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5 Tips to Stay Fit on Vacation

Krystal Quagliara



Summer vacation is of course meant for fun and relaxation. However, you don’t have to let go of your routine just because you are away from home. In fact, keeping up with your healthy habits can help you maximize your energy and get the most out of your trip!


Here are some healthy tips on sticking to your healthy habits while on vacation:


  1. Remember to pack your workout attire


After underwear and my toothbrush, “gym” clothes are the next thing I pack in my suitcase. With the “rolling” method of packing clothes, I have plenty of room to bring along 2 sports bras, 2-3 shirts or tanks and 2 pairs of leggings for about a week’s worth of workouts. I have a slight confession to make… I may re-wear a set of workout clothes when I’m on the road. I know, this may sound like a “gross” idea, but honestly, rotating a pair of jogging pants or leggings won’t be the end of the world. Plus, you are on vacation, so no one really knows you - if you stink, oh well! If I can launder clothes on vacation I definitely do that as well. But I don’t let space in my suitcase be an excuse to not get a workout on the road.


You may find a hotel with a fitness center, but there are plenty of ways to incorporate a workout into your day without an actual gym. I have been known to loop the parking lots at hotels for a jog or walk. Also, if you are staying at an Airbnb or Vrbo, it may be fun to take a walk around the area and discover the neighborhood. Look up if there are bike rentals available in the city. You may even want to pack a couple resistance bands to do a little strength training in your room. Pushups, squats, lunges, and light cardio callisthenic exercises are a great option when tight on space. Check out some of these great tips from One Medical with Michelle Konstantinovsky.


  1. Portion Appropriately


I’m a foodie, so for me, travel and vacation is a lot about trying out new foods, local cuisine and exploration of flavors. However, I feel like I can never finish the entire portion on the plate and it can be difficult to take leftovers back to a hotel or Airbnb. I’ve learned a few tips on how to enjoy eating without overstuffing myself - it’s all about the portions.


If you are traveling with a friend or partner, consider splitting an entrée. Oftentimes, my husband and I will split an appetizer and an entrée to get a variety of flavors on our plates. Some restaurants may charge a “plate” fee to split an entrée, but it is still more cost effective than ordering a separate meal.


Also, if we plan to stop for a big lunch at a place we want to indulge, we’ll skip breakfast or we will have a simple snack for dinner. Loading up on big meals for breakfast, lunch and dinner can leave you feeling stuffed, lethargic and slow you down from the adventures you want to take.


  1. Modify your supplement routine - but don’t skip it!


For many, living a healthy lifestyle includes some supplements like vitamins, protein shakes, fiber or hydration. If supplements are part of your healthy lifestyle, it’s good to stick with your routine as much as possible. Understandably, you may need to modify some of the supplements, due to space in the luggage, schedule on vacation, etc. But having a plan and taking along some of your supplements can help support your energy, muscles, hydration or even your sleep.


  1. Hydrate! Hydrate. And then Hydrate some more!


I’ll never forget the week we stayed with family in Texas. I couldn’t believe that when I sent my sister-in-law to the store for water, she picked up one 6-pack of 24 oz. bottles…. for 5 people! Yikes, that certainly was not enough water for the household - that was maybe enough two days for one person.


The general rule of thumb for daily hydration is ½ your body weight in ounces. For example, if you weigh 150 lb, your water intake would be 75 fluid oz. per day. You’ll want additional ounces if you are sweating, active or in a hot place (like the desert or beach) which of course may be the case when you are on summer vacation. We like to purchase a case of water when we arrive at our location to have on hand where we stay. We can then take the bottles with us on excursions and have plenty to drink during the morning and night. Purchasing a travel container for water can. be helpful as well. You can find places to refill your bottle when away from your home base.


Lesson learned, my husband and I are in charge of water pickup on extended family trips.



  1. Sleep is Sacred


Do you ever feel like you need a “vacation” when you get home from your vacation? If so, you likely burned that candle at both ends and did not get enough sleep on your trip. Having a natural sleep supplement in your bag like a low-dose Melatonin ca