Travel disrupts routines, whether you're going from airports to meeting rooms on business travel or indulging in long vacations. Travel pulls you away from your routine, almost guarantees that you will be eating out more, and is full of experiences and meals you do not want to miss.

I've been traveling full-time for the past 10 years, and still find myself in and out of my routines, but have come up with a series of tips, mindset shifts, and focuses to stay in shape while abroad. Maintaining your weight loss or fitness plan is entirely possible even on extended travels with intentional choices, a realistic plan, and focusing on the things that matter to you most. Whether you have worked hard to lose weight or want to keep your fitness level steady, the key lies in imperfect consistency. 

Below are practical, research-backed strategies (and my lived experience) to help you remain strong, energized, healthy, and aligned with your health goals while on vacation.

1. Build Exercise Into Your Vacation Activities

Maintaining fitness abroad doesn’t require sticking to a strict gym schedule; many of the best workouts come from activities you can choose for the trip itself. Hiking trails to the best viewpoints, exploring cities on foot, swimming in oceans or lakes, kayaking, riding bikes, and adventure sports are all high-calorie, full-body exercises disguised as leisure activities. And if you enjoy a more structured workout, going to a local studio for a pilates or hot yoga class is a fun way to experience a different city in a local's-only way.

Your workouts should enhance your travel experience, not be a requirement that takes you away from it. Because ultimately, what are you training for? Over the years, I've found that one of my biggest fitness motivators is seeing how much training affects my abilities in real-life activities. A hike I want to do is 12 miles? The island takes a mile kayak to get to? It's thousands of stairs to the top of the tower? Seeing my strength and endurance increase over the years and knowing that I can physically handle any activity and never be limited by my body is one of the most powerful feelings. 

Walking between attractions or climbing to scenic viewpoints can rival a treadmill session, while swimming and snorkeling build strength and endurance without impact on joints. According to the American College of Sports Medicine, moderate-intensity activities like brisk walking or swimming for 150 minutes per week can maintain cardiovascular health and support weight management. Integrating activity into your travel itinerary allows you to stay in shape while fully experiencing your destination, turning sightseeing into exercise.

2. Stay Hydrated to Support And Travel Fatique

Mild dehydration can mimic hunger, trigger cravings, and slow metabolism. Adults should aim for roughly 2.7 liters of fluids for women and 3.7 liters for men daily - targets that increase during hot weather or high activity.

Carry a reusable water bottle and sip consistently to keep your water intake up. Electrolyte tablets or low-sugar sports drinks help maintain fluid balance when sweat loss is high, particularly in humid climates or after long excursions. Hydration is critical for muscle function and thermoregulation, reducing fatigue and the risk of heat-related illness during active travel. Proper fluid intake also supports digestion and nutrient absorption, helping you maintain energy levels throughout the day.

3. What You Really Need to Know About Safety and Preventing Illness

One of the quickest ways to derail fitness goals while traveling is through foodborne illness. To stay healthy:

• Always drink bottled water to be safe - however, I do not do this in many European countries where I've read explicitly that the water is safe, but after years of travel, my body is not very sensitive. When in doubt, it's worth it to splurge on bottled water.
  
• In developing countries, avoid raw fruits and vegetables unless they are within a peel (fruits like bananas, citrus, passionfruit, coconut, etc, that are encased are usually safe, foods like salads, raw vegetables, or fruits like apples and grapes are more risky). Hot, cooked food is usually safe, but be cautious with street food, and go to places that look busy and are constantly turning over food and cooking things fresh. I've had some of the best meals of my life from street stands in Thailand or Malaysia, but you need to look at these with a critical eye, especially if you are more sensitive. Ironically, fried and deep-fried foods are often the safest bet
  
• Wash hands frequently and carry sanitizer, particularly before eating.

Foodborne pathogens like E. coli or Salmonella can cause dehydration, abdominal pain, and extended downtime, undermining both fitness and vacation plans. Eating cooked, well-handled meals and practicing basic hygiene reduces risk dramatically, allowing you to maintain energy and continue your activities without interruption. Prevention is far easier than recovery, and it also helps protect any immune challenges posed by travel-related stress.

4. Balance Indulgence With Nutrient-Dense Choices and Focus on your "Worth-It Line"

Food is one of the joys of travel, and one of the most important elements in most cultures, and restrictive dieting can truly limit your travel experiences. You can't go to Paris and not eat fresh croissants and indulgent buttery pastries, you can't go to Italy and not eat fresh pasta or homemade focaccia, you can't go to Thailand and not try the curries and local specialty Thai foods - but finding a balance between indulging and eating healthy is the key.

Focus on nutrient-dense meals and snacks to anchor your day, while still enjoying local cuisine by considering what items and meals are the most worth it to you. I love desserts and pastries of all kinds, but just sticking to a small amount every day is enough. I will usually focus on getting a healthy,  protein-rich breakfast with eggs, yogurt, fruit and a good bread to ground my day (and because breakfast isn't usually most food culture's high point), and splurge more on a specialty meal later in the day. 

Enjoy local specialties in moderation, but make high-protein and fiber-rich meals your baseline - it helps maintain weight without sacrificing the cultural experience. Adequate protein intake supports muscle repair and satiety, while fiber aids digestion and stabilizes energy. Choosing nutrient-dense foods also helps mitigate the effects of occasional indulgence, keeping long-term goals intact.

5. Protect Sleep as a Fitness Tool

Travel often disrupts sleep patterns - a concern because insufficient rest elevates cortisol, increases appetite, and slows recovery. Seven to nine hours of quality sleep is essential for maintaining weight and overall health.

Adjust bedtime gradually before traveling across time zones, limit caffeine after mid-afternoon, and use masks or earplugs to reduce environmental disturbances. Sleep enhances muscle recovery, hormone regulation, and cognitive function, which are all critical for sustaining physical activity while traveling. Chronic sleep deprivation can impair immune function, making you more susceptible to illness or fatigue during vacation.

6. Prioritize Mental Health and Stress Management

Travel can be stimulating but mentally taxing. Stress raises cortisol, which encourages fat storage and impedes weight loss and can exacerbate existing issues. Maintain mental well-being through mindfulness, journaling, light meditation, or simply taking breaks from sightseeing.

Positive social interactions and small routines - morning walks, stretching, or journaling - help regulate mood, support healthy choices, and reinforce fitness consistency. Research shows that chronic stress can reduce motivation to exercise and increase cravings for high-calorie foods, so keeping stress in check is an essential part of maintaining both fitness and overall well-being.

7. Add Tiny Workouts To Your Days for Big Results

I don't usually have the time when I'm on travel shoots to carve out a full hour for a proper workout - but I have a lot of fun adding micro fitness moments into my days. Things like:

• Every time you lie by a pool or on the beach, do a quick 5 minutes of crunches and ab holds. 
• Hold a deep squat while you blow dry or style your hair
• Alternate lunges while you brush your teeth
• If you're standing while waiting in lines, lift a leg behind you and pulse up for a classic sculpting barre move.
• Do a set or two of push-ups before you go to bed (for me this is 15, for my husband, it is 50). Just one minute of push-ups a day will keep you from losing muscle mass for a shockingly long amount of time. 
• Do 10-20 squats every time you go into a bathroom.
• When you're having your nightly phone scrolling time, do slow deep stretches instead of just flopping on a bed.

These teeny tiny exercises don't take much time out of your day, but can add up to really keeping your workouts and fitness gains in check. When I am consistent with my micro workouts, I notice a huge difference in how I feel and look coming home versus when I don't. 

8. Plan Ahead to Avoid Pitfalls

Preparation amplifies success. Pack portable fitness tools, snacks that prevent impulse eating, and a small first-aid kit. Research local gyms, walking paths, or recreational activities in advance to remove barriers to maintaining fitness.

Anticipating challenges makes it easier to stay on track, even when routines are disrupted. Planning also allows for realistic scheduling of workouts, meals, and rest, which supports consistency and reduces the temptation to skip fitness entirely.

9. Prevent Injuries and Respect Your Limits

Travel activities can be exciting but pose a risk if you push your body too far. Avoid overexertion during hiking, water sports, or long walking tours, especially in unfamiliar terrain. Gradually increase intensity, warm up properly, and listen to your body to prevent strains, sprains, or fatigue.

Research indicates that overtraining or sudden high-intensity activity can lead to musculoskeletal injuries, setting back fitness goals and disrupting vacation plans. Prioritize recovery, stretch daily, and wear proper footwear or safety gear to minimize risk. Respecting your physical limits ensures that travel remains both safe and enjoyable.

Take advantage of resorts and travel to try an activity you've never done before - maybe it's something that will become a part of your regular life!