5 top tips for staying healthy on holiday

1. Treat yourself – but not too much

“Of course you’re going to have a treat, you’re on holiday,” says Dr Jessamy Hibberd, Chartered Clinical Psychologist. “But it doesn’t have to be all the time. It’s about having an 80:20 rule, where you eat healthily 80 per cent of the time.

Allow yourself the occasional treat, but think about the fruit and veg you enjoy, and eat more of those. “Make choices about what you’re eating, rather than it happening on autopilot,” says Dr Hibberd. “If there’s a buffet, it’s about taking one plate and that being it, rather than going up again.” 

2. Watch your alcohol intake

‘Holiday heart’ is an abnormal heart rhythm caused by binge drinking, which people are more likely to do on a break. In hot climates, alcohol carries extra risks.

“Try not to overindulge in alcohol,” says Dr Robert Henderson, Consultant Cardiologist at Trent Cardiac Centre in Nottingham. “It has a diuretic effect and can lead to dehydration.” Try to stay below the recommended maximum of 14 units per week.

• Learn more about the effects of alcohol on your heart.

3. Stay active

Summer holidays are ideal for relaxation, but there are chances to get active too. “Try to do it in a fun way,” says Dr Jessamy Hibberd, Chartered Clinical Psychologist. “You’re probably going to be swimming already, so make time for a few lengths. If you’re doing trips, make sure there’s walking involved. Do things you enjoy.”

Some people find it easier to get active on holiday, thanks to the break from routine and extra free time. “If you’re trying to build a habit while you’re away, plan it into your morning, before you’ve had a chance to put it off,” says Dr Hibberd.

If you’re holidaying in a hot climate, morning could be the best time to get active for other reasons. Dr Henderson advises avoiding strenuous activity during the hottest part of the day.

If you’re not used to exercise, start gently, whatever the time. Chat to your doctor before you go about what might be appropriate for you. 

• Watch our animation and find out what happens inside your body when you exercise.
• Try our 8 great park activities.

4. Hydrate properly

Whether you’re getting active or not, “the most important thing is to stay hydrated,” says Dr Henderson. “Drink regularly and before you get thirsty. If you’ve got heart failure and you’re on a large doses of diuretics, be aware that you may need a lower dose.”

• Read our expert’s advice on how to manage a fluid restriction in hot weather.
• Learn about the signs of dehydration and how to stay hydrated.

5. Bring your healthy habits home

Keep the holiday vibe by making healthy new habits part of your everyday routine. “It takes time to build new habits,” says Dr Hibberd. “Set clear goals, think about what you enjoyed while you were away, and make a note of why you enjoyed doing it and the gains you got.”

Setting aside time for your chosen activity is vital too. Dr Hibberd suggests trying to work it into your existing routine, for example, do 20 minutes of exercise when you get up, make everyday journeys on foot or bike where you can, or take a lunchtime walk or swim. The longer you maintain your new lifestyle, the easier it will become.

• Read about how to prepare for a holiday when you have a heart condition.

What to read next...