How to stay healthy while on vacation

Traveling is one of the best ways to experience life and our world, but sometimes it can lead to some bad habits that affect our health and wellbeing.

Jetlag, over consumption of food (who can resist sampling different cultural dishes?!), lack of sleep, tiredness from sightseeing and even lack of exercise (for those of us laying by a pool at a resort!) can all take its toll on our bodies.

Even though vacations are supposed to be enjoyable, it doesn’t mean we should neglect our health routines. There are some simple and effective ways that we can stay healthy while we’re on the road!

7 Ways To Stay Healthy While On Vacation

how to stay healthy while on vacation

Drink lots of water

Did you know that when you feel thirsty, you’re already dehydrated? It’s important to remain hydrated and not wait for our body to tell us we’re thirsty!

Dehydration can lead to all sorts of health issues and it’s easy to become dehydrated while traveling. The dry air on a plane can leave your skin dry and dehydrated; lots of sightseeing, walking and being active can lead to a loss of water, and often while we’re on vacation we drink more fizzy drinks or alcohol.

It’s important to increase your water intake and the simplest way to do this is to carry a reusable water bottle with you, preferably one with a water filter included. Always carry a water bottle with you while traveling so that you don’t become dehydrated.

Get enough sleep

Being in another time zone, sleeping in an uncomfortable bed or just the sheer excitement of traveling can make it difficult to sleep.

One way to help you sleep better is to carry an essential oil blend in a small spray bottle and spray it on your pillow or in your hotel room before you sleep.

Essential oils such as lavender are known for creating a calming environment and helping you sleep.

And if you’re traveling with someone who snores, you’ll want to have an essential oil blend for snoring that will hopefully reduce snoring and help you sleep better!

Keep on top of your fitness and nutrition

If you’re someone who is normally fit and conscious of what you eat, it can be difficult maintaining your fitness and healthy eating habits. Thankfully, there are some great free health apps for travelers that will help you keep track of your fitness and nutrition while you’re traveling. “My Fitness Pal” is one that I use when traveling (and also when I’m not!). It helps me stay on top of my eating habits and makes sure that I’ve done enough exercise for the day.

Staying healthy while flying

Being on a plane for hours with dozens of other people means you’ve got a higher chance of catching an illness such as a cold or flu. You can also become fatigued and run down from lack of sleep and changing time zones.

To stay healthy while flying, make sure you drink plenty of water before and during the flight. Get up and walk around the plane so that your muscles and joints don’t become stiff.

Muscle aches from carrying luggage

Carrying heavy luggage can cause pain and injuries. Even though most luggage these days have wheels, you still have to move the luggage around or lift it when loading it into your car trunk.

Using luggage with spinner wheels means you don’t have to drag your luggage around, and there is less physical force used.

A good idea to help with muscle aches is using an anti-inflammatory cream or an essential oil blend that soothes aching muscles. Chamomile oil reduces inflammation while lavender oil reduces pain.

Sun protection

Often people forget to apply sunscreen unless they’re going to the beach or a pool. In many countries, the sun is so strong that it’s recommended you apply sunscreen on a daily basis, especially during the warmer months.

If you’re worried about chemicals found in sunscreens, look for natural, zinc-based sunscreens instead.

Protect your eyes from the sun by always wearing sunglasses. Make sure your kids wear sunglasses too!

Protect your feet

Sightseeing and exploring leads to tired and sore feet. Make sure you look after your feet while you’re on vacation.

Wear comfortable shoes made for walking or hiking. If you’re spending the day sightseeing, you won’t want to be wearing pumps or sandals!

At the end of each day, massage your feet with some moisturizer or foot cream to help soothe aches and pains.


It’s important to think about your health and wellbeing, even while you’re on vacation. The last thing you want to do while away is make yourself sick, or have to nurse a sick child. Simple precautions, a bit of planning and self-care will make your vacation more enjoyable and ensure that you return home with happy memories!


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