10 Ways to Stay Healthy While on Vacation

Staying Healthy While on Vacation



10 Ways to Stay Healthy While on Vacation

You can’t always control when you get sick, even when on vacation.

I’ll spare you the details of the time we had to pull over and get a room at the Holiday Inn because the kiddos got sick in the car 6 hours into a road trip. Fortunately, it was just a little stomach bug, but it came out of nowhere.

I’ll also spare you the details of a horrible virus that hit me in Times Square (and being trapped in the car during the 3 hour NYC traffic jam that followed).

The point is, getting sick is a part of life. And sometimes we get an illness even when on vacation. There are some ways to keep sickness at bay or at least to a minimum while traveling.

These are general suggestions. I am not a doctor and every human being is different. Consult with your doctor before adding anything new to your routine.





I like to take a couple detox baths during the weeks leading up to our trip. My favorite detox bath combination is really hot water with about a 1 cup Epsom salts, 1/2 cup baking soda, and a few drops of lavender essential oils. I relax in this for at least 20 minutes and it is wonderful. I like to take this bath right before bed and I sleep like a baby. This bath is great for helping to draw out toxins and balancing PH levels.

It’s also important to get plenty of sleep before your vacation.

I also make sure to take ( and PACK! ) Probiotics before and during our trip. This is great for boosting my immune system since most of our immune systems are located in our guts, and probiotics balance intestinal flora. While on vacation, taking probiotics helps prevent digestive problems like constipation, diarrhea, indigestion, bloating, and abdominal pain. I get the probiotics that don’t need refrigeration or a probiotic drink.

I am a big fan of Elderberry for myself and for the kiddos. Elderberry is great for boosting the immune system and fighting off colds. We take them in supplement or syrup form before and during our trips.





Prepare (Continued)

I also like to take ( and PACK!) Magnesium before and during our vacation. Magnesium is great for helping with everything from headaches to constipation to muscle cramps. It is perfect for me to take at night to help me sleep.

I have read many articles from Doctors to Supermodels on how they travel with Greens. The taste took some getting used to, but I have to admit that I love Greens (the berry flavored ones). I buy them in travel packs and throw them in my bag. They can be added to juice or energy drinks, but I like them in water. I know I’m getting in enough nutrients, prebiotics, and digestive enzymes for the day, and they give me a nice boost of energy without the crash.

Some of my friends like to bring their ginger supplements for nausea, green tea for energy, or Airborne tablets to keep germs at bay. Whatever works for you at home, will also be helpful for you while traveling so be sure to include them in your travel bag.


How to Stay Healthy on Vacation


Prepare (Continued)

Before heading out for any trip, I make sure that I have a first aid kit, thermometer, and children’s medications. When my daughter was really little, we took her on a road trip. One of our stops was Niagara Falls. She had a great day, but when we got back on the road I noticed she was cranky and she was very hot. We were on a stretch of road where there was literally NOTHING! I was one stressed out Mama! We finally found a Walgreen’s in the middle of nowhere and purchased a thermometer and children’s Tylenol. She had a 101 temp!

Now I keep the thermometer and various medications on hand at all times. If the kids get a fever or sickness in the car or in the middle of the night in the hotel room, I am prepared!

I have also learned to pack bug repellant. I have read horror stories of some contracting mosquito-borne illnesses, especially when traveling abroad.





Stay Hydrated – Drink Lots of Water


It is very easy to get dehydrated on vacation, so it is important to drink water constantly. Drinking water also helps to prevent constipation. It helps to flush out toxins and help to increase energy. Order it in restaurants and bring water with you on outings.

Sometimes it’s easy to chug water on a super hot day or after a lot of exercises, but sometimes drinking lots of water can get boring. Lemon and Mint added to water are super yummy. Or you can add strawberries, oranges, or other fruits. Some people love cucumbers or ginger root in their water.





Pick the Healthiest Food Option

Staying Healthy While on Vacation 2

This is a hard one for me. I love food. All the food. And it doesn’t help that I take notes while binge-watching Diners, Drive-Ins, and Dives. It’s on my bucket list to visit the local diner with the deep-fried-meatloaf-and-extra-butter-and-heavy-cream-mashed-potatoes. I want to eat that…I want to eat it bad.

But then…after pigging out, I always get a headache and my stomach hates me. I feel bloated and miserable the rest of the day.

And the kiddos want nothing but French fries and ice cream and then they are super irritable afterward.

So, I’ve learned that we can indulge, maybe one meal or snack a day, but make healthy choices the rest of the time. Sometimes we visit the local grocery store for healthy snacks/allergy-friendly snacks to help when there are few options and many temptations.

I’ve also learned that bad drink choices can do as much harm as bad food choices. I try to drink tons of water, greens, and fruit and vegetable juices when possible. And I always feel better when I choose green tea and honey instead of a sugary, fattening coffee drink.





Wash Hands Often


While traveling, we all touch lots of germy surfaces (like doorknobs and money and our cell phone that we take with us to the BATHROOM – you know you do).  It’s so important to wash our hands very often and use lots of soap and warm water.

Some public restrooms run out of soap, so I bring some with me. I also like hand sanitizer and sanitizing wipes. And I use the wipes (or sanitizer with a napkin) to clean everything from doorknobs to airplane seats to remote controls to our hotel room. These also come in handy when having a snack and there isn’t a sink and soap available to wash hands before eating (like on an airplane, train, or eating at a food truck, etc).

And kids are the worst because the impulsively touch EVERYTHING! It is important to keep those little hands clean, especially since their fingers usually wind up in their mouth or their nose or both (you know they do)!





Stay Active

Staying Healthy While on Vacation

Get out and explore your surroundings. Walking to see the local sights is a great way to get some exercise. It’s also a great way to boost your immune system and lower any stress you may have been experiencing while traveling (kids fighting, flight delays, forgetting to pack underwear – or am I the only one?).

Getting outside in the sunshine is great for getting some natural Vitamin D. This vitamin is great for boosting your mood and increasing your energy. Vitamin D is also helpful in combating jet lag.

I have also found it helpful to take the kiddos to a local park and walk and play with the kids so that the whole family gets in some activity.

Some cities rent bikes or if you are on a road trip, maybe you can bring your own bike.

If the weather is not good at your destination or walking outside isn’t an option, you can always check out your hotel’s gym or swimming pool. My kiddos love the swimming pool and the gym (some hotels allow children in the gym as long as an adult is there to supervise).  Or go online to find your favorite type of workouts and exercise in your hotel room.

Our family has learned to pack comfy walking/running shoes.

We also bring sunscreen. A bad sunburn can make you miserable for the rest of your trip!





Pack the Supplements & Medications

10 Ways To Stay Healthy While On Vacation

All the Vitamins, Supplements, and Medications that keep us healthy in our everyday lives will also help us to stay healthy while traveling.

In addition to the supplements mentioned above, we like to take and bring Vitamin C since it helps build immunity to new germs. I’ve also learned that Echinacea is great for helping with supporting your immune support.

Everyone in our home suffers from severe allergies and they can make us miserable. I make sure to pack our prescription allergy medications and our over-the-counter allergy medications. We also bring our saline nasal spray to keep our allergies from bothering us and our sinuses from getting infected.





Get Plenty of Rest

10 Ways To Stay Healthy While On Vacation

Getting enough sleep on vacation can be hard, which is weird because the whole point of taking a trip is to relax and enjoy yourself. But you’re excited, the kids are excited. There is so much to see and do and experience. Plus you are staying and sleeping in a different environment and bed and possibly a different time zone.

We have to turn off the television and put down the phones and devices. Otherwise, we will stay up way too late.

I like to try natural remedies as much as possible. Other sleep aids make me groggy or make me feel weird the next day. Here are some things that have helped me:

  • Melatonin supplement helps to increase body’s natural melatonin to get a good night’s sleep.
  • Drinking Chamomile Tea is a natural way to promote sleep.
  • Lavender Oil is great for helping to have a restful night. If you can’t pack a diffuser, you can put the oil in a bath or put it directly on your hands or feet.
  • As mentioned above, taking magnesium supplements before bed is a great way to fall asleep and stay asleep.

We like to bring the kiddos favorite blanket and/or stuffed animal. It seems to comfort them while trying to sleep somewhere new.

And there’s nothing wrong with taking a nap! Especially if you have late-night plans. We’ve learned this while on cruises. The kiddos don’t want to stop playing to rest, but I make them lay down for an hour or so in the afternoon. The kids were in a good mood when they woke up and we were able to have a melt-down free evening.





Keep it Regular


Traveling throws you out of your normal schedule and can mess up your digestive routine. Here are a few ways to help relieve constipation while traveling.

  • Throw in some fiber. I know, you really want to try the famous local chicken and waffles for lunch and the popular gourmet burger food truck for dinner. A lot of fatty foods and bread can really slow down your digestion. Throw in some raw fruits and vegetables (and add in some fiber supplements if you like).
  • Drink lots of water.
  • Cinnamon and Cardamom are great for helping with constipation. I like to look for teas containing these two ingredients and throw it in my travel bag.
  • I love Chia seeds in hot tea at night. They always give me great results (if you know what I mean).
  • Take one tablespoon of Liquid Calcium Magnesium at night before bed and let it work its magic while you sleep.
  • I also like to take Probiotics daily (and add yogurt and probiotic drinks to my meals). Probiotics are great for relieving constipation.



Staying Healthy While Flying


Flying with several people and navigating airports is a whole other ball game. Long flights can take its toll on your body. And sitting in the same position on a plane for long periods of time can make your legs and muscles really sore. Plus, you are surrounded by lots of germs.

It’s important to stay hydrated. Drink lots of water to help with hydration and digestion. I have a bad habit of drinking too much coffee to keep me going while on vacation, but this always leaves me dehydrated and feeling like poo poo. I’ve learned to bring some B-12 to help with my energy levels and to drink lots of water instead.

It’s also important to move as much as possible. Get up and walk as much as you can during your flight. While in your seat, you can try neck rolls, shoulder rolls, and/or rotate your feet in circles to get in some movement and get your blood flowing.

I like to pack some sanitation wipes for the flight. I wipe everything down, especially in the bathroom. I also make sure that the kiddos and I wash our hands as many times as possible at the airport and during our flight.





If You Do Get Sick on Vacation…

If you do get sick while on vacation, don’t feel like you are all alone because you are away from your doctor. And don’t feel like you have to “tough it out” because you are on a trip. You can call your hotel’s front desk and ask for help, medication, or recommendations for a local doctor, clinic, or emergency room. If you feel up to it, visit the local pharmacist and ask for help. Be sure to pack all of your medical information and insurance cards and bring with you.

Take as long as you need to recover (it may only take one good day of rest and liquids and over the counter meds)…When you feel better, you can get back to enjoying the rest of your vacation.


Does your family have any tips or tricks for staying healthy while traveling? I would love to hear about them in the comments below!


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