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7 Ways to Stay on Top of Your Health at Conferences

This guest blog post is by Stephanie Birnbaum who is a content marketing strategy intern at Naylor Association Solutions.

It can be easy to get swept up in the hustle and bustle at an association conference or trade show. Panels, dinners, booths, nightlife will keep you busy. Here are a few tips to make sure you stay healthy for the entire association event.

While nearly all conferences and events are currently being postponed and rescheduled to allow people to practice recommended social distancing, these tips are still good practice once events are back on calendars.

Get enough sleep.

Weird schedules and exhaustion are common when traveling and attending events. Ensuring you get enough sleep can keep your immune system strong. While you should adjust to a new time zone, staying on your internal body clock will keep your body and mind grounded while in a different city. Do your best to stick to your normal bedtime and wake-up times. 

Eat healthy.

Eating healthy on the road can be difficult, but it’s not impossible. Most hotel buffets are full of carbs, but making sure fruits and vegetables are a strong part of your diet can energize you for the day ahead. The World Health Organization recommends consuming at least 400g (about two cups) of fruits and vegetables per day in order to lower your risk for chronic conditions like heart disease and diabetes. 

Utilize the hotel gym.

If this is not an option, walk as much as you can. Take the steps instead of the escalator. Adding steps to your daily routine will keep you moving throughout the day. 

Prioritize your schedule.

Events can run non-stop during conferences. Keep track of which panels and networking events are important to you and your association, so that you are not burnt out after day one. 

Drink water.

Staying hydrated is crucial to staying healthy. Conferences can be busy, and remembering to drink water is not always easy. Bring a reusable water bottle you can keep filled throughout the day. While everybody’s needs are different, it is recommended to drink around 64oz of water daily to stay fully hydrated.

Wash your hands.

Conferences are gatherings of hundreds or thousands of people. Taking the time to wash your hands thoroughly with soap and warm water before eating or touching food, and after coughing, sneezing or using the restroom will minimize your risk of getting sick. The Centers for Disease Control (CDC) recommends washing your hands for at least 20 seconds. If you don’t feel like counting, people have put together song recommendations to keep you sudsing

Put yourself first.

While conferences are about networking and sales and promoting business, prioritize you. If you are not feeling well, take the time to recover. Missing one panel will not be the end of the world, and you will keep other attendees healthy.


For more tips about eating healthy and staying active at association conferences and trade shows, check out our Healthy By Association Facebook Group.

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