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Maintaining your Health Routine While Travelling

Eat well & Nutrition

While en route to your vacation destination, pre prepare healthy snacks for your car trip, or long hall flight. Bring what you can from home including snacks e.g. bananas, fruit, nuts, celery sticks.

When dining out, listen to your body, and tune in to if you are really hungry, aiming to eat until only 80% full.

Whilst dining out every night, it’s important to stick to portion sizes. Aim for a palm size of protein, and three handfuls of vegetables for your main meals. If you are in an area where the risk of water-borne illness is high, aim for cooked vegetables as al alternative to salad.

Aim to order the healthier options. Although higher carb or higher sugar options including, pasta, pizza, ice-cream and sweets may be tempting, remember the less you have the less you will want.

If you are on a health or supplement regime, be sure to bring them with you.

Hydrate, hydrate, hydrate!

First of all, check your drinking supply of water is safe to drink, this includes water for brushing your teeth.

Avoid alcohol and soft drinks – both can dehydrate you. Ensure you drink plenty of water. Our bodies require approximately .33mls per kg of body weight. Water is essential to staying hydrated, and.

Whilst your jet setting about, dining out every night, wine with dinner, cocktails by the pool, it’s easy to forget to drink enough water.


Be sure to wash your hands, avoid touching your face or hands, avoid touching unnecessary surfaces to avoid being exposed to cold and flu or other bacteria or viruses. This includes when you are at the airport or in transit. The last thing you would need on your well deserved holiday is to get sick.

Staying active

Just because you’re on holiday doesn’t mean that you should leave your workout routine at home. Don’t let all the good work go to waste. Choose a hotel which has a pool or a gym, and plan to wake up early and get your exercise done before you start your day.

If going for a scenic tour, ditch the bus or Segway tour, and see if you can instead do a bike tour or explore on foot. If that isn’t an option then wake up early, go for a run or a walk.

If you can, even sneak in a set of dumbbells, skipping rope, or resistance bands in your suitcase, you can always do a little circuit in your hotel room. There are plenty of iPhone apps to help give you some routines, or bring along a fitness video as a dvd or on your iPad.


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