Travel Tips This Summer For Health and Wellness

Traveling this summer?

Listed below are travel tips this summer for health and wellness  – Traveling this summer doesn’t mean you can’t keep up with your health and wellness.  Of course, indulging and splurging are what vacations and summers are all about.  You can still have all of that but keep your health and wellness in check.  Here are some tips to achieve that:

Pack Your Running Shoes

Vacation is supposed to be fun during the summer but it is hard to stick to your exercise routine when you are traveling.  Besides, who wants to work out when they are on vacation? One way to still enjoy your vacation but still keep up some kind of exercise is to try something new. [ctt template=”5″ link=”80b3B” via=”yes” ]One way to still enjoy your vacation but still keep up some kind of exercise is to try something new[/ctt] This will not only give you a break from your normal routine or stuck in a gym but expose you to something you might not have tried otherwise.  Things that can still get the heart rate going but have some enjoyment in feeling like you are on vacation could be: taking a walk or run on the beach, hiking, surf boarding, paddle boarding, biking, golf, or yoga on the beach. Don’t forget to download a book on tape to listen to!

Make A Quick Stop To The Grocery

Eating small meals every couple of hours is always recommended for a healthy diet.  This is hard to maintain when you are traveling, especially when all you want to do is indulge in the local tasty treats you are surrounded with.  If time allows, make a quick stop to the grocery to pick a few easily portable, non-perishable items that will not melt in the hot sun.  Apples or grapes, mixed nuts/seeds or trail mix, beef jerky, carrots or celery, skinny pop, protein bars, roasted edamame, protein crisps, granola, raisins, or protein drinks are some great options.  If you don’t think you will have time to make a grocery stop, plan ahead and bring some of these items with you.  Hotels also have complimentary breakfast.  Grab an extra apple, banana, small peanut butter or granola bar on your way out.

Bring a Reusable Water Bottle

Water is going to be your best friend while you are on vacation.  Traveling in the summer often puts you in the heat more than usual.  Staying hydrated is very important so bring a reusable water bottle.  This will give you no excuse not to hydrate.  Most hotels will have ice machines.  You can fill it each morning before you head out for your day of fun.  You can also pack individual sports drink or energy boost powders to give you a little extra kick.  

If you are traveling to a foreign country, be sure to find out if it’s safe to drink water from the tap.  This will avoid any unpleasant stomach bugs.  To see if the country you are traveling to has safe water or food, download the CDC’s (Centers for Disease Control) Can I Eat This App.

[ctt template=”5″ link=”zyisQ” via=”yes” ]To see if the country you are traveling to has safe water or food, download the CDC’s (Centers for Disease Control) Can I Eat This App.[/ctt]

Plan Your Meals Ahead Of Time

If you like to stick to a regular diet, you can still have a great time and enjoy the local restaurants.  All you need to do is plan ahead.  Most restaurants have menus with nutritional value posted on their websites.  Do the research ahead of time so you have some places in mind you can dine at that will keep you on your diet.

Protect Your Skin and Immune System

Traveling has the tendency to run your immune system down, even in the summer.  A few things you can do to protect yourself is to load up on your vitamin C and D.  And don’t forget the sunscreen!  (For risks of not applying your sunscreen, please read our article on Melanoma here) The worse thing ever is getting a sunburn on that first day and not feeling like being in the sun for the remainder of your trip.  Take a purse size hand sanitizer for when you do not have access to a sink and soap.

There is always that myth that you will not get a tan if you wear sunscreen.  This is absolutely not true!  It simply protects you from the harmful UVA and UVB rays.  The American Academy of Dermatology Association recommends an SPF of 30 or higher and that is water resistant.  It will not prevent you from getting a tan, only from being exposed to the harmful rays and burning.  If you do get a burn, be sure to apply aloe quickly as this will help decrease the pain and heal things quicker.  

Don’t Forget About The Mental Health

If you are like me, you like to go full speed ahead and explore the minute you go on vacation.  While this is what taking a vacation if all about, don’t forget to take some downtime to rest your brain as well.  It is just as important to give your mind a break.  Stopping to take the time to be grateful of your surroundings and put all of the other stressors in your life to bed will give your mental health the well deserved break it needs.


Summer is supposed to be fun!  If you take a few extra steps, you can maintain your health and fitness and still have a great time.  A couple of really cool apps that might be helpful are posted on the CDC’s website that can give you tips for healthy travel packing, what can you eat or drink in certain countries. The CDC also has an app called TravWell that will allow you to create a customizable healthy travel packing list.  

Don’t forget about your immunizations too.  If you are traveling to another country, make sure to know the proper immunizations for that particular country and that you have them.  Not all countries require certain vaccinations but it is always a good idea to make sure you have the appropriate ones.  

Have a safe, healthy and fun summer!

Health Vantis


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