Stay Healthy on Vacation: My Best Travel Tips
Traveling can be one of life’s greatest joys—exploring new places, indulging in local cuisine, and making unforgettable memories. But let’s be real: vacations can also disrupt your usual routine and leave you feeling drained instead of refreshed. If you’re like me, you want to stay vibrant and energetic during your travels so you can fully enjoy the experience—and bounce back easily when you return home.
As a health coach, I believe in empowering women to take charge of their health without sacrificing the fun and flexibility that life—and travel—brings. Let’s dive into some of my best travel tips and explore the key role these hacks play in feeling youthful, energetic, and ready to take on the world at any age.
The 80/20 Rule: A Sustainable Approach to Health
Before we get into specifics, let’s talk mindset. I swear by the 80/20 rule: stick to clean eating 80% of the time and allow yourself 20% for indulgences. This balance keeps your body nourished and your cravings satisfied, making it easier to stay consistent long-term.
Vacations are a perfect example of when the 20% can shine. I like to reserve my splurges for special moments, like trying a local delicacy or celebrating with dessert at a charming café. When I keep my home base as a place for clean, nourishing meals, it’s easier to reset after a trip. Think of it as a lifestyle shift, not a rigid diet. I like to live by this 80/20 rule all the time. It’s a way of creating balance and flexibility in my life. When you give yourself too rigid of plan that can set you up for failure and then disappointment.
Digestive and Detox Support
Travel can throw off your digestion and detox pathways. From unfamiliar foods to changes in routine, your body can struggle to keep up. That’s why I always pack:
Digestive Enzymes: These are a game-changer, especially when enjoying richer or unfamiliar foods. They help your body break down meals more effectively, reducing bloating and discomfort.
Liver Support: Travel often comes with indulgent meals and drinks, so giving your liver some extra love is essential. Supplements like milk thistle can support detoxification and keep your body functioning at its best.
Probiotics: Maintaining a healthy gut is essential for staying energized and feeling your best. A balanced gut microbiome—full of beneficial bacteria—helps you break down food efficiently and keeps harmful bacteria in check. I’m always mindful of my gut health, ensuring I stay proactive by testing rather than guessing. This allows me to monitor the balance of good and bad bacteria in my system so that I can make an informed choices to support my overall well-being.
Supporting Detox Pathways
I focus on supporting my body’s natural detox pathways. Along with staying hydrated, eating clean, and moving my body, I incorporate foods and supplements that promote detoxification.
Some of my go-to foods include:
Cruciferous vegetables (like broccoli and kale)
Berries
Green tea
When your body’s detox pathways are functioning optimally, you’ll feel lighter, more energized, and ready to take on whatever adventures come your way.
Bonus tip: Start your morning with warm lemon water if you have access. It’s a simple way to support digestion and detoxification, even on the go.
Prioritize Quality Sleep
Sleep is foundational to your health, especially on vacation when your schedule might be jam-packed. I aim to stick to my regular sleep and wake times as much as possible. Here’s what helps me stay on track:
Bring an eye mask and earplugs to block out distractions.
Avoid heavy meals or alcohol close to bedtime.
Create a calming pre-sleep routine, like reading or listening to relaxing music.
Fun fact: Alcohol can disrupt your sleep cycle. While it might help you fall asleep initially, it can cause blood sugar drops later in the night, waking you up. If you drink, try to enjoy it earlier in the evening and pair it with a balanced meal or snack to stabilize your blood sugar.
Stay Active Daily
Travel days and vacations often mean sitting on planes or indulging in long meals. That’s why I make it a priority to move my body every day, even if it’s just a quick walk or some light stretching.
Here’s a few tips to ensure you stay active daily:
Take the stairs instead of the elevator.
Walk to explore the city instead of relying solely on taxis or rideshares.
Try local activities like hiking, yoga classes, or swimming. I jump at any opportunity to go paddleboarding while on vacation—it’s one of my favorite activities!
Movement doesn’t have to be structured to count—it all adds up!
Hydrate and Replenish
Staying hydrated is one of the simplest ways to keep your energy up and your body functioning optimally.
I make it a point to drink plenty of water and replenish my electrolytes, especially after long flights or busy sightseeing days.
Travel tip: Bring a reusable water bottle with you and add an electrolyte packet or drops if you’re feeling depleted.
Listen to Your Body
No two bodies are the same, and travel is a great time to tune into what yours is telling you. Pay attention to how different foods, drinks, and habits make you feel.
Are you feeling bloated after a heavy meal? Maybe try lighter options next time.
Did you notice a mid-afternoon slump? Balancing your blood sugar by pairing carbs with protein or healthy fats could help.
Your body communicates its needs—it’s just a matter of listening.
Alcohol in Moderation
If you enjoy a drink or two while traveling, you can still prioritize your health. My approach to alcohol is all about moderation and strategy:
Choose lighter options like dry wine or clear spirits with soda water.
Alternate alcoholic beverages with water or electrolyte drinks to stay hydrated.
Drink earlier in the evening to avoid disrupting your sleep.
Portion control also matters here. A single drink enjoyed mindfully can be just as satisfying as multiple rounds.
Restaurant Tips for Eating Out
Dining out is one of the best parts of travel, but it’s easy to overindulge. Here are some tips for navigating restaurant menus while staying balanced:
Choose grilled, baked, or steamed dishes instead of fried.
Ask for dressings and sauces on the side.
Fill your plate with veggies and lean proteins and enjoy carbs in smaller portions.
Choose your indulgences wisely. Allow yourself to enjoy treats but be intentional. Pick indulgences that truly excite you, like a local specialty or a dessert that you have been eyeing, rather than mindlessly snacking on something less special.
Stay mindful of portions sizes at restaurants, because the portions are much larger than what you would serve yourself at home. Ask for a to-go box to save leftovers for another meal. I also like to share desserts or order appetizers instead of full-sized indulgences. That way, I get to try everything without overdoing it.
Don’t skip meals. It is easy to get caught up in activities and forget to eat, but skipping meals can lead to overeating later. Plan your day to include regular balanced meals, to keep your energy steady.
Focus on Fiber-Rich Foods
Travel can disrupt your digestion, so I always make an effort to include fiber-rich foods like fruits, vegetables, and whole grains.
This helps keep everything moving smoothly and prevents the sluggish feeling that can come with travel.
I highly recommend you focus on fiber-rich foods while traveling or on vacation too!
Putting It All Together
Vacations are meant to be enjoyed, but they don’t have to come at the expense of your health and energy. By sticking to the 80/20 rule, supporting your body’s digestion and detoxification, staying active, and prioritizing sleep and hydration, you can feel your best while making incredible memories.
The key role these hacks play in feeling youthful and vibrant is undeniable. They’re not about restriction—they’re about balance and flexibility, so you can enjoy life to the fullest without compromising your health.
If you’re ready to make these habits part of your everyday life—or want support creating a wellness routine that works for you—let’s chat! As a health coach, I’m here to help you feel amazing at any age. Together, we’ll create a plan that makes you feel confident, energized, and ready to take on the world. Learn more about my personalized wellness services.
Here’s to happy, healthy travels and a life that feels as good as it looks!
