How to Stay Healthy on Vacation
How to counter the typical health struggles while traveling, maintain good habits, and still have a fun trip!
Ever return home from a vacation, feeling like you need a vacation?
Adventure is calling- GO AFTER IT! But no need to sacrifice your health and wellness while you’re away.
Here are 7 top pitfalls when it comes to traveling healthy, and what you can do to ensure you continue to feel good during (and after) a trip:
1) The ‘All or Nothing’ Mindset
“Forget healthy…We’re on vacation!”
“We’re only here once”
“I already splurged… so screw it!”
This mindset delivers an excuse to cancel all health-related responsibilities- but it just isn’t true. Thinking black and white about our wellness or as a chore we despise is a very underserving mindset, and results in poor choices and feeling lousy.
Take a moment to reflect on what the goal of your getaway is: to have a good time, enjoy yourself, destress, explore, grow, etc.
TIP: Swap an “All or Nothing” Mindset with a “Balanced” Mindset.
“I am on vacation, and I am going to prioritize my health and body and indulge in ways that have me enjoying myself!” Give yourself permission to embrace a healthy vacation in balance, saying YES to healthy choices and yes to fun splurging… in a lovely balance!
2) Forgetting Your Water
Being out of your own environment and rhythm with drinking water can throw you for a loop. You may be doubling down on coffees, or indulging in other beverages, or just forgetting to drink at all. Skimping on your water intake is going to leave you feeling mentally tired, physically fatigued, urged to eat more, even constipated.
TIP: Bring your water bottle wherever you go!
If you’re traveling on an airplane, pack your empty water bottle to bring through security check point, and then fill it up at a water station in the airport. If you’re traveling in the car, fill up your water bottle and make a point to sip throughout the ride. In a hotel or at your destination, stock up in your room with extra water, and make sure you kick off each morning with an 8 oz drink of water, and continue throughout the day!
3) Skipping Exercise
Exercise can easily fall through the cracks while traveling. You are out of your element and have a different agenda during your travels. But pausing on physical exercise -simply because it seems inconvenient- is a terrible idea. I can’t tell you how many times I’ve traveled and felt like garbage after the fact because I didn’t prioritize moving my body enough. On the contrary, when I ensure I’m getting my physical fitness- I not only enjoy my trip more thoroughly (better mood, more energy)- but I return home feeling refreshed and well.
TIP: Schedule in time for your exercise every day!
20-30 minutes of physical exertion daily will have you feeling so much better for your trip! I personally like sticking to my workout routine first thing in the AM while traveling. I start my day off accomplished and can fully enjoy the rest without any disruptions!
4) “There’s no salad…”
This is a real challenge in some cases – you aren’t at home with your specific groceries, you may be eating out daily or grabbing food on the go. It’s unlikely you will find fresh produce at a pitstop convenience store.
TIP: Be proactive and meal plan and prep for your trip, or google restaurant menu options in advance.
Depending on your type of travel, packing a cooler with lots of chopped veggies and fruit (carrots, celery, peppers, cucumbers, radishes, cherry tomatoes, grapes, apples)- can create healthy opportunities without relying on the next rest stop. If you’re in a hotel, call room service and request a large plate of chopped veggies to keep in your mini fridge!
5) Staying Up Late
Rest is a luxury for many and indulging in naps or sleeping in on vacation feels so good! But beware of late-night habits that can creep in, leading to over-sleeping in the mornings -feeling sluggish and irritable.
TIP: Give yourself an adjusted bedtime for vacation
(i.e.: If you normally go to bed at 10pm, make it no later than midnight!)! Remember, sleep (on vacation or not)- is a critical process for your body, brain and being.
6) It’s 5 o’clock Somewhere…
Oh alcohol- the widely beloved escape and social lubricant. So many of us are attached to it and think of it as a tool to relax and unwind. Really… it’s a toxin. Every sip of alcohol (yes even that “healthy” dry red wine)- is putting your body and brain into a state of stress, working overtime to detoxify. We think we’re giving ourselves relaxation time, but it has the opposite effects on our health.
If you want to enjoy fun with alcohol while traveling, but still honor your health, try one of these suggestions:
TIP: Make different choices with alcohol.
Swap out 2 hours at the tiki-bar with a 2 hour beach walk; substitute beer/wine/liquor with a low-sugar tasty beverage or fruit-infused water; alternate orders between adult beverages and alcohol-free drinks.
By simply reducing your alcohol consumption, you’ll lessen the negative mental and physical aftermath, feeling better during and after your time away.
7) Stressful Situations
Even when you find yourself in paradise with no where to be, and nothing to do… you will be faced with stress at some point on the trip. Being out of your environment and away from familiar settings is bound to create extra hurdles- (not to mention all the hustle and pressures of trains, planes and automobiles).
TIP: Take time to pause, and turn inward.
Perhaps it’s over a cup of coffee in the morning, or an afternoon hammock lounge. Practice calmly breathing and meditating on the here-and-now. Deeply embrace the moment and let the past and future melt away. A breathing technique I love is the 5-5-7 breath (breathe in for a count of 5, hold for 5, exhale for 7. Repeat x10 or for about 2 minutes).
If you struggle with finding calm in your life, check out this 8 minute video which gives some powerful pointers on coping with stress!
My family and I were lucky enough to get away to the beautiful island of Jamaica in the beginning of 2022. After 2 years of COVID-cancelled trips, we finally made it! I spent some of that time making notes for this Blog, as I wanted to maintain a balanced trip for myself. I know how important my energy is- how I feel, the thoughts I think, the actions I take. So, keeping an eye out for what helps me maintain my health and balance while away seemed like the perfect topic to write about.
Happy to say I exercised every morning before heading to breakfast, played with my daughters on the beach and in the pool, enjoyed afternoon naps, got to bed by 10pm, passed on excess alcohol, ate very healthy, also said “yes” to dessert, and made sure to keep my water intake high each day!
Not to mention sitting in a beach chair, staring at the crashing waves, listening to the beautiful tropical sounds, and feeling the sand between my toes.
A true vacation that was healthy, restful, and left me overflowing with joy and gratitude.
I am a Life Coach. I work with smart individuals who currently are feeling stuck in their habits, health or relationships. I help them find clarity and realignment and transform from stressed and stuck to successful and fulfilled!
Click here and book a complimentary Clarity Call with me to explore more for yourself, and see if working with a Coach is a good fit for you and your life!