When you’re traveling for business, you’ve got a lot on your mind—whether you’re a first-time traveler or a seasoned pro. From remembering the memory stick that is storing your important presentation to remembering to pack your lucky suit, fitness definitely takes a backseat on the priority list. But once you’ve arrived at your destination and gone over your PowerPoint slides for the millionth time, you’re ready to go. You’ve got an evening ahead of you to kill, so you might as well de-stress. Whether you’re hitting the town for drinks, going to the fitness center for a workout or just grabbing a bite to eat, avoid these rookie mistakes when you’re traveling. Your health will thank you!

Too Much, Too Different

So you’re on the road with time to kill. The fitness center is calling your name. While you usually keep your workouts fairly simple, that weight machine and those free weights are looking mighty enticing. Plus, the room is empty, so you don’t have to worry about looking silly in front of anyone. So you start pumping iron, for the first time maybe ever, and 30 minutes later your muscles are shaking, you’re sweating, and you’re feeling quite accomplished. But then you wake up the next day and can barely move.

This is always a funny scenario when you’re traveling on business. You’re out of your day-to-day routine, so you start feeling a little braver in the workout arena. For me, it was taking a body sculpting class at a nearby group exercise studio during one of my business trips. We must have done a million lunges—that’s barely an exaggeration—and the next day my entire rear was on fire. Even walking was a challenge, as was sitting in an airport and on the plane for the return trip home. It was three days until I could move in comfort again.

I learned a valuable lesson: Don’t go too crazy with your workouts while on the road. If you haven’t been doing something regularly, maybe the day before you have to walk a tradeshow isn’t the time to start. Plus, if you do work to the point of crazy soreness on the road, you’re not going to have access to all of your home remedies—ice packs, heating pads or your spouse for a pity massage!

Watch the Alcohol

If you’re a drinker, one of the biggest pitfalls of traveling for business is alcohol. You may not drink much during your typical weekdays because of household duties and family responsibilities, but when you’re on the road—and on an expense account—it can be easy to take advantage of free-flowing liquor. Oftentimes, dinners with colleagues turn into wine-filled feasts. Happy hours easily turn into happy, drunken evenings.

No matter how much alcohol you think you can handle, it’s never fun to wake up for a full day of working a tradeshow booth or an important business meeting with a hangover. (Never mind getting up early for that run you planned!) So when you’re imbibing with co-workers, make sure you take it easy. Don’t drink on an empty stomach, and also be aware that when your judgment is impaired by alcohol, that dessert or extra piece of bread can be all the more tempting. After each adult beverage, make sure you drink a glass of water. This will cut down on the alcohol consumption and also help prevent dehydration. And honestly…do you really need more than a few drinks? Probably not, so cut yourself off and head to bed!

The Importance of Footwear

It seems that no matter where I travel, walking—a lot of walking—is involved. On business trips, there’s a lot of standing and walking; in theme parks and new cities, there’s a lot of exploring to be done. Proper footwear has always been a high priority for me. I don’t even entertain the idea of wearing heels when traveling—no way, no how, not even a little. This doesn’t mean I never have shoe problems, though. I do. Rookie mistake number three: breaking in new shoes—even flats—on a trip.

Even if I know I’ll be doing nothing other than sitting in a conference room all day, I’ve learned not to be fooled into thinking my feet can tough it out in heels. Long walks through airports and through Las Vegas hotels have been enough to give me blisters in the past. Heels or no heels, male or female, a blister on day one of a four-day trip is never a good way to start.

Speaking of blisters, here’s a footwear tip: Always pack bandages, and always pack more than it would take to cover your entire body. You might think 10 will be enough—it’s not. Pack more. And be proactive: Pre-emptively covering blister-prone regions allows you to actually fit in a workout instead of babying your bloody feet.

A Fine Line

When you’re in a new city, you might want to get out and explore by taking a run or a jog. But make sure you don’t cross the line into the category of exploring too much, especially if you’re directionally challenged. The last thing you probably want is for your hour-long run to turn into a three-hour round trip because you couldn’t find your way back to the hotel.

One of your best bets to prevent getting lost is to do an out-and-back run, where you run half of your desired run in one direction and return the way you came. Or, if you’re in a city with easily navigable streets in a grid layout, take note of the street names and run in a big square. And if you’re directionally challenged, don’t be afraid just to keep it indoors or use a GPS tracking device.

The Key Conundrum

Before I start any workout, my mind is already focused on my next move. And in making sure that I’ve got my water bottle, MP3 player, headphones and cell phone, I’ve forgotten a time or two to grab my room key before heading to the fitness room. Not the end of the world, but a definite hassle. A lot of workout-clothing options these days have discreet pockets that are perfect for a room key. Throw on one of these pieces of clothing, and then remember to always check the pocket for that key before you leave the room. As long as you’ve got that, you can always go back for your water!

Whether you’re a seasoned traveler or a new road warrior, these rookie mistakes can happen to anyone (and will most likely happen to me again!). Learn from my sticky situations to make each of your trips a success, all while incorporating your active lifestyle on the road.