Health and fitness for life.

Going on the road? Does the idea of touring conjure up exciting images of places to see and new foods and adventures to experience in foreign lands? Yes? Well, don't forget those long waits in airports, interminable bus rides, strange beds, and even stranger stages and rehearsal halls. Here are a few tips to help keep your travels from turning into travails.

Simply said, be prepared. Think food, meds, and comfort care. I always travel with a couple of oatcakes and energy bars, which certainly came in handy last year when airport security measures kept me out of reach of food for almost ten hours. Fortunately, I also had brought my own water bottle. You don't want to get caught like I did in the Chicago airport last year when I wound up with some candy-barwannabe energy bar, which plummeted my blood sugar in no time. So pack your own nonperishable foods, and then you won't be forced to eat what's in front of you at the time, or starve.

Medications are, of course, crucial. Remember to pack prescribed medications in their original packaging for legal reasons. The same applies to herbal remedies, especially if you're traveling out of the country. You don't want to be suspected of any illegalities. Then be sure to stock some simple over-the-counter remedies, such as aspirin, liniments, diarrhea medications, cold medications, and vitamins--again, in their packaging.

And what about the actual flight? Remember to hydrate frequently, before you get thirsty. Also, get up and stretch your legs, especially if you've had surgery within the three weeks prior to your flight. Circulation slows on long flights and can cause blood clots in the legs.

As for jet lag, if you have the luxury, one treatment is to slowly change your awake and sleep times to fit the new time zone. This might work when the time difference is just a few hours. For longer travel, try to sleep on the flight, and regulate your sleep cycle as soon as possible once you arrive. You might need an over-the-counter sleep aid, such as the allergy medicine Benadryl or the herbal remedy melatonin. Emergen-C packets are easy to carry, and the added vitamin C may help to alleviate jet lag.

Touring often means dancing in unfamiliar or even inferior conditions. Consider what might be good for your emergency pack. I recommend that dancers bring at least one elastic ankle brace or knee brace along with an ice pack that activates by compression. Think of the effects that splinters or unaccustomed angles from raked stages might have on you. Besides the usual bandage strips and tapes, Second Skin works well on blisters, and the company Hapad (800.854.2723) has numerous foot products, from toe spacers to moleskin, that can help a dancer in distress.

Expect changes in routine and diet. Amy Seiwert of Smuin Ballet joked that on the company's last tour to a northern U.S. region, she literally did not eat one vegetable. You might want to pack a fiber supplement; it keeps all systems going at all the appropriate times.

What about your coping strategies? Certainly there will be a number of "opportunities for growth" in the daily frustrations of hurry-up-and-wait that almost always accompany travel. Sticking to your normal routine as much as possible, being prepared, and centering yourself with time for journal writing can help to keep you on an even keel.

As for comfort care, remember that your body is your pet. Down booties, a light travel blanket, and comfy warmups are some of a dancer's best friends. Add to those a good book, and you're on your way to a memorable and enjoyable journey.

Suzanne Martin maintains a private practice in physical therapy and Pilates.