On Vacation: How to Stay Healthy and on Track With Your Health Goals

This year has been full of pivots, not only at work and home but also with our health and self-care. No matter if you’ve started meditating, learned to bake every bread imaginable, stopped exercising when gyms closed, changed your diet, discovered at-home spinning, gained or lost weight in recent months, your health and wellness habits have likely changed. We all deserve a break. Many people are finally feeling well enough to travel again, which is good for their health. Refresh your memory on airport etiquette, road trip snacks, and packing tips. It can also be useful to review healthy habits or develop new ones while you’re away (there’s rarely a better time!). Here are my top tips for keeping healthy habits while on vacation.

EAT RELIABLY

Vacations often involve irregular schedules and lack of routine, which while enjoyable, can be harmful to certain health habits. Clients often skip meals or don’t have enough snacks, whether on purpose or by accident. It can cause overeating, bloating, constipation, fatigue, and irritability. I usually advise 3–4 hours between meals and having snacks on hand. Look at your itinerary and plan out restaurants or fast-casual spots to eat so you don’t get stuck (and hungry!) Bringing portable snacks like squeezable nut butter packets, granola bars, and trail mix can help keep the “hanger” at bay. Buying fresh fruit, yogurt, and cheese sticks from the grocery store can also help. To enjoy any food, whether on vacation or at home, know that you have permission to do so (and working with an experienced registered dietitian can help!).

HYDRATE

One of the ways to Stay Healthy and on Track With Your Health Goals is to hydrate yourself. Changes in schedule and routine can cause forgetfulness to drink water. Dehydration is common in hot climates, so keeping a hydration schedule is essential. Dehydration can cause headaches, fatigue, and gastrointestinal issues. Be sure to hydrate yourself before boarding your flight and after arriving at your destination by filling up your hotel room or rental with water. Bring a reusable water bottle to refill while you explore and tourist. If you’re drinking, alternate water with your cocktail.

MOVE

Vacation is a great time to start a new exercise routine or continue one you started during quarantine. Hiking trails, running routes (one of the best ways to see a new city! ), exercise studios, and pools can help you rediscover or develop a new love for movement. Self-guided walking tours are a great way to see a new place and get some exercise without being rushed. A short break can also help you plan your exercise routine once you get home. I always advise clients to be realistic in their exercise plans and to focus on their hobbies. That’s the best way to get started and keep going.

REST

It’s tempting to do everything while on vacation, but don’t forget to relax and unwind! Sleeping an extra hour or two when you have no deadlines, meetings, school pick-ups, or other obligations can do wonders for your body and mind. Resting your body in other ways, like not exercising, can help your muscles recover and feel fresh when you resume your workouts. A day spent on a beach chair with a good book is not to be underestimated.

VERDICT

In addition to thinking about your health and wellness, vacations are a great time to have fun. If that means letting go of some diet or exercise rigidity, do it. Like eating well, moving and sleeping well, having fun is a healthy habit that can (and should) be included in any wellness routine.

Hope that this article can help you Stay Healthy and on Track With Your Health Goals on vacation.