When you take a trip, you remember your itinerary, your toothbrush and three pairs of clean underwear. But do you remember to pack your sound eating habits and workouts as well?

Healthy habits travel more easily than you think. Here are our best tips for staying fit on the road.

If you're staying in a hotel: Always pack an exercise band (a wide elastic rubber band designed for resistance training) and a jump rope. They'll come in handy if you can't get to the gym. You can also do exercises in your hotel room that don't require any equipment, such as push-ups, squats, crunches, lunges and dips. Ask the hotel concierge for maps and walking routes of the area. Carry healthy snacks like carrots, fruit, raisins, crackers and bottled water to help you resist the macadamia nuts, Chee-tos and other minibar temptations.

For gym workouts: Call the hotel ahead of time and ask about fitness centers in the area. Many hotels now have gyms on the premises, and most gyms allow you to buy day passes. Bring a copy of your workout routine so if there is a trainer available you can get some help translating your routine to the equipment that's available. You may need to schedule an appointment ahead of time. Don't forget to pack your workout clothes, sneakers and bathing suit. For a special treat that will help you relax and reduce the stress of traveling, schedule a massage.

In the air: When you book your ticket, ask for a low-fat or vegetarian meal; almost all airlines now take special orders at no extra cost. Forgo dinking alcohol and caffeine and avoid high-sodium snacks (pretzels, peanuts, bloody Mary mix, V-8 juice) to minimize dehydration. Get up at least once an hour to stretch and walk around. It may annoy your neighbors -- especially if you have a window seat -- but it will do wonders for decreasing muscle aches, joint stiffness and swelling. Use extra pillows (usually stored in the overhead bins) for neck and lower back support.