7 Morning Habits to Keep on Vacation That Can Help You Stay Healthy and Comfortable, According to Experts

One of the best parts about traveling is getting out of your normal routine and having new experiences. But there are a few regular habits you may want to prioritize on your next getaway. Specifically, your morning rituals.

With travel often comes disturbed sleep, irregular meal times, and the potential for dehydration from all that exploring. And while it’s not necessary to keep your exact at-home schedule on the road, protecting a handful of morning habits can help you feel good, no matter where you go.

We spoke to medical experts and dietitians for their recommendations on the routines that can help you have the most comfortable trip possible. Here’s what they had to say.

Drink water first thing in the morning.

Before coffee or breakfast, the pros say it’s critical to hydrate, as you may have lost fluids overnight or during your flight.

“Hydrate first. Travel, especially air travel, can leave you a little dehydrated before your vacation even begins,” Lindsay McHugh, a psychiatric nurse practitioner and co-founder of RestingRoo, told Travel + Leisure. “Drinking a glass of water shortly after waking helps replenish fluids after sleeping and sets the tone for the day.”

Dr. Francesco Bajani, an internal and emergency medicine physician and travel healthcare expert, agreed. “The scientific evidence shows that 200 mL of water reduces thirst and fatigue and improves mood, while 500 mL is associated with improved working memory,” he said. “Drink normally and regularly throughout the day and pay more attention when heat, exercise, illness, or long travel increases fluid loss.”

Get outside within your first hour awake.

Almost every expert recommended waking up and getting some sun, as it can help reset your internal clock.

“Sunlight exposure can directly stimulate [the] part of the brain associated with sleep and wake cycles, as well as reduce the release of melatonin,” said Dr. Bradley Serwer, an interventional cardiologist and chief medical officer at VitalSolution. “By turning off melatonin production, you’ll be more awake and allow for a more robust response of melatonin at night when you actually need to fall asleep.”

Try to adjust to the local time as quickly as possible.

According to Lavanya Kethamukkala, a registered dietitian nutritionist and founder of Nourishing Expert, it’s critical to try to adjust to your new time zone right from the jump. This includes keeping an eye on the times you sleep, eat, and when you’re active.

“Wake up at your destination’s local time, say hello to the morning sun, and avoid afternoon naps. This helps reset your circadian rhythm and minimizes jet lag,” she said. Kethamukkala takes her own advice when she travels to India—a trip that can take roughly 18 hours in total. “My priorities are simple: stay well-hydrated throughout the flight, get moving whenever possible, adjust to the local time as soon as possible, and resist the temptation to nap during the afternoon.”

Prioritize nutrition.

A hotel breakfast spread filled with croissants and danishes is tempting, but the experts said starting the day with a healthy breakfast could set you up for success later in the day.

“Breakfasts containing protein and fiber can improve fullness and may support a steadier post-meal blood sugar response compared with a lower-protein, lower-fiber breakfast,” said Johannah Katz, a registered dietitian with Nourish. “Easy options include Greek yogurt with fruit and nuts, eggs with whole-grain toast, or oatmeal with milk, seeds, and berries.”

McHugh also typically recommends the same guidance to her patients. “I know this one can be tough when you’re standing in front of a hotel breakfast buffet or a bakery full of amazing pastries,” she said. “You can absolutely enjoy the local treats, but if every breakfast turns into dessert, your body will probably remind you that’s not your normal routine.”

Move your body, especially on and after long flights.

You don’t need to hit the hotel gym every day, especially if you’re planning to explore your destination on foot. But the experts said intentionally moving your body can help prevent blood clots, especially during and after flights over four hours long.

“On trips lasting more than four hours, move your legs regularly and get up to walk when possible,” Katz said. “The Centers for Disease Control and Prevention recommends leg movement and walking approximately every one to two hours to support circulation.”

Don’t start new supplements just because you’re traveling.

Sticking to a routine is one thing, but starting a new routine is another, and it’s often unnecessary.

“I would not recommend beginning a new vitamin routine or supplement simply because someone is traveling,” said Dorothy Ogwuru, a pharmaceutical professional and founder of PharmaLink Academy. “Continue supplements that have been medically recommended, but avoid treating them as a substitute for sleep, nutritious food, hydration, or prescribed medication.”

Bajani also stressed that maintaining “the correct timing of prescription medications is far more important than adding something new,” he said.

Start the day with a grounding moment.

You don’t need to do a full meditation—you’re on vacation, after all—but taking a few moments to check in on yourself mentally and physically before you’re swept into sightseeing can help you stay grounded.

“I recommend starting the day with a simple grounding, embodiment practice, which can help you connect to your body when you’re not in your routine,” said Caroline Young, a registered dietitian, yoga teacher, and owner of Whole Self Nutrition. “The practice could simply be connecting to your breath for a few moments, stretching your body, doing a body scan, taking a walk outside, or even flowing through a yoga practice.”

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