10 Essential Tips For a Healthy and Refreshing Summer Holiday

Tip 1: Stay hydrated

Staying hydrated is crucial, especially during the hot summer months and even more so if you’re travelling on a plane. When you’re out and about, make sure to carry a water bottle with you at all times. I love a stainless steel or glass water bottle, which avoids endocrine disrupting plastic. Drinking plenty of water not only quenches your thirst but also helps regulate your body temperature and keeps you energised. Avoid sugary drinks and opt for water, herbal teas, or infused water for a refreshing twist. Remember, staying hydrated is not just about drinking water; it’s also about consuming foods with high water content, such as fruits and vegetables. So, make it a point to include water-rich foods like watermelon, cucumbers, and tomatoes in your diet. Stay cool and hydrated this summer for a healthy and enjoyable holiday!

Tip 2: Protect your skin from the sun

While soaking up the sun feels great and tops up our vitamin D levels, it’s important to protect your skin from its harmful rays. Sunburn can ruin your vacation and increase the risk of skin cancer. Seek shade during the peak hours of the day when the sun is at its strongest and wear protective clothing like hats, sunglasses, and lightweight, long-sleeved shirts to shield your skin. Aim to use a fragrance-free sunscreen with a high SPF and apply generously, especially if you’re swimming or sweating. Mineral sunscreens are great, as they are less toxic and better for the environment. Taking these precautions will keep your skin healthy and glowing throughout your summer holiday.

Tip 3: Eat plenty of fresh and nutritious foods

A healthy diet is essential for a refreshing summer holiday. Fill your plate with fresh fruits, vegetables, and whole grains to nourish your body and boost your energy levels. Summer is the perfect time to indulge in juicy watermelons, refreshing salads, and grilled vegetables. Sampling local fruits and vegetables you can’t buy in the UK is also a great way to support your gut microbiome, as our gut bugs thrive on diversity. These foods are not only delicious but also packed with essential vitamins and minerals. Avoid heavy and greasy foods that can leave you feeling sluggish. Instead, opt for light and nutritious meals that will keep you feeling energised throughout the day. Eating well will ensure that your summer holiday is not only enjoyable but also beneficial for your overall health.

Tip 4: Stay active and exercise regularly

Just because you’re on holiday doesn’t mean you should skip your exercise routine. In fact, summer is a great time to get outdoors and engage in physical activities. Take advantage of the warm weather and explore your surroundings. Go for a swim, take a hike, or rent a bike to explore the local area. Engaging in outdoor activities not only helps you stay fit but also allows you to make the most of your summer holiday. Additionally, if you’re staying at a hotel or resort, make use of their fitness facilities or join their exercise classes. Remember, staying active is a key component of a healthy and refreshing break.

Tip 5: Take breaks and relax

While it’s important to stay active, it’s equally important to take breaks and relax during your summer holiday. Use this time to unwind and recharge your batteries. Find a comfortable spot, whether it’s by the pool, on the beach, in a hammock, or in your garden and simply enjoy the moment. Take deep breaths, close your eyes, and let go of any stress or worries. Use this time to read a book, listen to music, or practice meditation. Taking breaks and relaxing not only helps reduce stress but also allows you to fully appreciate and enjoy your summer holiday. Remember, relaxation is just as important as activity when it comes to maintaining a healthy and refreshing holiday.

Tip 6: Get enough sleep

Getting enough sleep is crucial for your overall health and well-being, even while on holiday. Aim for seven to eight hours of quality sleep each night to ensure that you wake up feeling refreshed and ready to tackle the day. Create a sleep-friendly environment by keeping your room cool, dark, and quiet. Avoid electronic devices before bed as the blue light emitted by screens can disrupt your sleep patterns. Instead, try reading a book or practicing relaxation techniques to help you unwind before bedtime. Consider limiting your alcohol intake as alcoholic beverages are not only high in calories but can really disrupt your sleep patterns. By prioritising sleep, you’ll have the energy and vitality to make the most of your summer holiday.

Tip 7: Practice mindfulness and stress management

Vacations are meant to be a time of relaxation and rejuvenation, but sometimes they can be stressful. Long flights, crowded tourist attractions, and unfamiliar surroundings can take a toll on your mental well-being. That’s why it’s important to practice mindfulness and stress management techniques during your summer holiday. Take a few moments each day to focus on your breath, clear your mind, and be present in the moment. Practice gratitude by reflecting on the positive aspects of your holiday. Additionally, engage in activities that help you relax and reduce stress, such as yoga/Pilates, meditation, or journaling. By incorporating mindfulness and stress management into your holiday, you’ll ensure a more enjoyable and refreshing experience.

Tip 8: Explore the outdoors and connect with nature

Summer is the perfect time to get outside and connect with nature. Whether you’re surrounded by pristine beaches, lush forests, or majestic mountains, take the time to explore your natural surroundings. Go for a hike or a walk along the beach, breathe in the fresh air, and appreciate the beauty of your destination. Connecting with nature has numerous benefits for your mental and physical health. It reduces stress, boosts mood, and increases feelings of well-being. So, make it a point to spend time outdoors and immerse yourself in the natural wonders around you. Your summer holiday will be all the more memorable and refreshing because of it.

Tip 9: Take a digital detox

Taking a digital detox can be a great way to relax and recharge during your holiday. There are many benefits including reduced stress and anxiety, improved sleep quality and relationships, increased focus and concentration and my favourite…experiencing the present moment. When we’re constantly focused on the past or the future or what someone else is doing on Instagram, we can miss out on the present moment. Taking a break from technology can help you to appreciate the here and now and all that it has to offer. So put your phone on airplane mode and enjoy these benefits.

Tip 10: Plan and prepare for a healthy holiday

Lastly, to have a healthy and refreshing summer holiday, it’s important to plan and prepare in advance. Research your destination to find out about local health facilities, emergency numbers, and any necessary vaccinations or health precautions. I also love to research healthy food options and pack healthy snacks such as fruit, nuts, protein bars and dark chocolate, to have on hand when you’re on the go. I always stock up from Well Easy before I travel to help you avoid the temptation of unhealthy options. If you have any specific dietary requirements, make sure to plan your meals accordingly (e.g. My Gluten Free Guide) and inform your accommodation in advance. By being prepared, you can ensure a stress-free and health-conscious summer holiday.

Enjoy your summer holiday with these essential tips