How to stay healthy this summer

Sandra Harrell, DPT, MS
May 29, 2025

It's summer! Time for sunshine, relaxation, and often, a departure from our usual routines. While it's tempting to throw all caution to the wind when it comes to healthy eating and exercise, a little planning can help you enjoy your vacations to the fullest without derailing your progress.

Here are some tips to stay on track with your health goals while on summer vacation:

Eating Healthy on the Go

Summer vacations often involve more eating out, road trips, and new culinary experiences. Here's how to navigate it healthily:

Pack Smart Snacks: Whether you're flying, driving, or just heading out for a day trip, packing your own healthy snacks is a game-changer. Think fruit, nuts, seeds, whole-grain crackers, veggie sticks, or packable protein. This helps you avoid impulse buys at convenience stores or gas stations.
Hydrate, Hydrate, Hydrate: The summer heat demands extra attention to hydration. Carry a reusable water bottle and refill it frequently. Sometimes we mistake thirst for hunger, so staying well-hydrated can also help you avoid overeating.
Balance Your Restaurant Meals: When dining out, aim for balance. Look for options with plenty of vegetables, lean proteins, and whole grains. Don't be afraid to ask for dressings on the side, grilled instead of fried options, or smaller portion sizes.
Explore Local Produce: If you're staying somewhere with a kitchen, take advantage of local farmers' markets! This is a fantastic way to try fresh, seasonal produce and prepare some healthy meals yourself.
Mindful Indulgence: Vacation is a time to enjoy! It's perfectly fine to indulge in a treat or a local specialty. The key is moderation. Savor that ice cream cone or delicious pastry, but don't let it become an all-day, everyday affair.

Staying Active While Exploring

Vacation doesn't mean putting your fitness routine on hold. In fact, it can be a great opportunity to try new ways of being active!

Walk Everywhere You Can: Ditch the car or public transport when possible and explore your destination on foot. It's a fantastic way to see the sights, get some steps in, and discover hidden gems.
Embrace Outdoor Activities: Summer offers so many opportunities for outdoor fun. Think swimming, hiking, biking, kayaking, paddleboarding, or even just playing active games on the beach.
Utilize Hotel Gyms (if available): If your accommodation has a gym, squeeze in a quick workout. Even 20-30 minutes of cardio or strength training can make a difference.
Bodyweight Workouts: No gym? No problem! Bodyweight exercises like squats, lunges, push-ups, and planks can be done anywhere, anytime. There are tons of free apps and online videos that can guide you through a quick routine.
Plan Active Excursions: When planning your itinerary, include activities that involve movement. Visiting national parks, exploring historical sites, or even taking a walking tour can contribute to your daily activity.
Listen to Your Body: While it's great to be active, remember you're on vacation. Don't push yourself too hard, especially in extreme heat. Prioritize rest and recovery when needed.

Summer vacation is a time for rejuvenation and enjoyment. By incorporating these tips, you can return home feeling refreshed, energized, and proud of maintaining your healthy habits, without feeling deprived. So go out there, have an amazing summer, and make health a part of your adventure!

Talk soon,

Dr. Sandra and Team