle energy boost to fight fatigue.
How to prepare
Steep green tea leaves in hot water for 2-3 minutes. Drop the water temperature to avoid bitterness.
Travel tip: Before leaving home, I pop some quality green tea into self-fill tea bags. On arrival, a cup gives me an energy boost to get out of the hotel and explore my new surroundings.
Tea for Digestive Health
Peppermint
Travelling often involves trying new and exotic foods, which can sometimes lead to digestive discomfort. Peppermint tea is excellent for soothing an upset stomach and aiding digestion.
How to prepare
Steep fresh or dried peppermint leaves in hot water for 7-10 minutes.
Travel tip: I carry a small tin of dried peppermint leaves and ask the waiter for a glass of hot water if I need help with any digestive discomfort after meals.
Chai spiced tea
The spices in chai black tea, such as ginger, cloves, and cardamom, have been used in Ayurvedic medicine for centuries to promote healthy digestion and prevent problems such as bloating and indigestion.
How to prepare
Brew black chai tea in boiling water for 3-5 minutes.
Travel tip: Bloating is my biggest travel issue, so I always pack chai tea in my carry-on for digestive support. It has an amazing aroma and flavour, which causes neck craning in the cabin.
Tea for Stress and anxiety reduction.
Lavender
Travel can be stressful, from navigating airports to adjusting to new places and languages. Lavender tea offers calming effects that help reduce stress and promote relaxation.
How to prepare
Steep dried lavender buds in hot water for 5-7 minutes.
Travel tip: The taste and aroma of a cup of lavender tea during particularly stressful travel moments really help me relax. I pack teabags to make brewing easy and store them under my pillow until I need them for a restful night’s sleep—double the benefit.
Black tea
Black tea contains compounds that can help reduce cortisol levels – the stress hormone, making it a good choice for managing stress. And at half the caffeine of coffee, even if you drink a few cups, you’re avoiding the jitters.
How to prepare
Steep black tea leaves or tea bags in boiling water for 3-5 minutes.
Travel tip: Black tea is often the easiest to access while travelling, but the brands can be unfamiliar. I bring my own to ensure the best quality and a comforting, familiar cuppa.
Tea for Hydration and Immune support
Rooibos
Rooibos tea is caffeine-free and packed with antioxidants, which help keep the immune system strong and maintain hydration—both crucial when travelling.
How to prepare
Steep rooibos tea bags or loose leaves in hot water for 5-7 minutes.
Travel tip: There are a variety of rooibos blends, making it easy to find one you enjoy. Try vanilla rooibos for added sweetness without the calories.
White tea
White tea is light and delicate, rich in antioxidants. It supports hydration and helps maintain skin health, which is affected by travel.
How to prepare
Steep white tea in hot water that’s been allowed to cool for 2-3 minutes.
Travel tip: White tea is especially good as an overnight cold brew, making it refreshing and great for staying hydrated all day.
Bonus tips
Travel-friendly tea accessories:
Compact travel kettles, reusable tea infusers, travel tea sets, self-fill tea bags and portable tea flasks make it super easy to brew tea on the go. Invest in some of these accessories to enjoy your favourite teas wherever you are.
Conclusion
Adding tea to your travel itinerary can greatly enhance your well-being, helping you tackle common travel problems naturally. From easing jet lag to promoting digestive health and reducing stress, these teas offer simple, effective solutions. As you pack for your next adventure, don’t forget to include some or all of these teas for a healthier, more enjoyable journey.
Happy travelling!
