HEALTH
Simple ways to recharge, refresh and live healthy on summer vacation
Lori Wiggins
UF/IFAS
July 28, 2026, 5:04 a.m. ET
- Incorporate physical activity into your vacation by walking, swimming, or hiking.
- Make balanced meal choices by opting for lean proteins, whole grains, and vegetables.
- Pack protein-rich snacks like nuts, jerky, or cheese to maintain energy and avoid unhealthy options.
Summer is the perfect time to pack your bags, spend time with family and friends, and explore new places. Whether you’re heading to the beach, taking a road trip, or enjoying a weekend getaway, vacations provide an opportunity to relax and recharge. While it’s important to take a break from your daily routine, your healthy habits don’t have to stay home
The good news is that maintaining a healthy lifestyle while traveling doesn’t require strict rules or giving up your favorite vacation experiences. With a little planning, you can enjoy your trip while supporting your overall health
Keep moving while you explore
Vacation often includes long hours in the car or on an airplane, which can leave you feeling tired and stiff. Instead of viewing exercise as another item on your to-do list, look for fun ways to stay active throughout your trip
Walking is one of the easiest ways to fit physical activity into your vacation. Explore a local park, stroll through a museum, walk along the beach, or take an evening walk after dinner with family. Swimming, kayaking, biking, and hiking are also great ways to stay active while creating lasting memories
Remember, every movement counts. Even a few extra minutes of activity each day can help support your heart, improve your mood, and boost your energy
Make smart choices at mealtime
Vacations are meant to be enjoyed, and that often includes trying local restaurants or enjoying favorite family recipes. Rather than thinking of foods as “good” or “bad,” aim for balance
Start your day with a breakfast that includes lean protein, whole grains, and fruit to help keep you satisfied longer. When dining out, look for grilled, baked, or broiled options, choose vegetables or fruit as side dishes when available, and be mindful of portion sizes. Many restaurant meals are large enough to share or save for another meal
Healthy eating isn’t about avoiding treats. It’s about making nutritious choices most of the time while enjoying special foods in moderation
Pack protein-powered snacks
One of the best ways to avoid making unhealthy food choices while traveling is to pack your own snacks
Protein-rich snacks help keep you feeling full longer, provide steady energy, and can help reduce the temptation to stop for less nutritious convenience foods. Great travel-friendly options include:
- Individual packages of unsalted nuts
- Roasted chickpeas
- Lower-sodium beef or turkey jerky
- Tuna or chicken pouches
- String cheese
- Hard-boiled eggs stored in a cooler
- Natural peanut butter with whole-grain crackers or apple slices
For even more staying power, pair protein with fiber-rich foods like fresh fruit, vegetables, or whole grains. This combination helps provide lasting energy whether you’re spending the day sightseeing or traveling long distances
Don’t forget to hydrate
Florida’s summer heat makes staying hydrated especially important. Carry a reusable water bottle and sip water throughout the day instead of waiting until you feel thirsty
You can also increase your fluid intake by eating water-rich fruits and vegetables such as watermelon, strawberries, oranges, cucumbers, tomatoes, and lettuce
If you’re spending extended time outdoors, be sure to drink extra fluids to replace what your body loses through perspiration
Take time to recharge
Vacations aren’t just good for your physical health, they’re good for your mental health, too
Stepping away from work, spending quality time with loved ones, and enjoying new experiences can help reduce stress and improve your overall well-being. Make time to unplug, get enough sleep, and enjoy the moments that make your vacation meaningful
Progress, not perfection
One ice cream cone, a special dessert, or your favorite vacation meal won’t undo your healthy habits. Healthy living isn’t about perfection, it’s about consistency over time
When your vacation ends, simply return to your normal routine. Continue making healthy food choices, stay physically active, and celebrate the memories you made along the way
This summer, let your vacation be a time to relax, recharge, and care for yourself. A few simple choices can help you return home feeling refreshed, energized, and ready to continue your healthy lifestyle
Lori Wiggins is the Family and Consumer Sciences Agent in Taylor County
