Summer is the perfect time to hit the open road or enjoy a well-earned vacation. But for many, travel can make it hard to stick to healthy habits. Long hours sitting in the car, gas station snacks and tempting restaurant meals often lead to feeling sluggish or off track.
The good news? With a little planning, it’s possible to enjoy vacation and maintain health goals at the same time. Here’s how.
1. Pack smart snacks
Bringing your own snacks can help avoid the lure of unhealthy, high-sugar options often found at convenience stores or rest stops. Pack a cooler or snack bag with items like:
- Fresh fruits (apples, grapes, berries or cut-up melon)
- Raw vegetables (carrot sticks, cucumber slices, bell pepper strips)
- Hard-boiled eggs
- Beef jerky
- Nuts and seeds (pre-portioned to avoid overeating)
- Greek yogurt (if you can keep it cool)
This approach not only saves money but also ensures you have balanced, filling options on hand.
2. Stay hydrated
Traveling often leads to dehydration, especially in summer heat. Bring plenty of water and keep a refillable water bottle handy. Drinking water regularly helps with energy, digestion and appetite control. Limit sugary drinks like soda or sweet tea, which can add unnecessary calories and lead to energy crashes.
3. Plan movement Into the day
Long hours sitting in a car or airplane can leave the body stiff and sluggish. Look for chances to move:
- Stop at rest areas or parks to stretch and take a short walk.
- Choose hotels with fitness rooms or swimming pools.
- Take walking tours or explore destinations on foot.
- Stretch in the morning and evening to maintain flexibility.
It’s recommended that adults aim for at least 150 minutes of moderate-intensity activity each week, even when traveling.
4. Make smart restaurant choices
Eating out is often part of the travel experience. Look for grilled, baked or steamed dishes instead of fried. Choose proteins and plenty of fruits and vegetables. Portion sizes at restaurants can be large. Consider sharing meals or boxing up half to take back to the hotel.
If breakfast is included with a stay, build a balanced plate. Filling up with foods like bacon, sausage, eggs or Greek yogurt will help keep you energized all day long.
5. Stop at a local grocery store
If your hotel or AirBnB has a refrigerator, stove or even just a microwave, visit a local grocery store to stock up on your favorite healthy foods. Cooking a simple meal where you’re staying can be more economical than dining out and gives you the chance to enjoy family time together. After dinner, consider a fun family game night or a relaxing evening walk.
6. Stick to a sleep routine
Vacations can throw off sleep schedules. While some flexibility is expected, try to maintain a consistent bedtime and wake-up time as much as possible.
7. Be flexible and enjoy the trip
Health during travel is about balance, not perfection. Allow room to enjoy special treats or meals without guilt. Focusing on mostly healthy choices while allowing for some indulgence makes for an enjoyable, balanced trip.
Final thoughts
A little planning goes a long way when it comes to staying healthy on vacation. By packing smart snacks, staying active, making balanced meal choices and keeping up with hydration and sleep, it’s possible to enjoy the journey without sacrificing well-being.
After all, the goal of vacation is to relax, recharge and create memories with your family and friends. Feeling your best while doing this makes your time together that much better.
