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

Y’all know I am always ready to go. I love to travel the world with my family, but travel can be stressful and can bring on illness. Traveling sick is no fun for anyone in the party. It can ruin a dream holiday. There are many different ways to prevent illness from happening and stay healthy on vacation.

Ugh! Let’s start with the airport, which is a health and fitness graveyard.

Move on to the airplane, yuk.

And then…

You arrive at your destination ready to lounge around the pool with that cutie cabana boy bringing you drinks.

I know you, I am you.

These foolproof tips will help you maintain your health and fitness (mental and physical) while still enjoying your family vacation.

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Affiliate Disclosure: There are affiliate links throughout this post. This means if you click on a link and purchase a product through that link, then I will receive a small commission for the referral. And that is kinda cool.

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

Travel healthy by starting before you even leave 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. Get the juices flowing. Exercising is refreshing, plus 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, arrive refreshed, and ready for your adventure.

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 bring you bottled water as well, when they offer, say, “yes.”

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 for a bit. Compression socks are useful 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 dehydrating to your skin as well. 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 for me these days, but I keep trying.

Prevention of Jetlag.

Part of remaining healthy while traveling is avoiding jetlag. Jetlag occurs when your body’s natural clock is disrupted by traveling to a different time zone. 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 a number of ways to prevent jetlag.

• Arrive to travel day well-rested and nutritionally sound. 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 it is difficult for you to sleep on a plane, talk to your doctor about a prescription sleep aid. You can also consider Melatonin.

• Get a full night’s sleep when you arrive at your destination. And don’t fight a power nap the next day.
• Give yourself some extra time and grace for the first 24 hours in the event of jetlag. Adjust your schedule if necessary.
• I have heard that pushing through that first day, staying awake, and 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, or 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 member of my family 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.  And 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 up 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, meaning choose vegetarian, gluten-free, grass-fed, or farm to table. Plan ahead of time 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 placed in front of you as fast as you can. 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. ~ Avoid greasy and spicy foods when eating out. Instead, choose a protein, veggies (or double veggies), and 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 make your tummy hurt. 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. No need to indulge entirely. And it’s nice to share.

Boost Your Immunity with These Three Important Nutrients.

Boost your immunity by taking your vitamins.  Well, kind of.  You can get a lot 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.
• Find Vitamin B6 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. ~ The most intimate way to see a city is by walking. Immersed in the local crowd, smelling the local cuisine, breathing fresh air, and filling 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 or 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 some 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, 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. Enough said.

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 that you love, reserve your spot, and go work out.

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 a perfect downtime. You can journal, meditate, take a quiet walk, a 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, and maybe a quick 20-minute power nap, then a nice dinner out.
• Bring your sleep accessories: earplugs or noise-canceling headphones, BlueTooth speakers to play white noise, travel eye mask, a cozy blanket brought from home.
• Pack a prescribed sleep aid or over the counter Melatonin.

If all else fails, pack plenty of espresso!

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 always always start your day off with a healthy breakfast.  You don’t have to go out and spend a ton of 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 are going to 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 next day.  Well, unless the only thing on your agenda is the pool deck or beach chair.  Then, I guess it’s ok.

• Avoid too many sugary treats, including those in delectable umbrella drinks. And remember, share your dessert, it’s the kind thing to do.
• Avoid allowing tension to build in your body and in your soul.  Meditate, stretch, journal, 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 it with your morning exercise routine.  It is ok to take a break from the daily intensity.  It will only contribute to your fatigue throughout the day.  Plus, while on vacation, you are plenty active throughout most days. 
• Avoid eating a large, greasy, carb-rich meal right before bed.  Doing this will interfere with restorative sleep, and may cause heartburn and other GI discomforts.

One more thing: your first aid kit.

An essential part of staying healthy while on vacation is preparing for simple medical issues. Always plan ahead for any ailment that may be remedied with basic first aid essentials. You can purchase a basic first aid kit, or you can 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 include ondansetron, which is an anti-nausea medication that is a prescription, 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 either 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 travel always with liquid Benadryl and two EpiPens.
• Ointments. ~ For bug bites and rashes, always bring Benadryl and Cortisone Ointments.  Include Aquafor for dry, cracked, or irritated skin.  Aquafor is a skin protectant and is excellent on burns as well.
• 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 just 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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What do you do to stay healthy while on vacation?

Leave your best advice in the comments below.

Bon Voyage.