To me, travel is a form of wellness. When approached with intention, travel doesn’t have to deplete you. In fact, it can become one of the most powerful opportunities to refine how well you care for yourself.
Here is my seven-point guide to staying well, energised, and resilient wherever you are in the world.
Travel With Your Circadian Rhythm in Mind
Your body clock is your own personal master regulator of energy, sleep, digestion, and mood. Begin adjusting your sleep and mealtimes a few days before departure when possible. Once you arrive, anchor yourself quickly to local time - daylight exposure in the morning and darkness in the evening are your most powerful tools. Within Surrenne clubs, our lighting changes throughout the day to invisibly appeal to our inner circadian clocks.
Hydration is Non-Negotiable
Dehydration is one of the fastest ways to feel fatigued, foggy, and inflamed while travelling. Cabin air is particularly drying, so increasing water intake and packing electrolytes is a must.
Eat to Support, Not Distract
Travel often invites indulgence, but I encourage thinking of food as functional nourishment first. Prioritise protein, fibre, and healthy fats to stabilise blood sugar and energy levels. I also avoid eating late at night when crossing time zones: digestion is closely tied to circadian rhythm
Move Little and Often
You don’t need a full workout to stay well on the road. Gentle, regular movement is far more effective. Walk as much as possible, stretch during flights, and take five minutes in the morning to mobilise your spine and joints. Movement supports circulation, lymphatic drainage, and mental clarity.
Protect Your Nervous System
Travel places subtle stress on the body: queues, noise, disrupted sleep. Building in small rituals that calm the nervous system: slow nasal breathing, magnesium supplementation, or even listening to the Surrenne soundscapes. A regulated nervous system is the foundation of true wellness.
Sleep is Sacred
Rather than forcing sleep, create the conditions for it. Keep your room cool and dark, avoid screens before bed, and establish a wind-down ritual that travels with you - whether that’s reading, breath-work, or a warm shower. Consistency signals safety to the body, even in unfamiliar environments.
Recovery Is the Hidden Luxury
We often think wellness is about doing more, but recovery is where resilience is built. Sauna, cold exposure, massage, or simply unstructured time all support the body’s ability to reset. At Surrenne, we see recovery not as an indulgence, but as essential maintenance and The Surrenne Recovery Ritual is the ultimate reset for when you are over-travelled.
Hattie David-Wilkinson is the Global Head of Wellness and Longevity for the Maybourne Group, where she spearheads the health and vitality strategy across some of the world’s most iconic luxury hotels, including Claridge’s, The Connaught, and The Emory. In this pioneering role, Hattie leads the development and expansion of Surrenne, Maybourne’s groundbreaking wellbeing brand that integrates high-science longevity protocols with refined luxury rituals. Her approach is defined by a commitment to evidence-based wellness, moving beyond traditional spa treatments toward a model that prioritises physical resilience, cognitive performance, and neuro-aesthetics to support the body’s natural healing processes.
