6 Tips To Stay Energized on Vacation
As you probably know from experience, staying energized on vacation is essential if you want to check everything off of your to-do list. Here are six tips to keep your energy levels up while on vacation.
- Take Supplements
Although eating a balanced diet can provide you with the vitamins and minerals your body needs, this often isn't possible on vacation. From running around to see different tourist attractions to hopping on a bus tour, you probably don't have time to eat three nutritious meals a day. This is where supplements come in. Taking supplements is a quick and easy way to ensure that your body is getting all the nutrients it needs. Consider adding a green superfoods powder to water or a smoothie, which can not only boost energy but also support immune function and reduce the risk of disease. Some other supplements that have been shown to increase energy levels, amongst other benefits, include ashwagandha, vitamin B12, iron, phosphatidyl choline, and beetroot powder.
- Stay Hydrated
While drinking water may not be the first thing that comes to mind when you think about staying energized, one of the most common reasons for fatigue is dehydration. It's especially important to stay hydrated on vacation, as the plane air's low humidity can cause moisture to evaporate quickly from the body and therefore lead to dehydration.
According to the Aerospace Medical Association, you should drink eight ounces of water for every hour that you're on a plane. However, you shouldn't stop hydrating once you've deplaned. Sightseeing is a lot of exercise, so it's important to maintain your fluid levels to prevent dehydration and keep your energy levels up.
It may sound counterintuitive, but exercising will actually make you feel more energized as opposed to fatigued. With all the new sights to see, vacation is the perfect time to exercise. The reason why exercising boosts your energy is because your body produces more mitochondria as a result of more exercise. Mitochondria are responsible for powering your body's biochemical reactions, which translates to more energy to explore your destination. Although you may feel fatigued right after an intense exercise session, you'll probably find that your energy levels significantly increase a few hours later. One study found that individuals who were experiencing fatigue could increase their energy levels by 20% and reduce fatigue by 65% by taking part in low-intensity exercise, such as going for a brisk walk.
- Get Some Sunshine
In addition to exercising, vacation is the perfect time to soak up some sun. Research has shown that going outside to get some sunshine even for just a few minutes can boost energy levels and also improve mood by promoting the brain's release of serotonin. Serotonin is a hormone that's responsible for regulating feelings of happiness and overall well-being. If you've ever wondered why you tend to feel more irritable and sluggish in the cold winter months, it could be due to lack of sun exposure. Because vacations are often taken in the spring and summer, it's the ideal time to take advantage of longer days and soak up a little extra sun.
- Eat Foods With a Low Glycemic Index
Although you may be tempted to reach for an unhealthy snack if you're in a rush, you may want to think twice. Processed foods such as cakes, cookies, chips and power bars have a high glycemic index, which means that they quickly increase blood glucose levels. While this may sound like exactly what you need, foods with a high glycemic index are quickly absorbed into the bloodstream, meaning that you'll experience a rapid boost in energy and a crash soon afterwards, leaving you feeling even more tired than you did previously. Therefore, it's best to stick to low- or moderate-glycemic index foods, which include whole grains, nuts, low fat cheese and high-fiber vegetables. This doesn't mean that you can't eat anything tasty! Foods such as chocolate, muffins, popcorn and low-fat ice cream are considered moderate-glycemic index foods. These options will keep your energy levels stable, allowing you to maintain your stamina while sightseeing throughout the day.
- Take a Power Nap
If you find that you can't keep your eyes open in the afternoon, taking a quick power nap can help you recharge and maintain alertness for the rest of the day. The ideal power nap is typically 10 to 20 minutes long, which can provide you with recovery benefits without leaving you feeling sluggish afterwards. Although it can be tempting, try not to sleep after 3 or 4 p.m., as this can negatively affect your ability to fall asleep at night.
Going on vacation is an exciting experience, so you want to make sure that you have enough energy to see everything that you've put on your list. Following these six tips can help you stay energized on vacation.