A flat lay of travel wellness items on a sandy beach background. The items include a passport, copper water bottle, CBD oil, sleep mask, and a phone with a yoga app. The text reads: "The 'How To' Guide: Weave Wellness Into Your Travels" and "The Ritz-Carlton Spa, Laguna Niguel."

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The “How To” Guide: Weave Wellness Into Your Travels

November 1, 2025 - By Ginger Graham

Travel is one of life’s purest joys. As the name of this blog suggests, our “passages” are often defined by the pursuit of flavor, the thrill of discovery, and the stories that unfold over a shared meal in a new city. We meticulously plan our itineraries, secure coveted dinner reservations, and map out museum visits. But in this enthusiastic pursuit of experiencing everything, we often overlook a critical component: Wellness.

We return from our adventures with a camera roll full of memories and a suitcase full of laundry, but also with a deep-set fatigue. We feel bloated, jet-lagged, and dehydrated, whispering that all-too-common phrase: “I need a vacation from my vacation.”

This is the modern traveler’s paradox: the very act designed to restore us is the one that so often depletes us.

That’s why, in recent years, I’ve made a conscious, deliberate shift to weave wellness into my travel plans.

This isn’t about austerity. It’s not about booking a spartan boot camp, swapping wine for wheatgrass, or sacrificing the decadent for the disciplined. For me, and for a growing number of modern explorers, travel wellness is about integration and balance. It’s about finding moments of profound restoration amidst the adventure. It’s about choosing to hydrate, moving your body in a way that feels restorative, and prioritizing rest so you can actually enjoy that 10-course tasting menu or all-day trek.

Sometimes, wellness on the road is as simple as a long, meditative walk on a new beach or choosing a nourishing, protein-rich breakfast.

And other times, it’s about finding a world-class sanctuary that stops you in your tracks, resets your entire system, and redefines what it means to travel well. This brings me to my latest, and perhaps most profound, discovery: a truly exceptional wellness experience at The Spa at The Ritz-Carlton, Laguna Niguel.

The Traveler’s Dilemma: Why We Need Wellness More Than Ever

Before we dive into that coastal paradise, let’s establish why this is no longer a “nice to have” but a “must-have.” The romanticism of travel often obscures its physiological toll.

Our bodies are precision instruments, and travel, by its very nature, disrupts their rhythm. The Sleep Foundation, a leading authority on sleep science, notes that crossing even one or two time zones disrupts our circadian rhythm. This leads to jet lag, which isn’t just “feeling tired”—it’s a complex metabolic disruption affecting everything from our hormones and hunger cues to our mood and cognitive function.

Then there’s the stress. The planning, the packing, the airport dash, the security lines—these all trigger the release of cortisol, our primary stress hormone. While useful in a “fight or flight” scenario, chronically elevated cortisol from a packed itinerary can lead to inflammation, poor sleep, and digestive issues.

And let’s talk about the airplane itself. The Aerospace Medical Association confirms that cabin humidity levels are often below 20%, which is drier than the Sahara Desert. This extreme lack of moisture leads to rapid dehydration, which manifests as headaches, fatigue, and dry, irritated skin long after you’ve landed.

We arrive at our destination physiologically compromised before we’ve even checked in. This is why the old model of “go-go-go” travel is failing us. We’re left too exhausted to enjoy the very experiences we flew thousands of miles to have.

The Global Shift: Wellness is the New Luxury

It’s no surprise, then, that “wellness tourism” has exploded into a massive global industry. The Global Wellness Institute (GWI), the leading research organization for the wellness economy, valued this market at over $819 billion in 2022 and projects it to soar past $1.4 trillion by 2027.

This data confirms what we feel intuitively: people are no longer willing to return from a trip feeling depleted. The new luxury isn’t just about thread counts or gold-leaf desserts; it’s about time, space, and restoration. It’s the luxury of returning home healthier, more centered, and more energetic than when you left.

This philosophy—that wellness isn’t an activity on the itinerary but the lens through which to experience the entire journey—is what makes a truly great spa experience so transformative. It’s not just an hour-long massage; it’s the anchor point for your entire well-being.

And I’ve found the perfect anchor.

Spotlight: A Case Study in Coastal Restoration

Set high on a dramatic bluff overlooking the Pacific Ocean, The Ritz-Carlton, Laguna Niguel already has location on its side. The air tastes of salt, and the constant sound of the surf below provides a natural soundtrack. This “coastal calm” is the guiding principle of the spa.

From the moment I walked in, I was struck by how serene and peaceful it was. So many hotel spas, however luxurious, can feel like busy, transactional hubs. This was different. It felt exclusive, personal, and, most importantly, not crowded. In a post-2020 world, the sheer luxury of space and privacy cannot be overstated.

Everything was impeccably clean, and the tranquil, softly lit atmosphere immediately began to untangle the knots in my shoulders.

But the true wellness journey here starts before you even get to a treatment room.

💧 The Hydration Experience You Didn’t Know You Needed

I’ve never seen a hydration station quite like this. As I mentioned, travel is fundamentally dehydrating. The spa at the Ritz-Carlton doesn’t just acknowledge this; it creates an alluring, irresistible solution.

I’m not talking about a lone pitcher of tepid lemon water. This was an abundant, beautiful display that made hydrating feel like a luxurious event, not a chore. They offered:

Coconut Water (for electrolytes and potassium)
Cucumber Water (for cooling and antioxidants)
Oxygenated Water
Crystal Infused Water
Elderberry and Cranberry Water (for immune support)
A wide selection of hot and cold herbal teas

Alongside a selection of high-quality, healthy snacks, it was clear they prioritize genuine wellness from the inside out. You simply have no choice but to hydrate, and you feel better for it immediately. It’s a masterful, thoughtful touch.

✨ The Treatment That Had Me Booking a Sequel

A spa is only as good as its therapists, and this is where my experience went from “great” to “utterly unforgettable.”

After the stress of my journey, I booked a Deep Tissue Massage. I also opted for a CBD Enhancement, as I’ve read extensively about its benefits and was curious to see it applied in a professional setting.

My massage therapist was Amy.

I cannot overstate this: she was a true healer. She had that intuitive, magic touch that only the very best therapists possess. She didn’t just follow a routine; she listened to my body, finding the exact points of tension and a history of old injuries without me having to say a word.

The deep tissue work was profound. It wasn’t the painful, grin-and-bear-it-style I’ve had elsewhere. As a practice, deep tissue massage is designed to work on the myofascial system—the connective tissue that wraps around your muscles. When we’re stressed or sedentary (like on a plane), this fascia gets “stuck,” creating the painful knots or “adhesions” we all know. Amy’s technique was methodical and effective, slowly and expertly releasing that tension.

The CBD enhancement was the game-changer. Research on cannabidiol (CBD) has surged, with numerous studies, including those published in journals like Antioxidants, highlighting its potent anti-inflammatory and analgesic (pain-relieving) properties. When applied topically, it doesn’t enter the bloodstream but instead interacts with local cannabinoid receptors in the skin and muscle tissue.

The result? The massage felt deeper without being more painful. The inflammation seemed to melt away, adding a layer of profound relaxation that I can only describe as “quieting.”

I left the table feeling lighter, looser, and completely reset. The fog of travel was gone. I felt clear-headed and embodied.

It was so profoundly good that I did something I’ve rarely, if ever, done: I walked straight back to the reception desk, still in my robe, and booked the exact same treatment with Amy for the very next day. It was an indulgence, to be sure, but it felt like a vital, necessary investment in my health. The second massage was just as incredible.

Amy was also a wealth of knowledge, and she recommended some of the Leef CBD products they used. I was so impressed with the results that I bought their CBD balms to take home. It’s rare to find a treatment that delivers 100% on its promise, let alone one that inspires you to continue the ritual at home. This wasn’t just a temporary fix; the spa had provided a lasting solution.

Your Toolkit for Integrated Travel Wellness

My experience at The Ritz-Carlton was a powerful reminder of the impact of prioritizing wellness. You don’t have to book two massages in two days (though I highly recommend it!) to change your travel experience.

Here is a practical, expanded toolkit for weaving wellness into your next culinary passage.

1. Master Your Hydration (and Nutrition)

As the AsMA study noted, dehydration is your number one enemy.

Action: Carry a high-quality, reusable insulated water bottle everywhere.
Pro-Tip: Don’t just drink plain water. Add a high-quality, sugar-free electrolyte powder to your water, especially on flight days, to replenish the sodium, potassium, and magnesium lost to the dry cabin air.
Balance Your “Culinary Passages”: We are all about indulgent, amazing food. But balance is key. If you know you’re having a decadent, multi-course dinner (as you should!), opt for a lighter, protein-packed breakfast and a fresh salad or green smoothie for lunch. This isn’t deprivation; it’s strategy, ensuring your digestive system isn’t overworked for your entire trip.

2. Move with Intention, Not Obligation

Your body was not designed to sit on a plane for eight hours and then in a restaurant for three.

Action: Reframe “exercise” as “movement.” A study in the British Journal of Sports Medicine found that even short bouts of light-intensity physical activity can significantly improve mood and reduce mortality risk.
Pro-Tip: As soon as you check into your hotel, do a 10-minute stretching or yoga routine (YouTube has thousands of “travel yoga” videos). Walk your destination. Take the stairs. A 30-minute walk after dinner not only aids digestion but also connects you to your location in a way a taxi never will.

3. Create a Sleep Sanctuary

This is the most critical and most-overlooked wellness tool. High-quality sleep is non-negotiable. The U.S. Centers for Disease Control and Prevention (CDC) explicitly links sleep with a healthy immune system—something that is paramount when traveling.

Action: Create a “sleep ritual” that signals to your brain it’s time to rest, no matter what time zone you’re in.
Pro-Tip: Pack a small “sleep kit.” Mine includes a silk eye mask (to block all light), foam earplugs, and a travel-size pillow spray (like lavender or vetiver). I also take Magnesium Glycinate about an hour before bed, a supplement widely praised for its ability to relax muscles and calm the nervous system.

4. Practice Digital & Mental Wellness

A restless mind can be just as draining as a tired body.

Action: Set boundaries. Put your phone on “Do Not Disturb” during meals.
Pro-Tip: Take five minutes each morning—before you check email or social media—to just be. Sit with your coffee or tea, look out the window, and take 10 deep breaths. This small act of mindfulness, as noted by mindfulness experts like Jon Kabat-Zinn, anchors you in the present moment and sets a calm tone for the entire day.

Navigating the Sanctuary: A Guide to Spa Etiquette

For many, the biggest barrier to booking a spa treatment isn’t time or money; it’s intimidation. An upscale hotel spa like The Ritz-Carlton has its own set of unwritten rules. Knowing them can be the difference between a stressful experience and a seamless one.

To help, here is a fantastic video guide that breaks down everything you need to know, from what to wear to how to tip.

A FIRST TIMERS GUIDE TO VISITING A SPA | SPA ETIQUETTE for BEGINNERS | THINGS YOU SHOULD KNOW

As the video explains, here are the key takeaways:

Arrive Early: Your appointment time is your treatment time. Arrive at least 30-45 minutes early. This gives you time to check in, change into your robe and slippers, and, most importantly, begin relaxing. This is when you enjoy the steam room, sauna, or those incredible hydration stations. Rushing in at the last minute spikes your cortisol, defeating the purpose.
Communicate: Your therapist (like Amy) is a trained professional, but not a mind reader. Be specific. Is the pressure too hard? Too soft? Is the music too loud? Do you want them to focus on your shoulders or avoid your feet? Speak up. This is your time.
Know the Nudity (or Not) Policy: In the U.S., you are almost always draped with a sheet. You undress to your comfort level. Some guests keep their underwear on; many go nude. The therapist will only undrape the specific part of the body they are working on. It is a professional, non-judgmental environment.
Tipping is Customary: Just like at a restaurant, tipping is standard practice. The general rule for a high-end spa is 18-20% of the full, non-discounted price of the service. You can typically add this at the front desk when you check out.
Silence is Golden: The spa is a sanctuary of silence. Leave your phone, and your conversation, in the locker room. Speak in a hushed “spa voice” if you must.

Conclusion: Returning Home Whole

Travel will always be about discovery, adventure, and, for us at Culinary Passages, the glorious pursuit of flavor. But it can no longer be a zero-sum game where our health is the price of admission.

By weaving in these moments of restoration—by mastering our hydration, moving our bodies, prioritizing sleep, and investing in high-quality treatments—we change the entire narrative of our journey.

My experience at The Spa at The Ritz-Carlton, Laguna Niguel, was more than just a great massage; it was a powerful lesson. It proved that true luxury is returning home not just with memories, but with a renewed, restored, and healthier version of yourself. Wellness isn’t the antidote to indulgence; it’s what gives us the energy and clarity to enjoy every single culinary passage to its fullest.

From the Author (Ginger Graham):

As the creator of Culinary Passages, I’ve dedicated this blog to exploring the intersection of luxury travel, exquisite food, and family adventures. I’m also a firm believer that wellness is a critical component of a well-lived (and well-traveled) life.

This was my fourth visit to The Spa at The Ritz-Carlton, Laguna Niguel, a long-time favorite coastal sanctuary of mine. Over the years, I’ve experienced everything from their relaxation massages and facials to my recent, transformative deep-tissue treatments. Having seen the spa both before and after its recent renovation, I’m so happy with the new enhancements and can say I enjoyed it much more this time!

What are your non-negotiable wellness rituals on the road? Have you ever had a spa treatment so good you booked it twice? Let me know in the comments!