Vacations are supposed to be about having fun and getting some R and R. However, you have to keep your body prepared for all the activities you are most likely going to do. Travelling, binging on delicious food, late night partying and drinking can all cause a stir in your diet and immune system. So, plan ahead and keep your body fit during and even before and after you head up to your summer getaway.

Before your vacation, give your immune system a boost. Travelling means you’ll encounter lots of people in the airport or train terminals so you have to strengthen up your body’s defenses against coughs and colds. If you plan about sampling great cuisines to where you are headed to, prep up your GI tract by popping up some probiotics. Gastritis and diarrhea are common during traveling because eating outside subjects you to food that may not be well-prepared. And, if you plan to go on late night parties then try to get lots of sleep several days before you go. Don’t forget to bring with you some medications like antacids, antihistamines, pain relievers and anti-diarrheal medications.

During your vacation don’t just lounge out in the sun. Instead, go swimming. Take up activities that involve you moving actively like hiking, biking or walking in the beach or the mall. Rather than being glued to your seat and sipping your drinks, get up and dance on the floor. To avoid weight gain, designate one meal each day as a splurge. Eat fruits and drinks lots of water.

After your vacation, try easing your way into your exercise and diet routines. Don’t let yourself get caught up by post-vacation syndrome. Keep yourself moving and busy so you can get back to your usual self and routine right away.