Nutrition Edit

Summer travel offers the opportunity to explore new places, experience different cultures, and step away from daily routines. In fact, research as shown that travel can be beneficial for mental wellbeing and stress reduction. [1]

However, travel, and its associated lifestyle disruptions can influence multiple aspects of health and overall wellness, specifically changes in environment, climate, diet, and sleep patterns. Understanding these changes can help you make informed choices and maintain your wellbeing while away.

Different Water, Different Routine

Water composition can vary between regions, with differences in mineral content, hardness, and treatment methods. While these variations are generally safe, some travellers notice differences in digestion, hydration, or how their skin feels when adapting to a new environment.

Hard water, for example, contains higher levels of minerals such as calcium and magnesium, which may leave skin feeling drier or tighter after washing. These changes in water may disrupt the skin barrier, increase trans-epidermal water loss (TEWL), and contribute to dryness and irritation, particularly in those with sensitive skin. [2]

Warmer Climates

Summer travel often means higher temperatures, increased sun exposure, and more time spent outdoors. In warm weather, the body loses more water through sweating as it works to regulate temperature.

Research suggests that hydration plays an important role in maintaining normal skin function. [3] Adequate water intake supports skin hydration and elasticity, while dehydration can contribute to dryness and a dull or tired-looking complexion. [3] Combined with sun exposure, travel to warmer climates can place additional demands on the skin, so maintaining hydration may help support normal skin moisture levels.

Using a reusable water bottle and adding water-rich foods such as cucumber, watermelon, berries, and citrus fruits to your meals can help contribute to your daily fluid intake and remain refreshed while travelling.

Time Zone Adjustments

Travelling across time zones can disrupt the body's circadian rhythm, the internal clock that regulates sleep. Research shows that circadian disruption can affect sleep quality and recovery, leaving travellers feeling fatigued and less energised. [4]

Research suggests that sleep quality may influence several aspects of skin appearance and function. During sleep, the skin undergoes important repair and regeneration processes. Prioritising quality sleep, staying hydrated, and getting natural daylight exposure may help maintain normal daily routines while adjusting to new time zones.

Dietary Changes

Trying local cuisines is one of the most exciting parts of travelling. From long restaurant lunches to spontaneous snacks and late night dinners, holiday eating patterns often look very different from everyday life.

Research shows that dietary patterns play an important role in overall health, providing a range of nutrients that contribute to normal bodily functions. Nutrients such as vitamin C, zinc, fatty acids, and antioxidants are essential for maintaining normal skin function and protecting cells from oxidative stress. [5] While enjoying local foods is part of the travel experience, aiming for a balanced diet rich in fruits, vegetables, healthy fats, and protein can help maintain nutritional intake while travelling.

Busy Travel Days

Long journeys, early flights, and disrupted routines can make it more difficult to prioritise wellness behaviours.

Studies consistently show that routine plays an important role in maintaining healthy lifestyle habits, including sleep, hydration, nutrition, and physical activity. When routines become disrupted, these habits are often the first to be affected. [6] Creating simple, achievable wellness habits while travelling can help maintain consistency without taking away from the enjoyment of your trip.

Sources:

[1] The Psychological Benefits of Travel [Internet]. Parinc.com. 2026. https://www.parinc.com/learning-center/par-blog/detail/blog/2026/01/07/the-psychological-benefits-of-travel

[2] The Effect of Water Hardness on Surfactant Deposition after Washing and Subsequent Skin Irritation in Atopic Dermatitis Patients and Healthy Control Subjects. Journal of Investigative Dermatology [Internet]. 2018 Jan 1;138(1):68–77. https://www.sciencedirect.com/science/article/pii/S0022202X1732938X

[3] Palma ML, Monteiro C, Tavares L, Julia M, Rodrigues LM. Relationship between the dietary intake of water and skin hydration. Biomed Biopharm Res. 2012;9:173–181.‌

[4] Potter GDM, Skene DJ, Arendt J, Cade JE, Grant PJ, Hardie LJ. Circadian Rhythm and Sleep Disruption: Causes, Metabolic Consequences, and Countermeasures. Endocrine Reviews [Internet]. 2016 Dec;37(6):584–608. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5142605/

[5] Assaf S, Kelly O. Nutritional Dermatology: Optimizing Dietary Choices for Skin Health. Nutrients. 2024 Dec 27;17(1):60–0.

[6] Cepni AB, Kirschmann JM, Rodriguez A, Johnston CA. When Routines Break: The Health Implications of Disrupted Daily Life. American Journal of Lifestyle Medicine. 2025 Sep 29;