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.

Travel photography may take viewers to far-off landscapes, civilizations, and historical moments. Although everyone can take a shot but taking genuinely exceptional travel images involves a combination of artistic ability, technical expertise, and a sharp eye for detail.

Whether taking pictures from your smartphone or a professional camera, you need some advice and skills to make them your outstanding clicks. This will play a significant role in the longevity of your beautiful memories.

Here is a comprehensive guide to taking your travel photography to the next level. Let’s explore different practical tips with which you can do so.

Research and Plan

You need to know the destination where you are planning to go. It is crucial to have complete information before you start traveling. This will help you click pictures of different areas that capture the essence of the place and make your travel more enjoyable.

Golden Hour Magic

Golden hour magic refers to the moments after sunrise and before sunset. Also, these moments are the photographer’s best friend.

The warm light in these moments adds a magical effect to your pictures with exceptional contrast. To make the most of this magical light, get up early and remain out late.

Compositional Techniques

The aesthetic appeal of your images can be dramatically influenced by how objects are placed within the frame. Use compositional strategies to direct the viewer’s eye and produce a sense of depth and balance, such as the rule of thirds, leading lines, and framing.

Capture Unscripted Moments

The candid moments often reveal engaging stories and authentic moments. Take clicks of people going about their daily lives. These pictures will add a new life to your captures.

Employ Foreground Components

To add depth and context, incorporate things in the foreground. Whether they are mountains, roads, a branch of a tree, or a street sign, these foreground components can give your composition complexity and direct the viewer’s eye into the picture.

Attention to Details

Even small details are capable of telling a big story. Involve textures, patterns, and designs that might not be noticed at first glance. Your visual narrative gains depth and dimension due to these close-up photos.

Tell a Story

Every image ought to tell a tale or evoke feelings. Consider what story you want to tell your audience. Your photos should draw viewers into the action, whether the thrill of discovering a brand-new city, the peace of a deserted beach, or the commotion of a nearby market.

Use Editing Tools

The post-processing phase is crucial in contemporary photography. Enhance colors, change exposure, and improve the details with editing software.

However, excessive manipulation should be avoided because it can produce photos that don’t look realistic. The intention is to increase the image’s impact rather than to change its authenticity.

Try Different Lightings

Don’t fear difficult lighting situations, including dim or direct sunlight. Play with strategies that add drama and aesthetic appeal to your photos, such as backlighting, silhouettes, and creative shadow usage.

Embrace Emotions

The most enduring images are typically those that create strong emotions. Capture genuine expressions of happiness, awe, surprise, and thoughtfulness from the people you meet and the locations you go.

Utilize Symmetry and Patterns

Your images can have a sense of order and aesthetic harmony due to symmetry and patterns. Look for chances to photograph symmetrical structures, reflections, and recurring details that catch the viewer’s attention.

Add a Professional Flair

The subtle power of a signature logo should be considered in your quest to create absolutely remarkable trip images. Similar to how a painter signs his or her masterpiece, including your signature logo, can give your photographs a distinctive personal touch.

Your vacation images will become instantly recognizable and rise to a new level of distinction in the vast field of visual narrative due to this addition. This not only gives them a professional flare but also improves recognition.

Learn to be Patient

The best travel pictures occasionally demand perseverance. Whether it’s a little glimpse of sunlight breaking through the clouds or a fleeting look on someone’s face, be patient and wait for the ideal opportunity. Shots that are worth the wait can be produced with patience.

Stay Open-minded and Curious

Keep an open mind and a curious attitude when taking photos. Be open to learning new things, experimenting, and adjusting to unforeseen circumstances. This spirit of exploration and openness to new experiences will improve your photographic abilities and produce stunning travel images.

Appropriate Angles

Considering the best angles for different pictures are crucial. Almost every click requires a different angle that suits it and makes it stunning.

Different angles bring exceptional appearance to your captures. You can change your position and take different angles, like vertical or horizontal. Also, position your camera so the click fits into its angle frame.

Bottom Line

Taking exceptional travel images requires a blend of technical proficiency, artistic vision, and a sincere connection to the locations you visit. You may produce photographs that capture the beauty of your location and tell a fascinating tale by experimenting with composition techniques, embracing various viewpoints, and paying attention to details. The secret is approaching each shot with intention, imagination, and a spirit of adventure, whether photographing landscapes, people, or cultural occasions.

Maintaining a healthy snacking schedule when travelling is crucial for your wellbeing and energy levels. Choose nutrient-dense snacks that will satisfy you while maintaining your health. To avoid acute hunger, which could result in bad eating choices, try to snack frequently.

When you’re travelling, it’s so easy to fall off the healthy eating wagon with all the tempting treats and unfamiliar food options. But don’t worry! Just because you’re on the road doesn’t mean you have to sacrifice your health and well-being. You can definitely practise healthy eating and snacking when you’re travelling if you do some forward planning and make some wise decisions.

Maintaining a healthy snacking schedule when travelling is crucial for your well-being and energy levels. Choose nutrient-dense snacks that will satisfy you while maintaining your health. To avoid acute hunger, which could result in bad eating choices, try to snack frequently.

To keep you satisfied and energised, choose snacks that contain protein, fibre, and healthy fats. Fresh fruits like apples, bananas, or berries are excellent choices, as well as nuts and seeds for an easy dose of protein and good fats. Other great options include whole-grain crackers with hummus or low-sugar granola bars. Avoid processed and sugary snacks like sweets, chips, and pastries because they may give you a short-term energy boost but can cause you to crash later. Additionally, avoid eating salty snacks like chips and pretzels when travelling because they can cause bloating and dehydration. It’s equally important to stay hydrated by drinking lots of water to guarantee a comfortable and healthy journey. You may make your journey pleasurable while still taking care of your health by making wise decisions and snacking with awareness.

Here’s How You Can Stay Healthy While You Travel:

Make Smart Choices

Because of diversions, a lack of fresh foods, and unfamiliar cuisines, it can be challenging to maintain a balanced diet while travelling. However, if you put some work into planning and choosing wise meal choices, you can easily maintain healthy eating habits.

Prioritise your nutritional needs first, then scour local farmer’s markets or grocery stores for affordable, nutrient-dense meals. Make good nutritional choices by choosing fruits, vegetables, nuts, and seeds over processed foods that are easily available at convenience stores or snack shops.

For a quick and wholesome snack, eat fresh fruits like apples, oranges, or bananas, pre-cut vegetables like carrot or cucumber slices, and nuts like almonds, walnuts, pumpkin seeds, or sunflower seeds.

Eat Mindfully

Stick to your regular mealtimes if you want to maintain a feeling of normalcy and control your hunger while travelling. Aim for balanced meals that include a good amount of fresh fruit and vegetables, lean protein, whole grains, and healthy fats. Avoid filling your plate with unhealthy foods and unnecessary calories. Instead, place an emphasis on nutrient-dense foods that give you sustained energy. Before purposefully filling your plate, weigh your options if a buffet or self-service options are offered.

Pick meals that have a variety of lean meats, such as grilled chicken or fish, healthful grains, such as quinoa or brown rice and a lot of veggies. Especially at buffets, be aware of portion sizes and attempt to limit your intake of fried or high-calorie foods.

Eat High Protein And Fibre-Rich Foods

Pack a cooler where you can keep fresh produce, yoghurt, and hard-boiled eggs if you’re going on a lengthy road trip. Similar to cooking at home, eating balanced snacks while travelling and avoiding fast food establishments will help you consume less sodium.

Opt for whole-grain options with lean proteins like turkey or grilled chicken, packed with veggies. Salads with a mix of greens, protein (chicken, tofu, or beans), and fibre-rich vegetables like broccoli, bell peppers, and cherry tomatoes.

Plan Ahead For Healthy Restaurants

While travelling, choosing a healthy restaurant can be challenging. After all, we all enjoy indulging in regional specialities and trying out mouthwatering new cuisine. Fortunately, there are tactics you can use to prevent overindulging when on vacation. Try to avoid fast-food establishments at first. Even though fast food is a convenient alternative, it is not necessarily the healthiest choice for lunch or dinner. Think about eating at a sit-down restaurant with a menu full of healthy options.

Look for restaurants that offer grilled chicken or fish dishes served with vegetables and whole grains.

Keep Yourself Hydrated

Drinking enough water is crucial for general health, especially when travelling. Carry a reusable water bottle, and make it a point to sip on it regularly. Sugary beverages and excessive caffeine should be avoided as they can dehydrate you. If you’re flying, drink even more water during the flight because the low humidity in airline cabins might worsen dehydration. You’ll feel more invigorated and have fewer unneeded desires for bad snacks if you stay hydrated.

To stay hydrated, have a refillable water bottle with you and sip on water as needed. If available, coconut water is a naturally hydrating beverage that is high in electrolytes.

Fancy a vacation in Mauritius? This is what a trip to Mauritius will cost, from flights and accommodation to food and activities.

Many people yearn to visit one of the best African destinations and wonder what it might cost to explore this Indian Ocean paradise. Well, a trip to Mauritius is definitely going to cost a traveler, but that doesn’t mean it is too expensive to visit. It is actually cheaper when compared to Seychelles. The actual cost of visiting Mauritius depends on where one is traveling from, the type of accommodation one wish to have, the number of travel days, and what they are planning to do during the trip. Tourists planning a Mauritius 10-day itinerary will spend more than those looking to stay for a couple of days. Here is a budget breakdown of what exploring this country might cost.

Mauritius Cost Of Travel: How Much Does It Cost To Fly In?

The Cost Of Flying To Mauritius

July to August is the high season for flying to Mauritius. Between September and November is the low season, which means the cost of flying is much cheaper.

• The average cost of a flight ticket to Mauritius from the USA: $466 one-way, $789 round trip
• Most popular route: New York John F Kennedy Intl to Port Louis Sir Seewoosagur
• The cheapest airline ticket along this route: $789 round trip
• The average cost of a flight ticket to Mauritius from the United Kingdom: $392 one-way, $757 round trip

How Much Does It Cost To Get Around In Mauritius?

The cost of getting around Mauritius will depend on which means one is choosing to move from one destination to another. If renting a car, one can pay between $48 and $144. The size and the equipment of the vehicle influence the final cost.

• The average cost of renting a car in Mauritius: $85

Getting around on public transport? This is one of the cheapest ways of getting around the archipelago. A one-way trip costs about $0.81, while a one-month pass, a suitable option for someone planning to spend weeks in Mauritius, costs $21.

• The average cost of a one-day trip via a bus: $0.81
• The cost of a monthly pass: $21
• The cost of a taxi: $1.60 (initial fare), $1.70 (fare per kilometer)

How Much Does Accommodation In Mauritius Cost?

Accommodation is the most expensive thing to plan for during a visit to Mauritius, and like flights, hotels can get pretty pricey during the high season. So, vacationers planning to visit this island nation on a budget should visit during the low season. Traveling to Mauritius on a budget? Luckily, there are the top most affordable hotels in Mauritius to accommodate visitors with a lower amount to spend on their vacation. One can get accommodation for as low as $21. Mid-range hotel prices start at $53. To obtain a double room on Airbnb, vacationers spend $52.2 per night, which can increase during the peak tourism season. Luxury travelers can stay in one of the most expensive hotels in Mauritius. The average cost of accommodation in Mauritius is $183.

• The average cost of accommodation in Mauritius: $183

How Much Does Food Cost In Mauritius?

The cost of food in Mauritius will depend on the interests and budget of the vacationer. Street food costs an average of $10, while a sit-down meal is $26. A lunch may cost about $15.

A bottle of drinking water and a soft drink each costs $0.90. A beer bought in a bar is about $3.80.

• The average cost of food in Mauritius: $10 for street food, $26 for a sit-down meal at a restaurant
• The cost of drinks in Mauritius: $0.90 for a bottle of drinking water and a soft drink & $3.80 for beer

What Is The Average Cost Of Activities In Mauritius?

There are incredible activities to do in Mauritius, including non-touristy things. The money one will spend on activities depends on what one wants to see. The average cost of walking tours in Mauritius is $56, with prices varying, depending on the group size. The average cost of seeing a show or going to a theater in the country is $7.60. Entrance tickets to museums and attractions cost an average of $17.

• Cost of walking tours: $56
• The cost of seeing a show or theater: $7.60
• The cost of entrance tickets to museums: $17

Money-Saving Tips For Visiting Mauritius

• Visit this island nation during the low season. This can save travelers up to 60% of their vacation costs.
• Book early to experience the best of this country for less. Booking earlier saves a lot of money on flights and accommodation. One can use sites like Kayak.com to book flights and accommodation.
• Rely on street food if visiting on a budget. Eating like a local will help vacationers save money, especially when exploring the most touristy areas or the bigger cities.
• Use the bus to get around. Getting around by bus is the cheapest option for moving around. Mauritius’ public buses are comfortable and safe – and cost less than a dollar for a one-way trip. If staying around for a long time, it is best to purchase a monthly pass.
• Avoid paying for daily excursions. While going on island hopping tours, guided walks, diving, or windsurfing classes are an interesting way of spending a Mauritian vacation, this could lead tourists to spend a lot of money. To save on activities and entertainment, go for cheaper activities like swimming and snorkeling for free at a beach.

How Much Does It Cost To Visit Mauritius?

Vacationers can visit Mauritius for its scenery but also for its historic sites. Whatever one’s reasons for visiting Mauritius, how much should one budget for? The amount of money to set aside for a Mauritian vacation depends on the traveler’s lifestyle and the number of travel days.

• The average cost of visiting Mauritius: $403 per day (minus flights)
• The average cost for a budget traveler: $54 per day
• The average cost of a one-week vacation in Mauritius from the USA (including flights): $3,610
• The average cost of a one-week trip in Mauritius for a budget traveler: $1,167
• The average cost of a one-week vacation in Mauritius from the UK: $3,578