Tips to Stay Healthy During Summer Vacation

Orange flip-flops in sand on the beach in Barcelona.

It’s officially summer season, which means it’s time for summer getaways! Whether you’re headed to the beach or perhaps planning a staycation at home, a change in routine can sometimes makes it difficult to maintain healthy habits. Here are some tips for maintaining healthy habits while taking some time off this summer:

Get plenty of rest.

It might be tempting to take advantage of seeing the sights and staying out late, but don’t pack your vacation so full of activities that you forget to schedule periods of rest. Lack of sleep can make you feel rundown, could lead to a lack of activity and even overeating later in the day. Proper rest will help you stay alert and help you better enjoy your vacation.


It’s easy to get dehydrated while traveling especially if you’re trying to reduce trips to the restroom while flying or driving. However, dehydration can make you feel tired or even worsen jetlag. Keep hydrated by keeping a water bottle with you and filling up when you can.

Get your steps in.

It can sometimes be difficult to get exercise in while on vacation. Instead of grabbing coffee at your hotel, try walking to a nearby coffee shop. This will give you a little exercise while seeing the sights in your area.

Skip the buffet and order an entrée instead.

Sightseeing can definitely work up an appetite! I know from experience that it can be easy to overeat on vacation especially if you’ve skipped meals throughout the day. Breakfast and dinner buffets over a variety of choices, but sometimes it can be a little too tempting especially on an empty stomach. Ordering an entrée with a side of veggies can help keep your calories in check.

Take it easy on the alcohol.

Too much alcohol can also lead to dehydration or a nasty hangover, which can make you feel miserable. Instead, try treating yourself to a diet soda or seltzer water infused with a little lemon or lime. This not only reduces the amount of alcohol you consume but will also help reduce your calorie intake from beverages.


AmberchairAmber Pankonin MS, RD, CSP, LMNT is a registered dietitian and licensed medical nutrition therapist based in Lincoln, NE. She works as a nutrition communications consultant, freelance writer, food photographer, and adjunct professor at the University of Nebraska- Lincoln. Amber shares her love for food and nutrition at, an award-winning website, focusing on healthy, easy recipes for the busy cook. Amber serves on several boards including the Nebraska Academy of Nutrition and Dietetics and the Nutrition Entrepreneurs Dietetic Practice Group, and also cofounded a group to motivate female entrepreneurs in her town. You can follow her on Twitter @RDamberInstagramPinterest, or connect with her on Facebook.

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June 8, 2016 Lifestyle Advice