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August 18, 2021

5 Tips for Travel: Summer-Time!

by Jovanna Orozco, MS, RDN, LDN

With vacation and travel in full swing, it can be difficult to stay on track with your nutrition goals during the summer months. Here are 5 easy tips for summer travel – including staying hydrated and nourished whether you’re on the road, camping, or flying!

Stay hydrated. The high summer heat can quickly cause you to lose water through excess sweating. Keeping a pack of water bottles in your car ensures that once you get to your destination, you will have fresh water on hand. If you are flying, take an empty insulated bottle to fill with fresh water once you get through the security check. If you are camping, make sure you take frequent hydration breaks, do not wait until you get thirsty.1 You can wear a hydration pack to have water with you while hiking. Regardless, stay mindful about how much direct sunlight you get – this can cause you to get really dehydrated.

Reduce sugar-sweetened beverages. Sodas, fruit juices and other energy drinks with excess sugar and caffeine may cause increased bathroom stops and drowsiness.2 If you get bored with water easily, focus on zero sugar options or 100% fruit juices – pouring some into your water may help make things more interesting and stay hydrated!

Keep healthy snacks on hand. Whether you are on the road or will not always have dependable access to foods, make sure you pack non-perishable snacks that will keep in the car or in your backpack.

  • Trail mix with dried fruits
  • Nuts/nut packs
  • Protein bars
  • Peanut butter crackers
  • Low-sodium turkey jerky
  • Roasted chickpeas
  • Applesauce cups
  • Tuna and crackers
  • Peanut butter

Pack fruits and vegetables. Nutrition is still just as important when you are traveling. These road-trip friendly fruits and vegetables are so easy to carry and provide so many good nutrients! Just clean, cut and carry in a small cooler! If you are staying somewhere with a refrigerator, pick up other fruits and vegetables on the way.  Dips and sauces can even make snacking more fun and balanced.

  • Apples
  • Carrots
  • Celery
  • Pears
  • Peaches
  • Plums, nectarines
  • Melons
  • Oranges, clementines
  • Berries
  • Peppers
  • Pickles

Pro tip: pair a fresh fruit or vegetable with a non-perishable snack for a delicious and filling combo!

Finally, Do Your Restaurant Research. Just because you are going on vacation does not mean you have to give up on your nutrition goals or skimp on your dietary needs. Going on a vacation to a new city or beach town allows you to try new local foods! Look into restaurants you will have nearby to ensure you have some healthy options. We recommend restaurants where you can order small shareable plates, appetizers with a side salad or steamed vegetables.

Planning for hydration and nourishment during your summer travels can help keep you on track to meet your nutrition goals, and make sure you still enjoy your vacation and de-stress.

Learn more about Avance Care’s nutrition team and book online today!



Jovanna Orozco is the registered dietitian for Avance Care’s North Durham location. Jovanna is a native Spanish speaker and enjoys cooking her cultural foods as well as trying new recipes. In her free time, Jovanna enjoys trying new restaurants, reading and exploring the great outdoors.

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