A vacation can do wonders when it comes to reducing your stress levels, but it also can derail a healthy fitness regimen. Even some of the most die-hard exercisers find it difficult to stick with a workout program when away from home. Sure, many have good intentions. They may even pack their workout attire. But unfortunately in some cases, their gear doesn’t make it out of the suitcase until they’re back home.

Traveling doesn’t have to interrupt — or lead you to completely abandon — your healthy habits. You can still fit in exercise time when away from home, whether you find yourself in a warm or cold climate. Even if bad weather forces you into hotel room seclusion, there are exercises you can complete without a single piece of equipment.

Here are some tips to help you stay fit while traveling and avoid coming home with unwanted extra baggage.

Wear a fitness tracker

Make sure before your trip that you invest in a smart tracker so you can keep tabs on your steps. If you notice that you’re not as active as you’d hoped, you can end the day with a nice walk or quick workout in your hotel room using resistance bands.

Stay hydrated

Traveling can oftentimes dehydrate you and when you don’t take enough fluids, it’s easy to confuse dehydration with hunger and end up eating a lot more than you should have when in reality, all your body needs is some water. As you probably know, recommendations for the amount of fluids one needs to consume in a day varies from person to person, but an easy way to check if you’re dehydrated is the color of your urine. If you’re well-hydrated, it should be pale yellow or clear and if it’s dark yellow or amber, that’s oftentimes a sign of dehydration. Try to drink 1/2 gallon a day.

Take the stairs and sight-see by foot

Do yourself a favor by avoiding elevators and take the stairs! It’s an easy way to work in activity into your day and a great calorie burner. And, as you wander and explore, plan your activities around walkable areas. Visit the parks, discover hiking trails and all other places where you can wrack up walking miles! 

Start your day with cardio

Jogging or walking through a city you’ve never seen before isn’t easy but it’s a great way to cover more ground faster and see some of the most popular tourist attractions in less time. There’s always a risk of getting lost but finding your way back is part of the fun. 

Enjoy Local Delicacies 

Plan to enjoy some special meals without going overboard. And don’t be afraid to ask waitstaff at restaurants whether it’s possible for them to prepare your favorite dishes with a few healthy modifications.

Prepare Snacks

If your journey includes a lot of time in the car or on a plane, be sure to pack some healthy snacks so you aren’t forced to eat at all the fast-food and convenience shops along the way.

Play in the Pool

If lounging poolside is part of your vacation plans, then hop in the pool every 20 minutes for five to 10 minutes of pool walking. (Try it in waist-deep or higher water for a challenging workout.)