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Travel is exciting, invigorating, eye-opening and just plain fun, but there are health challenges that can take some of the fun out the adventure.  A little planning can go a long way to keeping you feeling well and enjoying your vacation without regrets when you return home.

Stay hydrated

Drinking water is the #1 thing you can do to keep healthy.  It’s easy to forget to drink enough water when you are out of your routine – and long plane rides can cause dehydration.  Be sure you drink plenty of water to stay hydrated without loading up on calories.  While enjoying those foods you might not normally have at home, drinking enough water will keep your metabolism working.

Keep on moving

On the plane, get up and walk around when you can, stretch your legs, roll your ankles; a little bit of movement will avoid cramps and stave off more serious issues such as blood clots.  Set an alarm on your cell phone so that every couple of hours you do shoulder rolls (forward and backward), ankle rolls (in both directions), point and flex your toes, and use that time to get another cup of water.

Many of us want to stick to our workout routine while traveling.  If a gym is important to you, tell your travel agent.  However, you can still get your exercise without a gym.  You will likely be walking a lot!  One of our favorite things to do is go for a relaxing walk early morning before all the sightseers are out.  Enjoy seeing a different side of the town as it gets ready for the day or stopping at a local park for a little exercise with the locals.   15 minutes of quiet exercise can make a big difference in the day.

Carry nutritious snacks

Bring non-perishable snacks with you for the long plane ride. Most accommodations will have fruits, vegetables and even hard boiled eggs on the breakfast table that are easy to take with you on a long day of sightseeing, so that you are able to snack healthily even if your stomach doesn’t remember what time it is and none of the restaurants in that quaint French town open until 7 p.m.

A final note – if you’re on vacation – and even if you’re traveling for work, take the time to decompress.  Enjoy the sights.  Say hello to the locals.  Sit down and watch the world go by.  There’s a big world out there – enjoy it.