Staying Healthy During Summer Adventures

by Leslie Sedon, MS, RDN, LDN, CDCES

Summer 2025

Summer travel season is here and with it comes new experiences, memories—and the challenge of maintaining health goals while on the go. Whether you’re taking a road trip, flying far away from home or opting for a staycation, you can stay connected to your health goals.

As you start packing, here are some tips to get you on your way. It’s about being prepared, not perfect.

Planning Ahead Without Over-planning: Tips for Snacks, Meals and Hydration

Healthy travel starts at home, so be sure to pack a plan and not extra pressure. Taking time to consider your destination, access to local grocery stores and familiar foods, and whether you’ll be on the go or lounging around are all great starting points. Food is part of the joy of traveling, so give yourself permission to enjoy all that your destination has to offer. Try eating at least one food you know each day to help you feel more comfortable trying new local foods and flavors. Call ahead to check if the hotel has a mini fridge, microwave or free breakfast to help you eat well.

It also is beneficial to pack nutrient dense snacks before leaving the house. Foods with protein and fruits or vegetables will keep you satisfied and full. These foods typically have less fat and salt and more fiber.

Great Snack Options:

• Yogurt
• Hard-boiled eggs
• Pumpkin seeds
• Unsalted nuts
• Nut butters
• Edamame

These will provide energy and help you avoid getting tired or cranky from being too hungry.

Water is also vital to make any travel itinerary a success. Did you know that consuming water not only keeps you hydrated but may also help to prevent overheating and constipation?

For these reasons and more, a reusable water bottle is your road trip MVP. Start each day by drinking at least eight ounces of water. With the warmer weather typical of the summer season, you may need more than usual because you sweat more. Many hotels have filtered water machines in the fitness area, while airports and rest areas have installed water bottle refill stations to make it easy to stay hydrated.

Eating foods with high water content like tomatoes, watermelon, cucumbers or celery can also help you meet your needs. Look for these and other fresh options before ordering a meal.

Navigating Restaurants, Hotels, Airports and Unfamiliar Foods

Every menu offers balanced options and you can order what works for you. To be prepared, explore the food options in the concourse where your flight will be departing in advance.

Not traveling by plane? Map out your eating adventures along the road. Be sure to prioritize protein and aim for fruits and vegetables as often as possible. Many convenience stores and gas stations now offer expanded refrigerated food options as part of their selection. These foods will keep you full and satisfied as you travel to your final destination.

Are there unfamiliar foods in your future? When in doubt, build your plate like you build your day and keep it balanced and satisfying with as much color as possible. Look for a mix of animal and plant-based protein options that are grilled rather than fried and request sauces on the side.

Making Movement Part of the Fun—Not a Punishment

Once you get to your destination, seek out how the locals travel. Are bikes or scooters available to rent? Are there any scenic trails or perhaps a farmer’s market nearby?

The summer season brings extended daylight hours in many parts of the world, so in addition to packing sunscreen, pack your walking shoes. You can move in ways that make you smile, not feel guilty. It could be as simple as taking the stairs halfway to your room and then catching an elevator the rest of the way. If taking stairs doesn’t work for you, remember that dancing in your room or at the beach counts. Joyful movement is still movement. According to the Physical Activity Guidelines for Americans, health can be improved by physical activity. Adults should aim for at least 150 minutes of moderate intensity per week.

Find ways to stay active while away from home. Hiking, biking, strolling, swimming—it’s all movement and it’s all valid.

Embracing Flexibility While Still Honoring Your Goals

Vacation is a time to refresh and reset. Staying on track doesn’t always mean staying on schedule.

What makes travel great are the unexpected moments you didn’t plan for—like enjoying a meal and conversation late into the evening, discovering an unmarked path or simply staying up late to stargaze.

Staying hydrated, finding joyful movement and getting good sleep can all be part of the plan, even when they look different than they do at home. If you stay up late exploring, consider sleeping in the next morning or taking an afternoon rest.

In general, it is recommended that adults get 7 to 9 hours of sleep per night. Children typically need more and the amount varies depending on their age. While your bedtime might shift during vacation, quality rest remains important for energy, mood and enjoying your adventures. Balance means room for both structure and spontaneity.

Perhaps you packed healthy snacks, but then you discover an amazing local café that becomes your new favorite breakfast spot. This flexibility isn’t derailing your goals—it’s part of the journey.

Honor your body’s signals. If you feel tired, rest. If you’re genuinely hungry, eat something nourishing. If you feel energized, embrace an active adventure. Your body is your best guide, even when you’re far from home.

Mindset Shifts: Letting Go of Guilt and Embracing Progress, Not Perfection

Each day is a new opportunity to embrace a healthy mindset. There is tremendous value in small actions along the road to long-term health success. Look out the window and consider what healthy looks like for you today. It is ok if it looks different than yesterday. Maybe yesterday “healthy” meant a long hike, but today it means choosing water over soda or taking the stairs at the museum. Both matter equally.

Progress isn’t a straight line and detours are part of the journey. Sometimes these detours lead to discovering a new favorite restaurant or engaging in a conversation you never would have planned. These unexpected moments often become the memories we talk about for years to come. Try starting the day with gratitude. Including something as simple as, “I’m thankful for this day,” may help put the day into perspective. You might also appreciate your body’s ability to carry you to new places or feel grateful for the energy to explore somewhere new.

Staying connected to your health goals while away from home can be challenging. But with a little planning and flexibility, you can embrace the joy of eating and movement wherever your travels take you. Remember, showing yourself compassion during travel supports long-term success far more than harsh self-criticism ever could. Health isn’t all-or-nothing—it’s always something, and it enjoys a change of scenery too. Your body is your travel companion, so treat it with care. Enjoy every moment of your summer adventures while honoring the amazing person you are, right now.

About the Author:

Leslie Sedon, MS, RDN, LDN, CDCES, is a Central Florida based Registered Dietitian Nutritionist and Board-Certified Diabetes Care and Education Specialist. Her passion is helping adults find a dose of balance in their busy lives. She is active in the Academy of Nutrition and Dietetics Weight Management Dietetic Practice Group. Connect with her at Leslie@doseofbalance.com.

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