Summer is known for long days and endless sunshine. While it’s the perfect time to sit back and work on your tan, it’s also the time to focus on that work-life balance. The best way to do that? Take those PTO days. And in order to make the most out of those vacay days our friends at Olly are here to ensure that we’re supported from the inside out. From taking the right supplements to staying hydrated, we’re sharing our top five tips to stay healthy when you’re on the move this summer.

Tip #1: Catch Enough Zzz’s

Sleep? Why? I’m on vacation. I hear you but trust me, if you’re allowing your body to reset, and recuperate, you’ll feel like a new person every time you wake up. By sleeping enough, you’ll also be able to shake the symptoms of jet lag. If you’re traveling internationally, try to sleep based on the timezone of the country that you’re traveling to. Same goes for domestic flights. To ensure a restful sleep, I recommend taking a melatonin-based sleep aid, like Olly’s “Sleep” supplement. By combining melatonin, L-Theanine, and  botanicals like chamomile and passionflower, you’ll boost your body's natural sleep hormone to help mellow your mind and calm your senses.

Tip #2: Indulgence Done Right

I’m the biggest advocate for experimenting with food when traveling. Trying local cuisine is one of the most authentic and eye-opening experiences you can have. But I’m also the first one to get a stomach ache. That’s why I’ve learned to balance my consumption of local cuisine with diet stabilizers like fresh vegetables and fruit. The natural fibers will support a healthy digestive system, so you can avoid any of the painful cramping, nausea, or fatigue that might accompany an imbalanced diet. You should also be taking a probiotic and prebiotic supplement. Prebiotics act as a fertilizer for the good bacteria in your gut, whereas probiotics are the actual beneficial bacteria that support healthy digestion. Olly’s “Probiotic + Prebiotic” supplement supports a healthy digestive tract and immune system.

Tip #3: Hydrate, Hydrate, Hydrate

Drink, drink, drink. 60% of the human adult body is composed of water, but most of us are not drinking the recommended two to three liters of water a day (that’s about 74 ounces). When you’re well-hydrated, your body keeps cool, you’re able to flush toxins, and your skin is beautifully supple. You’ve got to keep that vacation glow, right? Travel with a water bottle that’s a manageable size, anything too large and you might want to leave it in the hotel room. I would also recommend a water bottle that is a twist off, rather than one with a built-in reusable straw. On a recent flight, I took an unintentional shower in my seat because the air pressure had built up in my water bottles’ straw. One Sip. Water. Everywhere.

Tip #4: Move Your Body

Some people recommend doing full-on workouts when traveling. And while I want to believe that that’s an option, it’s never been something I’m able to do. You can increase blood flow to your muscles and elevate your happy endorphins without crushing it at the hotel gym. And I’m all about that balance. Try to move your body for at least 20 minutes a day, which should be easy for most people who are walking everywhere in the city they’re visiting. On your more relaxed days (say, sitting poolside or cozying up next to a fireplace), try to get in 20 minutes of stretching or low-impact yoga. You’ll still give your muscles the movement they need and won’t break a sweat. Combine these daily movement goals with Olly’s “The Perfect Women's Multi” vitamin, which delivers a dose of 18 essential nutrients so you can keep doing all the amazing things that matter to you.  

Tip #5: Stress Less

Managing your stress is easier said than done. Maybe you missed your flight, checked into the wrong hostel, or lost your passport. Traveling can be stressful and when you feel stressed, your immune system's ability to fight off antigens is reduced, mainly because corticosteroid (the stress hormone) suppresses the effectiveness of the immune system. Luckily, there are ways that you can manage stress in seemingly unmanageable situations. First, try square breathing. Breathe in for four seconds, hold for four seconds (don’t do this if you’re pregnant), and breathe out for four seconds.

Second, remove yourself from the situation, if you can. Do a quick lap around the block and think about possible resolutions without the help of anyone else. Feel empowered by your ability to make the first decision, then consult those around you. And third, take a stress related supplement. Olly’s “Goodbye Stress” uses gaba to combat the acute effects of stress within 30 to 60 minutes. Bye, bad vibes.

Sponsor: Olly

MORE ON THE BLOG