Travel Fit Dr. Swati Piramal is the Chief Scientific Officer of Nicholas-Piramal India Ltd. and Piramal Hospital. She is the co-author of Eat Your Way to Good Health, a complete fitness guide for the family. Her e-mail address is spiramal@vsnl.com

With global boundaries fast diminishing, travel has become a part of our lifestyle. It is hard enough to stick to your diet when at home, let alone while you are travelling. Many familiar habits and conditions are disrupted during travel, especially when travelling cross country or overseas.

Changes in diet, exercise, sleep patterns, and temperature, can throw you out of kilter, affecting your behaviour and lifestyle. I have often arrived at my destination, feeling like the luggage in the cargo hold. But over the years, I've learnt that a little planning and preparation can make travelling a much more comfortable experience.

Here are some recommendations:

Start your trip well rested. Schedule your exercise session the previous day, or several hours before departure.

Begin a light diet twelve hours before departure, and maintain that style of eating throughout the trip. It will help you feel more comfortable at the onset of your trip, and avoid some of the dietary hazards when on tour. Concentrate on cereals, fruits, vegetables, pulses, low-fat dairy products.

Never travel hungry. It puts you at the mercy of fast-food snack vendors at stations and airports, and the often poorly planned airline meals.

You can also carry healthful and familiar snack foods with you, which can be useful throughout the trip - during the journey, as well as visits to unfamiliar places. This is especially helpful when you are on a restricted diet, or a picky eater.

Consider requesting in advance, the special meals that are available on many airlines. Examples are the vegetarian meals, fruit platters, low-fat and low-cholesterol meals.

Drink plenty of liquids throughout the flight. The controlled cabin environment is very dry, and you could become dehydrated, causing headaches, dizziness, constipation and other complaints. When it is time for refreshments, ask for the entire can or bottle of juice or soda, instead of a small glass. Bottled water is always available. The extra fluid may mean more visits to the bathroom, but it will also give a good reason to get up and stretch your body.

Restrict caffeine until the end of your journey. It increases your fluid loss and may led to dehydration. The same goes for alcohol. If you wish to drink alcohol, limit yourself to one drink and order a light one such as a wine spiritzer.

Adjust your biological time clock by following the local time schedule, at the earliest. This will help you avoid long-term jet lag. A short nap after arrival is fine, but don't sleep your first day away.

While it is great to sample local culinary specialities, stick to bottled water and cooked foods, if you are not sure about the hygiene standards.

Stay away from fat-laden foods such as fried foods and snacks, creamy sauces, rich desserts. Have small portions of cheese or nuts. Many restaurants offer healthy main dishes, as well as light starters and sweets.

Start the day with a nutritious breakfast. This will help you ward off hunger, if the lunch time is erratic or consisting of unfamiliar foods.

Try to include some exercise during your trip. It could men a trip to the hotel gym or pool, or simply a brisk walk in the surrounding area.

Carry regular medication, as well as a small first aid kit for medical emergencies. Remember, in many countries, an out-station prescription may not be filled out, so it is best to be fully prepared. For those with a significant medical condition, it is advisable to ask for a referral for a local doctor, either from your physician back home, or friends/associates who live there.