Your vacation is on the horizon, and you need a break from the hustle. However, you don’t want to sacrifice your health for the sake of rest and relaxation. Maintain your fitness and stay on track while traveling, even when your destination is indulgent. With smart planning, strategic packing, and dedication, you can stay fit while away from home.

A cut mango on a stick, held up by a woman at the beach in Holbox, Mexico.

1. Prepare Your Health Foundation

Stay healthy to ensure you have the all-clear to travel and are feeling your best. Rein in your sleep routine at least a week before your trip. You’ll feel more energized and better equipped to meet your pre-travel demands at work and home. Plus, you’ll have a better chance of avoiding getting sick right before or during your vacation. Nobody wants to be running a fever and throwing up while they’re trying to tour Machu Picchu. 

Incorporate supplements like zinc and elderberry to boost your immune system, which can be compromised while traveling. Use a jet lag supplement to further support your immunity during travel and eliminate fatigue. This kind of supplement can help sync your circadian rhythm to your new time zone. With a jet lag supplement in your arsenal, you’ll enjoy your trip as soon as you arrive, rendering naps irrelevant.

2. Scope Out Your Destination

Take to Google Maps before your trip and review your destination, its amenities, and local footprint. Even if you’re staying at a resort, there are plenty of places to explore off campus. Look for walking trails, parks, and fitness meet-ups based on your interests and goals. People who are avid CrossFit athletes can find local gyms to drop into. Others can pinpoint yoga studios or scout locations for solo sunrise yoga sessions. 

Look into your destination’s dining options, especially if you follow a restrictive diet or have food allergies. Contact your hotel or resort to inquire about specific food, ask questions, and make special requests. Look at travel message boards for personalized tips for your location, which can offer unique insight from an individual’s perspective.

3. Pack with a Plan

As the saying goes, if you fail to plan, you plan to fail. If your suitcase doesn’t reflect your fitness goals, resign yourself to falling behind on your fitness. Pack clothes, shoes, and travel-friendly equipment to help you maintain your regimen. While you can’t travel with your beloved kettlebell, bring items that encourage you to stick to your routine such as fitness tracking devices.

Download videos, tutorials, and your favorite playlist to bolster your fitness while traveling. This action helps avoid potential Wi-Fi issues and gets you into the mindset of fitness. Review your login information for fitness apps and log in and download anything you might need while on the road. Bring resistance bands, a heart rate monitor, and headphones, which are small and helpful tools for any type of fitness. Most of these items can nest inside of others and shouldn’t max out your bag’s size and weight limits. 

4. Snack Strategically 

Stash your favorite snacks to meet your protein goals and resist temptation. Shop ahead of time at your favorite bulk store for protein bars, nuts, and nutrition-packed snacks. While you may prefer certain Whole Foods over prepackaged options, these travel treats can help keep your energy and spirit high amid travel chaos. Stash travel snacks in a reusable water bottle to save space and maximize your carry-on capabilities. 

You can also pack zip bags of pre-portioned protein powder, pre-workout blends, and hydration aids to mix with water during your travels. Bring one scoop that works with all your powders to save space and maintain dosage levels. Your body will appreciate the regularity of your supplements and so will your digestive system.

5. Prioritize Quality Sleep

The biggest culprit for fatigue while traveling is the disruption to your schedule. Your jet lag supplement can help make travel easier and make adjusting to a new time zone faster. Do the pre-work before your trip and adjust your schedule accordingly, waking up earlier or later as needed. As much as you can while staying in hotels, maintain an optimal sleeping environment that’s dark, quiet, and free of blue light emissions. 

Sometimes just being in a new environment can disrupt our sleep due to unfamiliarity. To offset this possibility, bring any sleep essentials that will help you achieve quality sleep away from home. A weighted eye mask, white noise playlist, and aromatherapy products can help make adjusting to a new environment easier. This will help maintain your sleep schedule, improve wakefulness, and reduce fatigue upon your return home. 

Listen to Your Body for Optimal Wellness 

Humans aren’t designed to hustle as hard as we ask our bodies to go. That’s why it’s essential to take a break from the daily grind and enjoy your travel opportunities. Honor your body by prioritizing rest, hydration, and good nutrition. 

Maintaining a consistent schedule is ideal, but if your body needs more rest, give it what it needs. Balance your commitment to fitness alongside restorative practices. In doing so, you’ll end your trip more refreshed and invigorated rather than more fatigued and stressed than before you left.