How to Get Ready and Pack for a Healthy Vacation

In this article:

• Vacations offer chances to take a break from everyday routines, but they can also disrupt healthy habits you may have established. 
• These tips for packing, planning, and scheduling can help you stick to your healthy intentions anywhere in the world while you get a break. 
• Examples of items to pack include sturdy and comfortable shoes, sunscreen, and medications.
• For peace of mind and safety, also consider copies of important documents like ID cards, passports, and prescriptions, as well as useful contact numbers. 
• Here are some items to consider before leaving so your vacation can be healthier and lower in stress.
• Lark is available anywhere you travel at any time of day to help you keep up your healthy lifestyle from anywhere in the world.

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A vacation can give you a well-deserved break from everyday routine, but it can disrupt healthy habits that you've established. 

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There's a lot to think about when you're getting ready, whether you're a newbie or a seasoned traveler. There are plenty of ways you can plan ahead if you want to stick to your healthy intentions and have peace of mind during your trip. Here are some considerations for what to pack and how to prepare so your vacation can be as healthy and rejuvenating as possible.

Pack Well

You can buy what you need in most places around the world, but packing things from home can make it easier. 

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In addition to basic items like clothing and toiletries, consider bringing these. 

• Sun protection - The CDC recommends a broad-spectrum sunscreen with at least 15 SPF. Also, take a sun hat and protective clothing, and do your best to stay in the shade during peak sun hours
• Medications - Also bring glasses, contacts, glucose testing supplies, and any other medically necessary devices. Be sure to check for any restrictions on carry-on items if you’re taking a flight, as well as any possible restrictions if you’re entering another country
• Swimming gear - Swimming is a great exercise, so bring your swimsuit, goggles, water shoes, and anything else that you need for swimming. Make sure you only swim in safe, supervised locations
• Walking shoes - Walking is one of the best ways to see the sights, and it lets you get in your steps while sightseeing. To help your shoes keep their shape while in your suitcase, stuff them with socks, underwear, or old newspapers
• Basic first aid kit - Some bandages, NSAID medications, and disinfecting wipes can be useful for minor scrapes and other ailments
• Eye mask and earplugs - Blocking out noise can help you sleep better, which can give you more energy to enjoy your vacation, be active, and make healthier food choices
• Healthy non-perishable items like oatmeal packets and nuts, if you think they’ll help you eat healthier

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The CDC has a more extensive list of health-related items to pack. 

Wellness Tips

Many people have wellness behaviors that are habits at home. Without thinking about it, you may do things like drink enough water, eat vegetables at lunch and dinner, and follow a consistent schedule most days. 

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These behaviors can require more thought while on vacation. On vacation, try deliberately checking in with yourself on basic health behaviors that may be automatic at home. 

• Hydration - Be sure to hit your 64-120 ounces of fluids daily. It can help to log how much you're drinking to keep track. Carrying around a full water bottle and making tea and coffee in your hotel room in the morning and whenever you're there can help you reach your goals. 
• Sleep schedule - A consistent sleep schedule can help you sleep better and feel better. Bedtime may not be the same as it is at home. For example, you may stay up later and get up later while on vacation, but establishing and sticking to a schedule is important. For help remembering to start your bedtime routine, set a timer.
• Manage stress - Vacations are supposed to be restful, but they can come with their own set of stressors like plane, train, and bus schedules, hotel reservations, difficulties in communicating, and different foods. Sometimes, vacations mean spending extra time with family or friends, and that can be stressful. Be sure to take stress management precautions like setting aside time for yourself and journaling. 
• Eat according to hunger - At home, you likely eat based partly on a schedule and partly on hunger. Deciding when and how much to eat can be trickier when your schedule is disrupted, you may be on jet lag, and food may be different than what you're used to eating. Stay aware of your hunger, as well as what you've eaten and when, to try to keep food consumption balanced with your needs. Logging food can help you track. 
• Rely on nutritious foods - You may eat well at home automatically if you have a routine menu. On the road, it can take more thought to get in your protein, vegetables, and whole grains, while limiting sugar-sweetened beverages and fried foods, for example. It can be helpful to think about simple strategies like the Plate Method to balance meals. Logging your food can also help you stay aware.

Safety Tips

You can take steps to improve your safety and security on the road. As with other aspects of health, planning can help a lot! 

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Here are some things to consider before you go. 

• Is the tap water safe to drink where you're going? If not, you may need to purchase bottled water or use water purification tablets, including while you're in your hotel. Remember that ice cubes, tea, and coffee that aren't boiling hot can also count as tap water. 
• Do you know how to call a taxi or use a rideshare app if you need a ride?
• Do you have copies of important documents like your passport, medication and eyeglasses prescriptions, immunization records, and health insurance cards? 
• What's the emergency number in your destination country, if you're going abroad and 911 doesn't work?
• How do you contact the US consulate in your destination country if you’re going abroad?
• Are there any additional vaccinations that the CDC recommends before going to your destination? 
• There are many translation apps available in case your destination is international and uses a language you don’t know. They can be helpful for speaking with people as well as for reading things like menus and signs. 

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Also, follow common-sense precautions like avoiding isolated places at any time, and staying in well-lit areas if you go out at night.

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Check the Department of State’s website for current information about any relevant travel advisories for international destinations.

How Lark Can Help

Small changes can help you improve heart health, lose weight, and manage or prevent chronic conditions. Lark can help you make positive choices on a daily basis. Your Lark coach is available 24/7 for encouragement, nutrition and physical activity coaching, and habit tracking. Lark can help you make healthy choices and establish habits that fit into your lifestyle so you can lose weight and keep it off with or without GLP-1 medications. 

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Click here to see if you may be eligible to join Lark today!

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