The 5 Travel Hacks<\/h2>\n\n\n\n![\"Travel](\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2025\/05\/travel-hack-1-1.jpg\")
<\/figure>\n\n\n1. Travel Hack: Plan Your Accommodations Strategically<\/h3>\n\n\n
When you\u2019re in the planning stages, you might want to consider opting for a long-term rental (like an Airbnb or a vacation rental with a kitchen) versus a hotel. In this case, you can better control your food intake since you\u2019re bringing or buying it yourself, says Vicki Koenig, MS, RD, CDN<\/a>, a dietitian specializing in gut health<\/a> and diabetes in Hudson Valley, New York.<\/p>\n\n\n\u201cIf you\u2019re visiting [or staying with] family or friends, check in with the host and offer to bring what you need,\u201d she continues. After all, you don\u2019t want to be stranded with limited choices or feel pressured to deviate from the foods that make you feel good.<\/p>\n\n\n
2. Travel Hack: Always Pack Snacks<\/h3>\n\n\n\n![\"travel](\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2025\/05\/travel-hack.jpg\")
<\/figure>\n\n\nNo matter where you go or stay, it\u2019s always a good idea to bring your own healthy snacks. Doing so will help keep your energy levels up throughout the day, keep your hunger cues in check, and avoid feeling the need to buy less nutritious fare once you\u2019ve officially crossed over into the hangry zone.<\/p>\n\n\n
\u201cLightweight, easy-to-carry snacks like dried prunes, nuts, and protein<\/a> bars help to curb hunger, stabilize blood sugar levels, and prevent overeating during long stretches between meals,\u201d says Jessica Strawn MA, RDN<\/a>, a dietitian specializing in kidney health in Houston, Texas. \u201cAs a bonus, prunes support digestion and help prevent constipation<\/a>, keeping you comfortable throughout your travels.\u201d<\/p>\n\n\nTip: <\/strong>HUM\u2019s Flatter Me Fiber<\/a> is another worthy add in your suitcase to curb cravings, debloat, and promote digestive regularity while traveling.<\/p>\n\n\nSimilarly, Strawn advises keeping ginger chews or tea on hand for a smoother travel experience. It\u2019s a tried-and-true natural remedy to soothe stomach discomfort whether from traveling itself, new foods, or time-zone shifts.<\/p>\n\n\n
3. Travel Hack: Fill Up on Water Throughout the Day<\/h3>\n\n\n
Not only is staying hydrated<\/a> crucial for your energy and well-being (especially in the summer); it\u2019s also crucial to aid digestion, support weight loss<\/a>, and reduce cravings for sugary drinks, says Strawn. \u201cDuring my travels across 17 European countries, mineral water was served with most meals, helping me stay hydrated while avoiding high-calorie beverages like alcohol<\/a>,\u201d she shares.<\/p>\n\n\n
On top of opting for water as your beverage at mealtimes, be sure to pack your own reusable water bottle and carry (and refill) it all day long. While plain H2O is the gold standard, Strawn enjoys sparkling mineral water for the extra zhuzh and bubbly satisfaction. (Just be mindful of your intake in case it triggers bloating<\/a> for you.)<\/p>\n\n\n4. Travel Hack: Prepare for Dining Out<\/h3>\n\n\n
Summer vacation often includes dining at restaurants, which can be tricky territory for some folks. If you want to stick as close to your typical regimen as possible, Koenig suggests checking the menus before arriving. \u201cEmphasize leaner protein with a special salad or extra veggies,\u201d she advises. \u201cYou can even call ahead to ask about a special order.\u201d<\/p>\n\n\n
5. Travel Hack: Explore the Local Culinary Scene<\/h3>\n\n\n
While it can be helpful for your digestion and weight alike to keep things within your usual bounds, both dietitians suggest leaning into fresh, new, and local foods while on vacation. \u201cWhen traveling, embrace local and seasonal foods whether it\u2019s fresh peaches in the Southeast, salmon in the Northwest, gelato in Rome, or jerk chicken by the Caribbean beach,\u201d Strawn shares.<\/p>\n\n\n
You also don\u2019t have to throw all caution to the wind. \u201cPair meals with a salad or vegetables to balance flavors, prevent overindulging, and enjoy a nourishing, unforgettable culinary experience,\u201d she continues.<\/p>\n\n\n
In addition, Koenig suggests hitting the farmer\u2019s market (or independent food shops) wherever your travels take you. \u201cIt\u2019s a great way to meet the locals and have access to fresh food,\u201d she shares. An added bonus: \u201cThey can also tell you the best hikes in the area<\/a> to keep your exercise up instead of driving everywhere.\u201d<\/p>\n\n\nThe Travel Hack Takeaway <\/h2>\n\n\n
While on vacation this summer, allow yourself to strike a balance between routine and newness. The former (by way of planning some basics ahead of time, bringing your own snacks, and investigating the food scene) will help you avoid digestive distress and straying too far from your long-standing health and weight goals. The latter, meanwhile, will let you lean into joy and exploration. After all, sacrifices and regrets don\u2019t have a rightful place in any itinerary.<\/p>\n\n\n
\u201cHaving a vacation means enjoying yourself,\u201d Koenig concludes. \u201cYou may not stay on plan 100 percent, but if you plan ahead,\u201d as well as give yourself grace for some wiggle room, \u201cyou won\u2019t need to suffer the consequences.\u201d<\/p>\n\n\n\n
<\/figure>\n\n\n1. Travel Hack: Plan Your Accommodations Strategically<\/h3>\n\n\n
When you\u2019re in the planning stages, you might want to consider opting for a long-term rental (like an Airbnb or a vacation rental with a kitchen) versus a hotel. In this case, you can better control your food intake since you\u2019re bringing or buying it yourself, says Vicki Koenig, MS, RD, CDN<\/a>, a dietitian specializing in gut health<\/a> and diabetes in Hudson Valley, New York.<\/p>\n\n\n \u201cIf you\u2019re visiting [or staying with] family or friends, check in with the host and offer to bring what you need,\u201d she continues. After all, you don\u2019t want to be stranded with limited choices or feel pressured to deviate from the foods that make you feel good.<\/p>\n\n\n No matter where you go or stay, it\u2019s always a good idea to bring your own healthy snacks. Doing so will help keep your energy levels up throughout the day, keep your hunger cues in check, and avoid feeling the need to buy less nutritious fare once you\u2019ve officially crossed over into the hangry zone.<\/p>\n\n\n \u201cLightweight, easy-to-carry snacks like dried prunes, nuts, and protein<\/a> bars help to curb hunger, stabilize blood sugar levels, and prevent overeating during long stretches between meals,\u201d says Jessica Strawn MA, RDN<\/a>, a dietitian specializing in kidney health in Houston, Texas. \u201cAs a bonus, prunes support digestion and help prevent constipation<\/a>, keeping you comfortable throughout your travels.\u201d<\/p>\n\n\n Tip: <\/strong>HUM\u2019s Flatter Me Fiber<\/a> is another worthy add in your suitcase to curb cravings, debloat, and promote digestive regularity while traveling.<\/p>\n\n\n Similarly, Strawn advises keeping ginger chews or tea on hand for a smoother travel experience. It\u2019s a tried-and-true natural remedy to soothe stomach discomfort whether from traveling itself, new foods, or time-zone shifts.<\/p>\n\n\n Not only is staying hydrated<\/a> crucial for your energy and well-being (especially in the summer); it\u2019s also crucial to aid digestion, support weight loss<\/a>, and reduce cravings for sugary drinks, says Strawn. \u201cDuring my travels across 17 European countries, mineral water was served with most meals, helping me stay hydrated while avoiding high-calorie beverages like alcohol<\/a>,\u201d she shares.<\/p>\n\n\n Summer vacation often includes dining at restaurants, which can be tricky territory for some folks. If you want to stick as close to your typical regimen as possible, Koenig suggests checking the menus before arriving. \u201cEmphasize leaner protein with a special salad or extra veggies,\u201d she advises. \u201cYou can even call ahead to ask about a special order.\u201d<\/p>\n\n\n While it can be helpful for your digestion and weight alike to keep things within your usual bounds, both dietitians suggest leaning into fresh, new, and local foods while on vacation. \u201cWhen traveling, embrace local and seasonal foods whether it\u2019s fresh peaches in the Southeast, salmon in the Northwest, gelato in Rome, or jerk chicken by the Caribbean beach,\u201d Strawn shares.<\/p>\n\n\n You also don\u2019t have to throw all caution to the wind. \u201cPair meals with a salad or vegetables to balance flavors, prevent overindulging, and enjoy a nourishing, unforgettable culinary experience,\u201d she continues.<\/p>\n\n\n In addition, Koenig suggests hitting the farmer\u2019s market (or independent food shops) wherever your travels take you. \u201cIt\u2019s a great way to meet the locals and have access to fresh food,\u201d she shares. An added bonus: \u201cThey can also tell you the best hikes in the area<\/a> to keep your exercise up instead of driving everywhere.\u201d<\/p>\n\n\n While on vacation this summer, allow yourself to strike a balance between routine and newness. The former (by way of planning some basics ahead of time, bringing your own snacks, and investigating the food scene) will help you avoid digestive distress and straying too far from your long-standing health and weight goals. The latter, meanwhile, will let you lean into joy and exploration. After all, sacrifices and regrets don\u2019t have a rightful place in any itinerary.<\/p>\n\n\n \u201cHaving a vacation means enjoying yourself,\u201d Koenig concludes. \u201cYou may not stay on plan 100 percent, but if you plan ahead,\u201d as well as give yourself grace for some wiggle room, \u201cyou won\u2019t need to suffer the consequences.\u201d<\/p>\n\n\n\n2. Travel Hack: Always Pack Snacks<\/h3>\n\n\n\n
<\/figure>\n\n\n3. Travel Hack: Fill Up on Water Throughout the Day<\/h3>\n\n\n
On top of opting for water as your beverage at mealtimes, be sure to pack your own reusable water bottle and carry (and refill) it all day long. While plain H2O is the gold standard, Strawn enjoys sparkling mineral water for the extra zhuzh and bubbly satisfaction. (Just be mindful of your intake in case it triggers bloating<\/a> for you.)<\/p>\n\n\n4. Travel Hack: Prepare for Dining Out<\/h3>\n\n\n
5. Travel Hack: Explore the Local Culinary Scene<\/h3>\n\n\n
The Travel Hack Takeaway <\/h2>\n\n\n