(Last of a Series)
You’ve planned. You’ve researched. You’ve perused the internet, looking for the best airfare, hotel and vacation deals out there. Bags packed and loaded? Check. Car all gassed up? Check. Sunscreen and beach towels? Check. Plenty of Money? Check.
So, it seems you’re all ready to go. Well, there might be a few more things you can do to assure a fun and fit vacation. Throughout this series, I’ve discussed avoiding pre-vacation starvation, and the role getting out of the box can provide to the health of your body and mind. Finally, let’s finish up this series with some last minute tips, and ways you can avoid some of the negatives we experience while on vacation.
Drink water, and lots of it! Around 80 percent of the adult population is chronically dehydrated. Water affects your thought process, digestion, strength, stamina, sleep cycles, and the body’s ability to heal itself. Every process you have going on in your body is affected by your hydration level, and will be negatively impacted by a lack of water. Even if you start out with enough water in your system, all that sun and fun can leave you dehydrated in a hurry. Pack water in the car for those long drives, and carry water with you everywhere. You’ll be more likely to drink it, if you have it. Shoot for 64 ounces a day, plus additional amounts for every alcoholic or caffeinated beverage you drink. Instead of soft drinks or alcohol, drink water when flying. I received this great tip from a Southwest Airlines flight attendant: When they come around to pass out drinks on the plane, ask for a can of water (yes, a “can”) and a glass of ice. You end up with about 14 ounces of water, instead of that oversized shot-glassful they usually give you.
Be prudent with alcohol intake! Alcohol dehydrates the body. Alcohol impairs judgment, coordination and reflexes. And, most of those creamy, frosty, fruity drinks with the umbrellas in them are loaded with calories. One important fact I always tell my clients who drink alcohol, but are trying to lose weight: Drinking alcohol impairs your body’s “feel-full” reflex when you eat – for up for 48 hours! Folks who drink alcohol usually consume more calories at each meal (and for several meals afterwards), than those who don’t drink. Now, I’m not telling you not to imbibe. But, I am telling you to be careful. Figure those fruity drinks into your calorie intake for the day; and know up front, that if you’re not paying attention to your serving sizes and meals, your body won’t tell you when to stop eating.
Protect your digestion! Now, I know some of you may cringe at what I’m about to discuss, but the reality of vacation is that you’re eating and drinking a lot of things you normally don’t. And, activity level and sleep patterns may change dramatically. All of these things can contribute to a change in your digestion process. You’ve all heard stories of Montezuma’s Revenge, which is most often a bacteria or other parasite that enters the digestive system. When people tell you “don’t drink the water”, they mean it – In addition, no ice, or anything made or mixed with local water. When walking around in Mexico, we brought own water bottles with us from the cruise ship. Raw seafood, partially cooked meat, and raw fruits and vegetables from local food stands can also wreak havoc with your tummy.
Conversely, what many people experience, but don’t discuss much, is constipation. This can be avoided with daily physical activity, fiber at every meal, and lots of water. On our Carnival Cruise, every time I walked from the sun deck to another part of the ship, I stopped through the main dining hall, refilled my souvenir water mug, and grabbed an apple or other fibrous fruit. In addition, with every meal I ate on board, I included fruit, salad or fiber-filled veggies. One woman told me she recently switched from a daily spoonful of fiber-granules-mixed-with-water to eating a couple of handfuls of grapes every evening while watching TV. Regularity problem solved for her, and I must say, popping some grapes sounds a lot better to me than choking down some fibrous goo.
Keep moving! (Maybe that’s what I should have titled the previous tip!) Seriously though, to ensure your hips aren’t the largest souvenirs from your vacation, there are many ways you can increase movement. Take the stairs instead of elevators. If there’s a fitness class offered at your resort or on your cruise that you felt squeamish about trying at home, now’s the time to go check it out. Avoid the cabs, and walk from shop to shop. Pretend you’re Bo Derek or Dudley Moore in “10”, and go for a run on the beach. Check out the local comedy club, and have a good belly-laugh. Dance, dance, dance! Go for a morning walk, and explore the sights and sounds of a new, faraway place. Climb the stairs to the top of the water slide, and let your kids see you acting like them. I estimated almost 1,700 calories burned from activities I participated in on the day I took that five-hour excursion in Mexico. Lots of calories burned, and great memories created.
On your next vacation, remember to have fun, vacate from normalcy, be safe and healthy, keep moving, and send me a post-card!
Don't Go Overboard!