30+ Tips on How to Stay Healthy on Vacation Plus a List of Things to Avoid

Vacations are a time to relax, explore new places, and indulge in joyful activities. However, breaking healthy habits is easy when your routine is upended. This listicle offers over 30 practical tips to help you maintain your health, fitness, and wellness (mental and physical) while still enjoying your family vacation and supporting your health goals as you explore the world.

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How to Stay Healthy on Vacation: Pre-Travel Prep.

Travel healthy by starting before leaving the house; before you travel to the airport, jump on the airplane, and fly away.

Exercise. ~ If time permits before your departure, go for a walk or have some gym time the morning of your flight. Exercising is refreshing; it will get some of that nervous energy out so you can relax on the plane and maybe even take a nap.

Eat a healthy meal. ~ Eat a healthy, light, and easily digestible meal. Don’t start your holiday with an upset tummy because you decided on hot wings and a few local brews before boarding.

Sleep. ~ Get a good night’s rest before traveling. Leave home rested and arrive refreshed and ready for your adventure.

Packing Essentials for a Healthy Vacation

Before you jet off, ensure your suitcase is stocked with these health-boosting essentials:

• Reusable Water Bottle: Staying hydrated is crucial, especially while flying or in hot climates. Bring a water bottle you can refill throughout your trip.
• Healthy Snacks: Pack nuts, seeds, or protein bars to avoid unhealthy airport or roadside options.
• First Aid Kit: Include band-aids, antiseptic wipes, and personal medications. Don’t forget an anti-inflammatory like ibuprofen.
• Hand Sanitizer and Wipes: Essential for when soap and water aren’t available, especially in high-traffic areas.
• Travel-Size Exercise Equipment: Resistance bands or jump ropes can be easily packed and offer great exercise options anywhere.
• Sleep Mask and Earplugs: These help ensure quality sleep, regardless of time zones or noisy environments.

Healthy Air Travel.

Hydrate. ~ Flights can be super dehydrating. Buy bottled water after your TSA interrogation for the flight. The water in flight is not drinkable. The flight attendants will also bring you bottled water when they offer, say, “Yes.” Also, pack an empty reusable water bottle and fill it up at the hydration stations now all over airports. Do this after you go through TSA.

Avoid alcohol. ~ Alcohol is dehydrating. I am not saying you can’t have a drink on the plane; it is the first thing I ask for once I am seated. But don’t knock them back like a frat boy, or you will suffer. Maybe a glass of champagne or an old-fashioned, and call it a day. A drink can be relaxing, but several adult beverages will cost you.

Take precautions for deep venous thrombosis (DVT). ~ DVTs are not a common occurrence but warrant travel precautions. Drink plenty of water in flight. If you drink plenty of water, you will have to get up several times to use the restroom, thus increasing mobility in flight. Use this time to stretch your legs and remain out of that seat. Compression socks are helpful for prevention and comfort as well.

If you wish to learn more about the prevention of DVTs in long-distance travel, here are the guidelines from the American Society of Hematology.

Hand sanitizer. ~ Or antibacterial wipes. Wipe down your seat, tray table, and armrest. Use the hand sanitizer after using the restroom and before you eat.

Moisturizer. ~ Long flights are also dehydrating to your skin. In addition to drinking plenty of water, use chapstick and moisturizer.

Sleep. ~ If you can. To attempt sleep, bring noise-canceling headphones, a neck pillow, and a sleep mask, and go for it. You may wish to talk to your doctor about a sleep aid, or you can take Melatonin over the counter. Sleep on a flight rarely happens to me, but I keep trying.

Prevention of Jetlag.

Part of remaining healthy while traveling is avoiding jetlag. Jetlag occurs when traveling to a different time zone disrupts your body’s natural clock. The symptoms of jetlag can range from minorly annoying to interfering severely with your travel agenda. Here are some signs that you may be experiencing jetlag.

• Fatigue is the most common symptom.
• Irritability.
• Feeling disoriented.
• Nausea.
• Poor appetite.
• Insomnia. You know, when you are so tired you can’t sleep?

There are several ways to prevent jetlag.

• Arrive well-rested and nutritionally sound for your travel day. Don’t start sleep-deprived, full of greasy food, or hungover.
• Sleep on the plane, if you can.
• The selection of your flight time can make a difference. A late evening flight when you would typically be sleeping may help you rest on the plane.
• Switch your watch to the current time zone as soon as possible. There is no reason for you to be reminded of what time it is at home.
• If sleeping on a plane is difficult for you, talk to your doctor about a prescription sleep aid. You can also consider Melatonin.

• When you arrive at your destination, get a full night’s sleep. Then, don’t fight a power nap the next day.
• In the event of jetlag, give yourself some extra time and grace for the first 24 hours. Adjust your schedule if necessary.
• I have heard that pushing through that first day, staying awake, and being busy all day may help prevent jetlag. I have not tried this approach, but I am willing to next time we travel across time zones.
• Treatment of jetlag: Fresh air, sleep, sunshine, exercise, and time.

Remain Healthy on Vacation by Maintaining Proper Nutrition, Even if it is 80/20.

Eat a good breakfast every morning. ~ Start your day off the right way with a nutritious breakfast. Try oatmeal and a banana, Greek yogurt with berries, toast with cream cheese and strawberries, a bagel and almond butter, or a smoothie. It doesn’t have to be a lumberjack breakfast, just something healthy to keep you covered until lunch.

Pack healthy snacks. ~ Always have healthy snacks available when hunger hits. Every family member turns into someone else when hungry (hangry), so I am always prepared. Here’s a list of some healthy-ish, easily portable snacks.

• Cascadian Farms Chewy Granola.
• Power Bars.
• Pretzels or Goldfish.
• Raisins.
• Beef Jerky.
• Pumpkin Seeds/Sunflower Seeds.
• Homemade trail mix
• Medjool Dates.
• Dehydrated fruits.

Hydrate. ~ Pack everyone a reusable water bottle and fill it up every morning. Stay hydrated.

Get your protein fix. ~ Protein helps your muscles recover quicker.  Protein is an energy source.  Think lean meats, eggs, nuts, seeds, greek yogurt, and beans.

Fill up the hotel fridge. ~ Stop at the supermarket and fill the hotel fridge with goodness: Greek yogurt, grapes, hummus, smoothies, hard-boiled eggs, almond butter, and water. Maybe even some cut-up carrots and green peppers to dip in your hummus. Grab breakfast right from your fridge to save money and time in the morning. Plus, having food available will keep you healthy when midnight munchies occur. Not us, of course, as by then, we have been asleep for hours!

Cook if you can. ~ Reserve a room with a kitchen, stop at the supermarket, and stock up. Cook a couple of nights instead of going out. I know many aren’t big on cooking while on vacation, I am one of them. Try to eat in as much as you can. You have more control over your nutrition if you prepare it yourself.

How to Stay Healthy While on Vacation: Healthy Travel Tips for Dining Out While Traveling.

• Plan ahead. ~ There are many apps that you can use to filter your restaurant needs, such as choosing vegetarian, gluten-free, grass-fed, or farm-to-table restaurants. Plan ahead so that the healthy restaurants you want are on your route.
• Shop the local markets. ~ Immerse yourself in the local culture by exploring and shopping at the local markets. It’s part of the fun of travel.
• Pack lots of snacks. ~ Avoid becoming ravenous and eating whatever is in front of you as fast as possible. Staying ahead of hunger will help you avoid costly nutritional mishaps that end you up in a cold sweat, reminiscent of a scene in “Bridesmaids.” I won’t go into any more detail except to say, “Look Awaaaayyy!” And, Immodium is the best stuff ever for bad choices bowel.
• Veggies. ~ Eat a serving of vegetables with lunch and dinner every day. Or ask for double veggies at dinner in place of a starch.
• Avoid the bad stuff. ~ When eating out, avoid greasy and spicy foods. Instead, choose a protein, veggies (or double veggies), whole-grain bread, and pasta.
• 80/20 Rule. ~ You know, 80% good and 20% ish? To immerse yourself in the culture of a destination, you must experience the local cuisine, which often means trying foods that aren’t too healthy and may hurt your tummy. These foods from Puerto Rico are unbelievably delicious, but I have to taste them in moderation. Thus, the 20% “ish” in the 80/20 rule. Allow yourself to taste the local cuisine; don’t miss this opportunity. But be wise and be mindful.

Ninja Tip: Ask for two spoons and share your dessert. You don’t need to indulge entirely, and it’s nice to share.

10 Quick Tips to Eat Well While on Vacation

1. Choose Local, Fresh Foods: Freshly prepared local dishes are often healthier than fast food alternatives.
2. Try Vegetable Dishes: Aim for meals loaded with veggies rich in fiber and nutrients.
3. Limit Sugar Intake: Satisfy your sweet tooth with fresh fruit rather than sugary desserts or drinks.
4. Stay Hydrated: Carry your water bottle and aim to hydrate all day.
5. Moderate Alcohol Consumption: Alcohol can dehydrate and disrupt sleep; enjoy it in moderation.
6. Eat Mindfully: Savor each bite, enjoy new flavors, and stop when full.
7. Avoid Fried Foods: Opt for grilled or baked options instead.
8. Balance Your Plate: Include protein, healthy fats, and carbohydrates in every meal.
9. Snack Smart: Choose nuts, yogurt, or fresh fruit over chips or candy.
10. Experiment with Local Superfoods: Many regions have unique, nutrient-rich foods worth trying.

Boost Your Immunity with These Three Important Nutrients.

Boost your immunity by taking your vitamins.  Well, kind of.  You can get much of what you need to boost your immunity from foods.  Vitamin C, B6, and E are all immunity-boosting nutrients.

• Vitamin C-rich foods include citrus, peppers, spinach, broccoli, strawberries, Brussels sprouts, and kale.
• Vitamin B6 is found in tuna, salmon, turkey, chicken, tofu, sweet potatoes, chickpeas, avocados, pistachios, and bananas.
• Vitamin E is found in nuts, seeds, and green leafy vegetables (spinach and broccoli).

Here is a post from the Cleveland Clinic about the best vitamins to boost your immunity. 

The perfect balance of activity and downtime will keep you fit and healthy while on vacation.

Walk everywhere when possible. Walking is the most intimate way to see a city. Immerse yourself in the local crowd, smell the local cuisine, breathe fresh air, and fill up your step count on your smartwatch. There is no better way to get acquainted with your destination.

Pick a hotel with a gym or swimming pool. ~ My husband will not stay where he doesn’t have access to a gym. He is dedicated, gets up early, and heads out for his gym workout, swim, or both.

Mix a workout in with sightseeing. ~ Hiking, horseback riding, biking, kayaking, or stand-up paddleboarding will take you places you can’t reach any other way. Burn off calories and get fresh air by combining sightseeing tours with exercise.

Drop into the local CrossFit gym. ~ If that’s your thing. It happens to be mine. Crossfit gyms reciprocate for typically about $20 per class, less if you take a few. Plus, you can grab the local CrossFit swag as a souvenir.

Put on your running shoes and hit the pavement. ~ You may experience the most stunning sunrise ever if you get up and go for a run early. Don’t miss this opportunity if you are a runner. It is easy, and you only need a pair of running shoes.

Go for a stroll. ~ Put in your earbuds, find your favorite podcast, and go for a long walk. Hands down, it is the activity that keeps me at peace. I am a sucker for the Caribbean, so there is always a long stretch of beach available: the sun, salty air, ocean breeze.

Practice Yoga. ~ Add these quick and simple yoga poses to your fitness regimen daily or every other day.  These particular poses are for the beginner and for the entire family to join in.  Although, you may need a quiet, peaceful time for yourself.

ClassPass. ~ The ClassPass allows you to book fitness classes in 2,500 cities worldwide with one monthly fee, including cycling, boxing, barre, and yoga. Search for a class you love, reserve your spot, and work out.

Sunscreen. ~ Apply SPF 50 sunscreen every morning and reapply throughout the day to avoid painful sunburns, skin damage, and premature aging.

How to Enjoy the Sun Responsibly.

But you still need downtime to stay healthy on vacation.

I love to read for fun—not work-related but as an escape. Reading and sipping on a cup of tea is perfect downtime. You can journal, meditate, take a quiet walk, nap, or grab a glass of Champagne at the bar.

You need your downtime, take a breather, and find relaxation.

Stay healthy on vacation by getting the proper amount of restorative sleep.

Sleep deprivation can cause multiple symptoms that can affect your overall health and interfere with your travel plans. Grumpiness, fatigue, reduced attention span, decreased alertness, and concentration.

Here are a few tips to help you sleep while traveling.

• Stay active during most of the day.
• Keep a consistent routine. Our routine typically consists of eating a healthy breakfast, exploring throughout the morning and afternoon, some quiet time, a quick 20-minute power nap, and a nice dinner out.
• Bring your sleep accessories: earplugs or noise-canceling headphones, BlueTooth speakers to play white noise, a travel eye mask, and a cozy blanket from home.
• Consider using a sleep aid: Pack a prescribed sleep aid, over-the-counter Melatonin, or Ashwaganda.
• Stick to a Sleep Schedule: Try to go to bed and wake up at the same time each day.
• Create a Relaxing Bedtime Routine: Wind down with reading or meditation.
• Limit Caffeine and Alcohol: Both can interfere with your sleep cycle.
• Keep Your Room Cool and Dark: Ideal conditions for restful sleep.
• Use Noise-Canceling Headphones To block out disruptive sounds.
• Get Morning Sunlight: Helps reset your internal clock.
• Practice Deep Breathing: Calms your mind and helps you fall asleep.
• Avoid Late-Night Screens: The blue light can interfere with melatonin production.
• Invest in a Good Travel Pillow: Supports your neck on planes or buses.
• Prioritize Comfort: Choose accommodations with good reviews for mattress quality.

If all else fails, pack plenty of espresso!

Wellness Activities to Incorporate into Your Vacation

Make your travels even more rejuvenating with these activities:

• Yoga Retreats: Many destinations offer yoga classes or retreats that blend relaxation with fitness.
• Spa Days: Enjoy a massage or facial to unwind and recharge.
• Nature Walks: Connect with the outdoors through hiking or forest bathing.
• Meditation Sessions: Many hotels or retreats offer guided sessions to enhance mental clarity.
• Cooking Classes: Learn how to prepare local, nutritious dishes.
• Cultural Immersion: Participate in local traditions or ceremonies to enrich your mind and spirit.

A Few More Quick Tips for a Healthy Family Vacation

• Prioritize Mental Health: Make time for relaxation and activities that reduce stress.
• Research Vaccinations: Ensure you’re up-to-date on any necessary shots.
• Practice Safe Sun Exposure: Use sunscreen and seek shade during peak hours.
• Limit Screen Time: Disconnect to enjoy your surroundings thoroughly.
• Stay Financially Healthy: Budget your trip to avoid stress about overspending.
• Set Realistic Expectations: Allow yourself to relax and not overstuff your itinerary.
• Practice Mindfulness: Be present to enjoy your experiences fully.
• Communicate Needs with Travel Companions: Ensure everyone is comfortable with the plans.
• Prioritize Safety: Familiarize yourself with local hazards and emergency contacts.
• Document Your Journey: Keep a travel journal to reflect on your experiences.

A-List of Things to Avoid to Help You Stay Healthy on Vacation.

~Many of these are obvious and should be part of your lifestyle at home, too.~

• Avoid skipping breakfast.  Always start your day off with a healthy breakfast.  You don’t have to go out and spend much cash on breakfast.  Pack your hotel fridge with Greek yogurt, berries, and milk.  Make oatmeal and bananas or a healthy cereal choice.  Or stock whole grain muffins, bagels with peanut butter, and hard-boiled eggs.
• Hunger + Angry = “Hanger” ~ Hanger will only upset you and your family.  Plus, once you get to eat, you will overindulge because you are so hungry.  Bring snacks if you won’t be having a meal on time.  And again, avoid the quick fix of fast foods.
• Avoid fast foods — salt, preservatives, unnecessary calories, yuk. 
• Avoid over-imbibing on adult beverages.  I know you’re on vacation; it is so tempting.  But, if you over-imbibe, your restorative sleep will be affected, you will be exhausted, and you will feel like a train hit you the next day.  Feeling this way will interfere with your fun the following day unless the only thing on your agenda is the pool deck or beach chair.  Then, I guess it’s ok.
• Sedentary Days: While lounging has its place, incorporate movement to maintain energy levels.
• Non-Stop Itineraries: Prioritize rest days to avoid burnout and exhaustion.
• Unfiltered Water: If local tap water is unsafe to drink, stick to bottled or filtered water.
• Ignoring Jet Lag: Plan accordingly and give your body time to adjust to new time zones.

• Avoid too many sugary treats, including those in delectable umbrella drinks. And remember, sharing your dessert is the kind thing to do.
• Avoid allowing tension to build in your body and soul. Meditate, stretch, journal, or do whatever it takes to find peace within. 
• Avoid being stingy with sleep.  Poor restorative sleep interferes with energy, cognition, concentration, productivity, fitness performance, immunity, and overall wellness.  Make sure to get your sleep, even on vacation.
• Avoid overdoing your morning exercise routine. It is okay to take a break from the daily intensity. Overdoing it will only contribute to your fatigue throughout the day. Plus, while on vacation, you are plenty active most days. 
• Avoid eating a large, greasy, carb-rich meal right before bed. This will interfere with restorative sleep and may cause heartburn and other GI discomforts.

One more thing: your first aid kit.

Preparing for simple medical issues while on vacation is essential for staying healthy. Always plan for any ailment that may be remedied with basic first aid essentials. You can purchase a basic first aid kit or create your own.

What to include in a DIY First Aid Kit (Here is a PDF).

• Stomach medications: Imodium, Pepcid (or any of the “purple pills for heartburn”), Pepto-Bismol, and TUMS. We also include ondansetron, a prescription anti-nausea medication great for motion sickness.
• Motion Sickness. ~ We spend lots of time sailing, so I always have multiple remedies for motion sickness, including ondansetron.  Ginger candy, scopolamine patches, and sea bands may help with motion sickness.  Don’t forget your motion sickness bags.  Ginger beer helps, too.  Learn more about how to avoid and how to manage motion sickness/seasickness in this thorough post HERE.
• Aches, Pains, and Fevers. ~ Pack acetaminophen or ibuprofen for minor aches and pains, including headaches.  These are also fever reducers.  Include both adult and kids doses.
• Allergies. ~ My daughter has multiple food allergies, so we always travel with liquid Benadryl and two EpiPens.
• Ointments. Always bring Benadryl and cortisone ointments for bug bites and rashes. Include Aquafor for dry, cracked, or irritated skin. Aquafor is a skin protectant and is also excellent for burns.
• Cold/cough. ~ Pack a decongestant and some cough drops, just in case.
• Basic First Aid Items. ~ You can purchase a Basic First Aid Kit on Amazon.  Or you can add some Bandaids, gauze, tape, disinfectant wipes, wound closure strips, and maybe even some liquid bandage to a large ziplock bag.

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Maintaining your health while on vacation is possible with some planning and mindfulness. By packing the right essentials, staying active, and being conscious of your diet and rest, you can enjoy a fulfilling and rejuvenating trip. Remember these tips for your next adventure and discover how travel can enhance your well-being. Sign up for our newsletter for more travel and wellness insights!

What do you do to stay healthy while on vacation?

Leave your best advice in the comments below.

Bon Voyage.