5 Tips to Stay Healthy While Traveling

August 3, 2021

Traveling offers a welcome break from your normal routine, but that doesn’t mean you have to lose sight of your health and wellness priorities. In fact, taking a trip invites plenty of opportunities to make healthy choices. Here are a few ways to keep your health on track when you’re away from home.

1. Walk Wherever You Can 

If you’re sightseeing in a new city, skip public transportation and walk instead. Walking is one of the simplest forms of exercise, and it comes with tremendous health benefits, including:

  • Improved cardiovascular fitness
  • Disease prevention, including stroke, heart disease, and type 2 diabetes
  • Weight loss and/or management
  • Improved mood
  • Enhanced immune system [1]

Even if sightseeing isn’t on your itinerary, you can still walk the beach or get on the treadmill at your hotel gym to get the blood flowing.

2. Choose Healthy Foods 

Healthy food alternatives for processed foods

You may be tempted to deviate from your diet while you’re exploring fine dining options in your destination. While indulging in moderation is fine, aim to pick healthy choices while traveling. Eating balanced meals with fruits, vegetables, poultry, nuts, seeds, and fish can help prevent weight gain and control blood pressure. [2] Most restaurants have menus replete with delicious, protein-rich meals and vegetable sides that won’t feel you leaving as if you’re missing out on the best their chefs have to offer. To decrease the sugar, get the sauce on the side.

3. Go Easy on the Alcohol

Vacation also seems like the perfect time for a drink. Whether you’re sipping fruity cocktails beachside or doing a pub crawl in a new city, you’ll likely be tempted to imbibe a bit more than you would at home. Yet, too much drinking can backfire on your vacation plans. You could wind up with an upset stomach or headache, among other unpleasant effects. [3] While it’s entirely possible to enjoy a getaway without any alcohol if you do choose to indulge, limit yourself to one drink a day if you’re a woman, or two if you’re a man. [4]

4. Stay Hydrated

Woman drinking water to stay healthy and hydrated

Being on the beach, exploring new destinations on foot, and long flights can leave you dehydrated. Getting insufficient water can leave you feeling confused, fatigued, and dizzy. [5] While most adults can take in enough water by paying attention to their thirst cues, being on the go could leave you distracted. Consider downloading an app to remind yourself to drink water, or carry a large reusable bottle and make sure you’re drinking at least eight 8-ounce servings each day. [6]

5. Practice Sun Safety

No matter where you’re traveling to, you’re bound to be spending some time outdoors. Prevent advanced signs of aging and reduce your risk for skin cancer by wearing sunscreen with an SPF of 30 or higher and that states it has broad-spectrum protection. [7] Avoid sunscreens with harsh chemicals and opt-in for a natural mineral-based fragrance-free product. Don’t forget to reapply regularly, at least every two hours. Sunblock is not just for the beach or pool. Always keep excess in your bag for when you’re out sightseeing or dining. You can also keep your skin protected with a hat and lightweight, long-sleeved clothing. Seek shade whenever possible.

Making healthy choices whether you’re at home or traveling is important for sustaining wellness, both now and into the future. Cenegenics empowers you to lead a healthy lifestyle even if you’re often on the go. To find out more, schedule a free consultation with our expert medical team now.

Contributor: Rudy Inaba Vice President of Health Performance

Rudy Inaba is Cenegenics’ Vice President of Health Performance. He is a recognized fitness and sports nutrition consultant with nearly 15 years of experience in clinical exercise physiology and lifestyle management. After pursuing his Master of Science in Clinical Exercise Physiology at the University of Nevada Las Vegas, Rudy joined Cenegenics where he leads 19 clinical locations nationwide in their advancements in kinesiology, nutritional biochemistry, and their analyses of industry research & market trending.

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