You’re probably already aware of how challenging it can be to keep your diet and fitness goals in check while traveling during the holiday season. It’s almost inevitable that your New Year’s resolutions will take a hit after a few days spent surrounded by delicious seasonal treats, carb-heavy meals, and friends who are happy to unapologetically indulge together. But with a little pre-planning and some extra effort, you can make sure your time away from home doesn’t also mean time away from healthy habits.
Here are five simple tips for working proactively to keep yourself happy, healthy, and satisfied on any upcoming holiday trips. These pointers will help you avoid packing on pounds, keep stress levels in check, and leave you feeling energized about three weeks from now when resolutions need reviving once again.
Keep Yourself Well-Hydrated
Hydration is key for staying healthy year-round, but it’s especially important during travel. Not only does dehydration affect our mood and energy levels, but it can also lead to headaches, constipation, and increased cravings for sugar and fat. While some of us will feel the negative effects of being dehydrated sooner than others, being proactive about staying hydrated can help keep you feeling your best throughout any travel plans.
Try to consume at least 8-12 cups of water per day. If you’re planning to be in an environment where water is not readily available (such as a flight), try to bring a water bottle with you that you can keep filled up. You can also add some lemon or a squeeze of orange to add flavor and help with hydration at the same time. If you’re on a long-haul flight or trip and need some extra help staying hydrated, try taking an electrolyte supplement to ward off headaches and cramping.
Get Enough Sleep
Sleeping at least seven hours a night is recommended for your health, but it is even more important during travel when we often have more stress and less time for rest and relaxation. In addition to being important for managing cravings and keeping your energy levels steady, sufficient sleep can help you avoid gaining weight during travel. Getting at least seven hours of sleep nightly is a great habit to adopt year-round, but it’s especially important when you’re traveling.
One idea is to try taking a hot bath before bed. The warmth can help you feel relaxed and relieve any aches and pains you may have, while the water can help you hydrate while you sleep. You may also want to consider wearing a sleep mask to block out any light that may be coming in from the outside and help you get the sleep you need. Packing a pair of earplugs is always a good idea since you never know what may be happening around you when you travel.
Stay in control of what you consume
Whether you’re at home or on the road, it’s important to be aware of what you’re consuming each day. During the holiday season, it’s easy to be more relaxed about what you eat than you are normally. If you’re traveling with friends and family, it may be tempting to go along with their choices when you’re out for meals or treats. Learning about how foods are healthy or unhealthy can help you make more informed decisions, and it can also give you something to talk about while you’re enjoying your meal. Try keeping a journal that tracks what you consume each day. Not only will it give you a better understanding of what you’re consuming and how it’s affecting your body, but it can also be a great way to reflect on your trip and takeaways from the experience.
Plan for Workouts and Exercise
You don’t have to give up on exercise completely during travel, but it does take some extra planning.
- If you have the flexibility to exercise at different times than you normally would, consider taking advantage of traveling during off-peak hours.
- If you have the option to exercise before or after meals, you can avoid feeling too hungry and tired when you’re done.
- If you have a challenging travel itinerary, consider fitting in short workouts where you can. If you can’t avoid being cooped up in a plane, train, or car for a long time, try to focus your mind and make the best of the situation by taking time to stretch, meditate, or do some breathing exercises.
- If you’re staying at a hotel, look into a fitness center. If you’ll be staying at a friend or family member’s home, ask if you can use some equipment or space for a quick workout.
Don’t be Afraid to Unplug
While many of us are unhealthily tethered to our phones and screens, it can be easy during travel to become overly connected to work and our social media feeds. While you should try to respond to emails and important messages as quickly as possible, try not to feel pressured to check in on work 24/7. If you’re not working, you shouldn’t feel obligated to constantly be online and responding to messages nonstop. While traveling, try to have ‘no screens before bed nights. This can help you unwind, shut off from the day, and get the sleep you need. If you don’t want to go cold turkey, try unplugging one hour before bed.
With a Little Preparation
It’s possible to stay healthy and happy during the holidays by eating well and getting enough sleep. Keeping your stress levels low can also help you stay healthy. You can do this by unplugging from your devices and connecting with friends and family face-to-face.