6 expert tips on how to stay fit during your summer travels

Make the most of your summer vacation with these tips

The last thing we want while travelling is to fall sick. While summer travels are fun and exciting, we have to keep certain things in mind to avoid falling sick. For this reason, we checked with some leading Indian health experts to learn about simple fitness and nutrition tips to follow while on a summer vacation. Their tips will minimise the risk of falling ill during or after your travels due to the heat and other reasons. Here’s their best advice.

6 tips to stay fit while travelling this summer

1. Hydrate

Staying hydrated while travelling is essential. Proper hydration is necessary to maintain your energy levels. “Hydrate yourself by sipping warm to hot water to reduce the accumulation of toxins in the body. Staying hydrated keeps the vata and kapha doshas well balanced, supports the digestive system, and is beneficial for the throat. One teaspoon of organic honey with a glass of water also helps aid digestion. Fresh fruits like mango, pomegranate, and melon also keep us hydrated,” says Dr Manjula, senior Ayurveda doctor, Shreyas Retreat, a Relais & Châteaux member.

“Carry a reusable water bottle and consciously drink at least 8-10 glasses daily. To make it more enticing, infuse your water with refreshing flavours like lemon, cucumber, or mint. Hydration supports overall well-being, aids digestion, regulates body temperature, and helps control cravings.” adds Maitri Trivedi, nutritionist, Pure Nutrition Naturals.

2. Plan Ahead

Before you begin your journey, do your research on the food and exercise facilities available at your destination. “Travel with a tailored food and workout plan. Stick to 5-6 small meals per day. Start your breakfast with a complex cereal such as wheat flakes or muesli with low-fat milk and lean protein such as egg whites or whey protein. Remember to carry your daily supplements like whey powders and healthy nuts such as walnuts and almonds for when you feel hungry between meals,” states nutritionist and lifestyle educator Karishma Chawla.

3. Eat a Balanced Diet

​​While travelling, try to make healthy food choices whenever possible. Being mindful about what you’re eating while travelling will go a long way in helping you stay fit. “While travelling this summer, I recommend a few golden rules. These rules include keeping the food portions small, avoiding anything that has cream or is deep fried, and starting your meals with soups and salads. Moreover, I recommend consuming GPRS (Grilled, Poached, Roasted, Steamed) foods. This will help you control the excess calories and weight gain from eating out for long periods,” remarks Nyela Kapadia, fitness expert, founder of WWN, and co-founder of Intermittent Fasting Mindful Living.

“Digesting the food we eat when travelling is difficult, especially if we do not eat enough fibre-rich food, which is why we should eat small balanced meals. Your meals should contain fruits and veggies instead of carbs. Fatty foods like fries, burgers, and pizzas, should be avoided to a certain extent. Sugary items should be avoided or consumed in minimal quantities. Soft drinks and caffeine should also be avoided as they affect hydration,” mentions Reshma AM, senior dietitian and consultant nutritionist, SPARSH Hospital.

4. Stay Active

When embarking on summer travels, prioritise your physical and mental well-being. “I recommend starting your day with a rejuvenating yoga practice, specifically focusing on sun salutations. This dynamic sequence not only helps strengthen and stretch your entire body but also aligns you with the vitality of the rising sun. By connecting with nature and your inner self through yoga, you will enhance your energy levels, boost flexibility, and promote a positive mindset throughout your journey,” adds Dr Suraj of Niraamaya Surya Samudra, a Relais & Châteaux member.

While travelling, stay active, whether you are indoors or outdoors. “You can do a quick 30-minute indoor workout of squats, planks and pushups in your hotel room or simply take a walk. Stick to the basics and focus more on your form,” remarks Prachi Helekar, founder, Helekars Pilates Studio.

5. Eat Hygienic Food

“Diarrhoea is common while travelling since we are eating food from outside, which causes gut microbiome changes which could result in acute food poisoning. Moreover, food poisoning cases rise in the summer months due to food spoiling in the heat. To prevent this, ensure proper hygiene and eat from clean places. But another useful trick is to take S Boulardii during your travels. It is a yeast probiotic that is great at fighting toxins and significantly reduces cases of diarrhoea,” states Mugdha Pradhan, nutritionist and founder, iThrive.

6. Prioritise Rest and Sleep

Finally, while travelling this summer, ensure that you are prioritising rest and sleep. During the day, balance active and rest periods and at night, aim to sleep for at least seven hours daily.

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