2026-07-02T15:01:00
(BPT) – Summer travel season is here, and it’s time to pack your bags for your next adventure. In between packing for your trip, heading to the airport to catch your international flight or loading up your car for a quintessential road trip, it can be challenging to stay on top of the healthy habits that come naturally when you’re at home.
To help you stay hydrated and energized during hot-weather travel, Registered Dietitian and Nutritionist Dawn Jackson Blatner shares her simple, everyday travel tips so you can make the most of every summer vacation.
Give your water a flavorful twist
Adding delicious and refreshing flavors to your water is a great way to encourage consistent hydration throughout your travels. You can easily upgrade your hydration game by squeezing fresh lemon and adding an electrolyte pack into your water. Lemon provides a zesty, citrusy taste and offers a little boost of vitamin C to help you meet your hydration goals throughout the day.
You can even try experimenting with other fun flavor combinations like cucumber and mint or strawberries and basil.
Eat when the locals do
Traveling across time zones can be hard on your body. To help minimize jet lag, Blatner recommends transitioning to local meal times as soon as you possibly can.
Eating meals and snacks according to your destination’s schedule can help align your body’s natural rhythms with the new time zone. This simple shift makes it much easier to maintain your energy levels during the day and get quality sleep at night during your trip.
Load up on hydrating food
Hot weather increases fluid losses through sweat, so don’t rely on beverages alone to stay hydrated. Blatner recommends pairing protein-rich meals with hydrating fruits and vegetables like berries, watermelon, cucumbers, tomatoes and leafy greens to help boost both hydration and nutrition during hot-weather travel.
Pro tip: Summer is peak berry season, making it the perfect time to enjoy them while you travel. Berries naturally provide hydration, fiber and antioxidants, so try adding them to your meals and snacks whenever possible during your summer travels.
Prep on-the-go snacks
When you’re on the road, convenience is key. Instead of relying on roadside gas station fare, Blatner suggests preparing simple and nutritious meals and snacks you can have on the go.
One easy way to fuel your summer adventures is with these Fitness Snack Packs Dawn created with Eggland’s Best. Packed with protein and fresh seasonal produce, it’s a simple snack that helps you stay on track with your health goals while you’re on the go.
The recipe uses Eggland’s Best eggs, which contain more than double the Vitamin B12 compared to ordinary eggs, supporting natural energy throughout your busy summer days. They also contain 25% less saturated fat than ordinary eggs, making them a smart addition to a balanced diet.
Prep time: 5 minutes
Makes: 4
Ingredients
- 8 Eggland’s Best Eggs
- 2 cups fresh berries
- 1 cup whole grain pretzels
- 2 cheese sticks, cut into bite-size pieces
Preparation
- In a medium pot, add water and bring to a boil.
- Reduce heat to a simmer, add eggs and simmer for 12 minutes.
- Drain the eggs, put them into an ice bath to stop the cooking, and then peel.
- Line up four meal prep containers, and to each add 2 hard-cooked eggs + 1/2 cup berries + 1/4 cup pretzels + 1/2 cheese stick, cut in pieces.
- Store snack packs covered in the fridge for up to 5 days.
Additional Notes:
- Time saver: Buy EB hard-cooked eggs
- Use your favorite berries or swap to 1 peeled clementine/mandarin orange
- Swap pretzels for whole grain crackers, if you prefer
- Use your favorite type of cheese stick like mozzarella, cheddar or jack
This summer, don’t let your good habits go by the wayside. Using these expert tips, you can enjoy your adventures and stay hydrated and energized, no matter where your trips take you. To find more easy, nutritious recipes to support your summer travels, visit EgglandsBest.com.
