Worried about the summer vacation lineup throwing your health and wellness goals off track? If your answer is yes, we feel you. The trips have been booked, beach days are planned, and the pool parties are ramping up, but we have 5 travel hacks to keep you on track this summer.
The inner child in us all still lights up at the thought of summer vacation. Yet if you struggle with digestive issues or are on a weight-loss regimen, pangs of anxiety might creep in at the thought of deviating from your usual groove.
We asked registered dietitians for their top tips to keep your digestion and weight goals on track while traveling this summer. (Hint: Preparation and exploration are encouraged in equal measure.)
The 5 Travel Hacks
1. Travel Hack: Plan Your Accommodations Strategically
When you’re in the planning stages, you might want to consider opting for a long-term rental (like an Airbnb or a vacation rental with a kitchen) versus a hotel. In this case, you can better control your food intake since you’re bringing or buying it yourself, says Vicki Koenig, MS, RD, CDN, a dietitian specializing in gut health and diabetes in Hudson Valley, New York.
“If you’re visiting [or staying with] family or friends, check in with the host and offer to bring what you need,” she continues. After all, you don’t want to be stranded with limited choices or feel pressured to deviate from the foods that make you feel good.
2. Travel Hack: Always Pack Snacks
No matter where you go or stay, it’s always a good idea to bring your own healthy snacks. Doing so will help keep your energy levels up throughout the day, keep your hunger cues in check, and avoid feeling the need to buy less nutritious fare once you’ve officially crossed over into the hangry zone.
“Lightweight, easy-to-carry snacks like dried prunes, nuts, and protein bars help to curb hunger, stabilize blood sugar levels, and prevent overeating during long stretches between meals,” says Jessica Strawn MA, RDN, a dietitian specializing in kidney health in Houston, Texas. “As a bonus, prunes support digestion and help prevent constipation, keeping you comfortable throughout your travels.”
Tip: HUM’s Flatter Me Fiber is another worthy add in your suitcase to curb cravings, debloat, and promote digestive regularity while traveling.
Similarly, Strawn advises keeping ginger chews or tea on hand for a smoother travel experience. It’s a tried-and-true natural remedy to soothe stomach discomfort whether from traveling itself, new foods, or time-zone shifts.
3. Travel Hack: Fill Up on Water Throughout the Day
Not only is staying hydrated crucial for your energy and well-being (especially in the summer); it’s also crucial to aid digestion, support weight loss, and reduce cravings for sugary drinks, says Strawn. “During my travels across 17 European countries, mineral water was served with most meals, helping me stay hydrated while avoiding high-calorie beverages like alcohol,” she shares.
On top of opting for water as your beverage at mealtimes, be sure to pack your own reusable water bottle and carry (and refill) it all day long. While plain H2O is the gold standard, Strawn enjoys sparkling mineral water for the extra zhuzh and bubbly satisfaction. (Just be mindful of your intake in case it triggers bloating for you.)
4. Travel Hack: Prepare for Dining Out
Summer vacation often includes dining at restaurants, which can be tricky territory for some folks. If you want to stick as close to your typical regimen as possible, Koenig suggests checking the menus before arriving. “Emphasize leaner protein with a special salad or extra veggies,” she advises. “You can even call ahead to ask about a special order.”
5. Travel Hack: Explore the Local Culinary Scene
While it can be helpful for your digestion and weight alike to keep things within your usual bounds, both dietitians suggest leaning into fresh, new, and local foods while on vacation. “When traveling, embrace local and seasonal foods whether it’s fresh peaches in the Southeast, salmon in the Northwest, gelato in Rome, or jerk chicken by the Caribbean beach,” Strawn shares.
You also don’t have to throw all caution to the wind. “Pair meals with a salad or vegetables to balance flavors, prevent overindulging, and enjoy a nourishing, unforgettable culinary experience,” she continues.
In addition, Koenig suggests hitting the farmer’s market (or independent food shops) wherever your travels take you. “It’s a great way to meet the locals and have access to fresh food,” she shares. An added bonus: “They can also tell you the best hikes in the area to keep your exercise up instead of driving everywhere.”
The Travel Hack Takeaway
While on vacation this summer, allow yourself to strike a balance between routine and newness. The former (by way of planning some basics ahead of time, bringing your own snacks, and investigating the food scene) will help you avoid digestive distress and straying too far from your long-standing health and weight goals. The latter, meanwhile, will let you lean into joy and exploration. After all, sacrifices and regrets don’t have a rightful place in any itinerary.
“Having a vacation means enjoying yourself,” Koenig concludes. “You may not stay on plan 100 percent, but if you plan ahead,” as well as give yourself grace for some wiggle room, “you won’t need to suffer the consequences.”
