Traveling Tips: How to Stay Healthy on Your Summer Vacation

Written By Julie Paiva, CHHC


Summer is quickly approaching and for many of us that means – it’s vacation time.  Although vacations are supposed to remove our stress, traveling can put excess stress on your body.  Here are some ways to make sure that you stay healthy while embarking on your vacation journey.


Prioritize Sleep

If you’re jet-lagged from traveling or just not prioritizing sleep in those hours when you’ve hit your destination, you run the risk of getting fatigued and sick.  Make sure that while you are enjoying all that your resort amenities that you are allowing time for proper rest. While on vacation, set an alarm to power down, and be sure to maintain a somewhat regular, sleep-wake schedule while away.  Your body needs rest when you’re physically traveling, crossing time zones, carrying luggage to and from destinations, walking all day, and so forth.  Traveling is harsh on your body, so make sure you get plenty of rest. You can read up on the importance of sleep in Dr. Brown’s recent article, “Sleep: The Most Overlooked Factor to Health and Longevity.”


Get in a Workout

Sweat it out! Even if you can’t make time to get to the gym, you’ll want to stay active when traveling as it’ll keep you healthy and help you avoid holiday weight gain. Most vacation spots have areas where you can walk, hike, bike and/or swim.  Pick an activity that you enjoy and get moving.


Eat Well


Being on vacation isn’t a license to eat all the junk you can.  It is alright to indulge a little, but try to stick with your normal, healthy diet as much as possible.  Summer is a great time to fill up on fresh vegetables and fruits. For more ideas on how to stay true to your diet while traveling, read our past article, “Vacation Mode: How to Eat Healthy and Clean while of a Trip.”


Pace Yourself


We all know that traveling is amazing, but it can also be stressful and detrimental to our health when we’re constantly on the go.  Don’t try to see the entire city or explore the resort in one day.  If you plan to do a lot, consider staying longer to slow down your pace and spread your itinerary.  The more time you spend doing each adventure, the more you get to enjoy it and will not feel so rushed running from place to place.




Carry a water bottle with you at all times.  Make sure that you are drinking enough water.  Remember that if you are in a warm climate and spending time outdoors, you will need to increase your water consumption. Learn more about water in our blog titled, “Hydration 101: Why Water Consumption is So Important.


Protect Your Skin


Protect your skin from being outdoors by wearing sunscreen with minimum SPF 15.  Get a good quality, all-natural sunscreen from your local health food store.  Make sure to reapply every two hours if you are outside for extended periods of time. Be sure to read our past article “Here Comes the Sun: How to Protect Your Skin from Harmful Rays” for more info!


Enjoy Your Time Away

Simply put, you’ll want to be in the moment during your travels and enjoy each second to the fullest. This is a time to rejuvenate your mind, body and spirit.  Try to avoid checking work emails and enjoy the destination you are at.


Vacationing is supposed to be fun.  When you return home you want to feel rested and ready to jump back into your normal routine.  These tips will help you stay healthy on your trip, so you don’t come home needing a vacation from your vacation.

Julie Paiva
Julie Paiva
Julie is a nutritional counselor with a degree in Holistic Health Coaching from the Institute of Integrative Nutrition. She also has a Bachelor’s Degree from Central Connecticut State University in Elementary Education and a Master’s Degree in Science from Southern Connecticut State University. She has been giving one-on-one coaching sessions ever since earning her degree in 2013 and is passionate about helping others implement a holistic lifestyle!

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