If you’re like most, going on vacation is a highlight of the month and is a chance to get away from a normal routine. And it often requires a lot of planning in advance to get all the necessities reserved for a good time. However, we often don’t take time to plan how we will take care of ourselves during this pause in our normal day to day. No matter the destination, you should feel confident on how to continue keeping your body healthy and energized on vacation. Especially if you’ve got big plans to explore!
The time to consider your health and energy for an upcoming trip starts when you’re packing but it also includes your travel time. Taking appropriate measures upfront and throughout can really impact the trajectory of your travel efforts. I mean, who wants to have the wheels hit the ground in a beautiful destination just to feel sluggish and need a day or two to recover? Nobody has time for that!
While most trips aren’t long enough to see a huge negative impact on health, you can always prepare yourself for the toll traveling takes on the body. These tips will keep you in top notch shape. Especially if you are a frequent vacationer or travel for work!
And trust me, not one of these tips tells you to avoid certain foods or to eliminate any fun. Traveling and going on vacation should be fun and enjoyable. Make sure above all else, you find tips that work for you and don’t become a burden or stressful. That’s not helpful!
Take a look at these 7 proven healthy tips to stay fit and energized on vacation, I hope you find some to add to your travel routine!
Bring Healthy Options With You
You’ll be surprised what you can bring through the TSA checkpoint. If you plan to check a bag, you can bring protein powder with you whether it be in clear baggies or individually packaged. I’m sure you could even bring a tub with you but that might take up a lot of room. The point is, you can bring some of your daily requirements with you, including your protein. I might even suggest bringing some electrolytes and hydration tools especially for after your land or after a long night of fun.
If you’re looking to travel light, you can also bring protein bars and other pre-packaged snacks through TSA instead of buying the food that is available at your gate. While the food options have gotten better over time, don’t get in a position where you have to select something you don’t want just because you’re hungry.
Lastly, there are options now at airports that are increasingly farm to table friendly and it may be worth looking up the airport and their options should you need to be at one for an extended period of time.
Check Out the Menu
This one seems ridiculous but hear me out. It’s fun to try new places and I am all for trying food that is local to the region. There are some tips to making sure you are still hitting your goals, especially if you’re on a weight loss journey and don’t want to deviate too much during your time away.
First, you can check out the menu prior to arriving at the restaurant. This is helpful for a couple reasons. One, you can take a look without feeling rushed but you also get to browse meals and plan out what you think they may look like. Does the pasta have a protein option? What does the vegetable and fruit ratio look like? Do they have menu indicators that show a healthier option or is this a meal that you are planning to just enjoy regardless of ratios. Aim for selecting an option or two so you don’t run the risk of selecting something that doesn’t serve you best.
Second, you can plan for how you want to improve the dish should you have the option. For example, if something has a little protein, can you ask for double? If you don’t have a protein source in the dish, can you add one on the side? Maybe, the dish has vegetables that are high in protein and you can ask for more (like edamame.)
Lastly, if you choose a salad, there are some things to know. It may feel good to select the greens however, sometimes salads are packed with tons of calories that we don’t realize and often leave us feeling hungry. So was it really worth it? It can be. Make sure to add protein or ask for double AND ask for the dressing on the side. That way you can manage the intake. You can even use the fork method which I prefer with super sugary dressing. You take your fork and dip the fork in the dressing before grabbing a bite. This makes sure you get the flavor you’re desiring and you don’t have to have one piece of lettuce completely soaked.
Get Good Sleep
This one is pretty self explanatory so I won’t go into too much detail. If you have trouble sleeping on the go, make sure to bring things with you that promote a good sleep environment. Get a travel black out curtain. Bring a sound machine. Bring your own pillow case. Bring vitamins that promote good sleep, like magnesium (glycinate to be exact). Don’t let a good time get in the way of restorative sleep.
Stay Hydrated
According to the Cleveland Clinic, when we are traveling by air, we can become dehydrated just by the air circulating in the plane. It says about 50% of the air circulating is pulled from the outside, which has minimal moisture. This is why I say that staying energized starts before you even land at the destination. If you can’t control the air quality, you can control how it affects you (somewhat.) So how do you accomplish this without spending a ton of money on water bottles at the airport or multiple trips to the bathroom? You can bring an empty water bottle through TSA and fill it up as needed.
Aim to hydrate the night before as well, in case you do choose to lessen your water intake during your travel period. Lastly, upon landing make sure you are drinking water. It sounds gross but you’ll be able to tell the impact of dehydration very quickly and one of the ways to tell is by the color of your urine. Use that as a good telltale sign of how much you need in order to start your vacation on the right foot. We all know good fun is about to happen, so let’s make sure you’re energized on vacation and ready to let loose!
Opt For Exploring
I’m going to be honest. I am not much of a workout person on vacation. As much as I love fitness, I don’t travel enough to be impacted severely by a break and I usually have some type of activity that still requires energy expenditure. Additionally, food choices almost trumps working out on vacation since it is such a short duration usually. Now, if you are traveling for work or plan to be sedentary on vacation, you should definitely consider the tips above on food intake and hydration. However, here, I am directly speaking to people who want to work out or stay fit and energized on vacation.
Choose activities that get you moving, that’s the first one. Super simple and is actually a lot of fun. Take a hike or go on an adventure to explore the town you’re in. Get up and walk the beach (or jog.)
Try A Fun Place
Find a place that has a fun gym OR explore locally and find a gym nearby. I love checking out new locations. Call or look online for a day pass or the drop-in fee. Sometimes it is fun to try out a new gym or studio, or try a new location if your gym at home is nationwide or international.
Heck, if you end up going to a warm state, you’ll find outdoor gyms or exercise equipment right on the beach. The options are endless.
Either way, make your exercise fun and explorative. It will feel less like work and could actually be an unexpected highlight of your trip!
For food places, don’t let your nutrition goals stop you from trying local food or food that is in season. Some of the BEST strawberries and oranges I’ve ever had are in states that produce them (rather than exporting). Consider it a food and fitness adventure when you’re traveling. We don’t just want to know the best hotel and entertainment of a region, let’s look at what food they are known for and popular forms of exercise!
Want to exercise on the go but don’t have a plan? Go to my free Health & Fitness Resources page and find the “On-The-Go Exercise Selector” and build your workout on the spot. Save as an image so it’s secure in your camera roll!
Enjoy Yourself
Above all, don’t go on vacation and pack your guilt and shame with you. Vacation is meant to be fun, relaxing and restorative. The nice thing is, food and fitness can compliment those areas. But it shouldn’t feel like punishment. Unless you plan to be gone for an extended period of time, not following a routine or taking a break from your goals is usually not a deal breaker. Make sure you remember to give yourself grace and truly enjoy your trip.
If you can take any of these tips and apply them before you go on vacation, you’ll find that executing them while traveling will be a breeze. We aren’t looking to implement tips to stay fit and energized on vacation to then have them stop once we get back. We are looking for ways that travel can compliment what we are already doing and support our efforts while we are on the road.
Vacation should be something you look forward to while food and fitness is just part of the adventure. Safe travels!
Not sure what portion size should look like? Consider saving this free resource on portion sizes in case you need it on the go!
