Traveling is all about taking you outside your comfort zone and shaking up your normal, day-to-day rhythms. And that’s generally a great, very positive side of travel – except when it comes to your regular fitness routine.
Excesses of great food and drink, the lethargic times spent in transit, and the lure of new experiences circumventing your workout and sleep routines can ruin an otherwise great stretch staying fit. Often, this means you come home mentally engaged and inspired by your latest adventures – but physically feeling like a wrung-out, pudgeball.
But, this doesn’t have to be the case. With a little discipline and focus, you can experience all the wonders of your destination while still maintaining a healthy routine – and not blowing all the healthy gains you achieved at home over the previous months.
Here are some tips that I’ve learned (often the hard way) that can help you stay healthier on the road:
All the temptations of staying out and partying, or pushing through your jet-lagged state to see another temple, museum, or artifact are sometimes so strong that your sleep suffers. Don’t be afraid (once in a while) to turn in early. While it can sometimes be tough to ignore the amazing new place just outside your door, there is absolutely nothing wrong with renting a movie in your hotel room one night, or simply taking a nap. Doing so every other night or so will re-energize and recharge you – and vastly enhance the quality of your experience the day after.
This can be tough sometimes, especially in areas where the tap water is not potable. But make an effort to hydrate as best you can, as often as you can (and try to use re-usable containers when you can – or at least recycle all those plastic bottles). I basically never turn down an opportunity to drink clean water whenever it’s presented (you never know when you might get another chance) – and top off my water bottle and/or hydration system as often as I can as well.
Another hydrating tip: while it sounds like an oxymoron, there is actually dehydrated coconut water, which is full of electrolytes and minerals such as potassium. It’s incredibly light to pack and a great way to stay hydrated – especially before, during, and after a big night out. Or, in tropical countries like Thailand, simply buy fresh coconut water on the street!
Experiencing new foods is one of the joys of travel, but restrain your orders in restaurants. If you normally prepare a small dinner at home, order a portion of similar size while travelling. I often get just a soup or salad and an appetizer and that often sates me for the night (depending on my activity levels that day). Don’t be so engrossed with the destination that you want to take it home by eating it all. So don’t go crazy, ordering a main, an appetizer and salad, wolfing down the bread, and then layering on dessert on top of all that – at least not at every meal. I’m not saying you shouldn’t indulge but we all know how you feel after a big meal: sleepy, and who wants to waste vacation days feeling exhausted?
Oh, please be very, very wary of airport (and airplane) food! It’s too easy to slip into bad habits while stuck in an airport somewhere, or simply keep noshing out of boredom. Make thoughtful, not reactionary decisions about what you order in the airport, and don’t be afraid to, if you have time, walk around a bit and shop around for some healthy alternatives (additionally the walk will do you well too). And I suggest always traveling with some dried, natural snacks when you can, to further help avoid the temptations of the high-fat, high-carb foods that abound in airports, as well as ensuring you don’t get stuck some place without any food available.
Taking these suggestions to heart (even just a few of them) will allow you to feel healthier, energized, and better-rested on your next amazing adventure – or even possibly save your vacation, as they could even help prevent you from getting an illness during (or even after) your trip.
