Cruises are amazing—who doesn’t love exploring new places and relaxing on the open sea? But with all the delicious food and fun activities, it’s easy to let healthy habits slip. This guide is packed with practical tips on how to stay healthy on a cruise ship, so you can enjoy your vacation and feel your best. We’ll cover everything from smart food choices and onboard fitness to staying safe in the sun and keeping those pesky germs at bay. Ready to have an amazing and healthy cruise? Let’s go!
Is Staying Hydrated on a Cruise Important?
Staying hydrated is crucial, especially when you’re out in the sun or participating in physical activities. Cruise ships often have a variety of beverages available, but water should be your primary choice. Carry a refillable water bottle and take advantage of water stations around the ship.
Key Takeaways
- Balance indulgence with healthy choices: Enjoy the delicious food available on cruises, but remember to incorporate fruits, vegetables, and lean proteins into your meals. Staying hydrated is also essential for feeling your best.
- Stay active on and off the ship: Take advantage of the ship’s gym and pools, and choose shore excursions that involve physical activity like walking tours or kayaking. Even exploring port cities on foot can help you stay active.
- Be prepared and practice good hygiene: Pack a small first-aid kit with any personal medications, and wash your hands frequently. Familiarize yourself with the cruise line’s health and safety protocols for a worry-free trip.
Fuel Your Cruise: Smart Food Choices
Cruise ships are known for their extensive dining options, including buffets and specialty restaurants. While it’s tempting to indulge, try to maintain a balanced diet. Include plenty of fruits, vegetables, lean proteins, and whole grains in your meals. Avoid overeating and be mindful of portion sizes.
Breakfast
Prioritizing whole grains, protein, and healthy fats
Start your day with a nutritious breakfast that includes whole grains, protein, and healthy fats. This combination will keep you feeling full and energized for your cruise activities. A balanced breakfast sets the tone for the rest of the day and helps you make healthier choices throughout your trip.
Example: Eggs, oatmeal, fruit with occasional bacon
A great example of a healthy cruise breakfast is a combination of eggs, oatmeal, and fruit. You can even add a little bacon occasionally for a treat. This breakfast provides protein from the eggs, fiber from the oatmeal and fruit, and healthy fats to keep you satisfied. Think of it as fuel for exploring the ship or enjoying a shore excursion.
Ordering breakfast to your room to avoid the buffet
If you’re worried about overindulging at the breakfast buffet, consider ordering breakfast directly to your cabin. This allows you to choose exactly what you want and avoid the temptation of piling your plate high with pastries or other less healthy options. Plus, enjoying breakfast on your balcony with a beautiful ocean view is a great way to start the day!
Lunch
Incorporating large salads
Make salads a staple of your lunchtime meals. Large salads filled with fresh vegetables and lean protein are a great way to get your fill of nutrients without overdoing the calories. Large salads can be surprisingly filling and satisfying, especially when you add some grilled chicken or fish.
Example: Large salad, sometimes with additions like a burrito or sausage, occasional pizza
While a large salad is a great base for lunch, you can add other items occasionally to mix things up. Consider adding a small burrito, a piece of grilled sausage, or even enjoying a slice of pizza once in a while. Balance is key to enjoying your cruise without feeling deprived.
Skipping lunch if indulging in afternoon tea
If you plan to partake in the traditional afternoon tea, consider skipping lunch or having a very light one. Afternoon tea often includes scones, sandwiches, and pastries, which can add up in calories. Adjusting your lunch plans accordingly can help you manage your overall food intake for the day.
Having a light lunch if planning a big dinner
Similarly, if you’re looking forward to a special dinner at one of the ship’s specialty restaurants, opt for a lighter lunch. This way, you can fully enjoy your dinner without feeling overly full or sluggish. It’s all about planning ahead and making mindful choices.
Dinner
Limiting dinner to two courses
One strategy for managing your food intake at dinner is to limit yourself to two courses. Choose either an appetizer and a main course or a main course and dessert. This helps you control portions and avoid overeating. It’s a simple yet effective way to enjoy a satisfying meal without going overboard.
Skipping bread
Resist the temptation to fill up on bread before your meal. While those warm rolls might be tempting, they can quickly add extra calories without much nutritional value. Skipping the breadbasket allows you to savor your chosen courses and avoid feeling overly full.
Planning meals and choosing lean protein and vegetables at buffets
If you’re dining at the buffet, take a moment to survey the options before filling your plate. Choose lean protein sources like grilled fish or chicken, and load up on vegetables. Planning your meals, even at a buffet, can help you make healthier choices and avoid overindulging.
Snacks
Healthy options: Fruit, nuts, peanut butter with bread
Keep healthy snacks on hand to avoid getting overly hungry between meals. Pack some fruit, nuts, or peanut butter and bread in your bag for excursions or to enjoy on the ship. These snacks provide sustained energy and prevent you from reaching for less healthy options when hunger strikes. You can often find great deals on snacks when you book your cruise.
Occasional indulgences: Pizza
It’s perfectly fine to indulge in occasional treats like pizza. Depriving yourself entirely can lead to cravings and overindulging later on. Enjoy your favorite treats in moderation and savor every bite.
General Tips
Mindful eating practices: Eating slowly, savoring food, stopping when comfortably full
Practice mindful eating by slowing down, savoring each bite, and paying attention to your body’s fullness cues. Eating slowly allows your body to register when it’s satisfied, preventing you from overeating. Mindful eating is a helpful strategy both on and off a cruise ship.
Intuitive eating: Allowing occasional indulgences without guilt
Embrace the concept of intuitive eating, which allows for occasional indulgences without guilt. It’s about listening to your body and enjoying the foods you love in moderation. Intuitive eating can help you maintain a healthy relationship with food while still enjoying your cruise.
Mixing healthy and indulgent choices throughout the cruise
Strive for a balance of healthy and indulgent choices throughout your cruise. Don’t feel pressured to be perfectly healthy all the time. Enjoy the special treats and experiences, but also make sure to incorporate nutritious meals and snacks into your overall plan.
Choosing “healthy options” on the menu (often marked with a symbol)
Many cruise lines offer “healthy options” on their menus, often marked with a symbol like a heart. Take advantage of these options when available to make healthier choices without sacrificing flavor or enjoyment. Choosing healthy options can make a big difference in your overall well-being during your trip. Before your cruise, research different cruise lines and their dining options to get a better idea of what to expect.
Skipping the buffet to avoid overeating and excessive dessert temptations
If you find it difficult to control your portions at buffets, consider opting for sit-down meals instead. Sit-down restaurants offer a more structured dining experience with controlled portions and fewer tempting desserts readily available. Skipping the buffet can be a helpful strategy for managing your food intake and making healthier choices.
Keep Moving: Fun Fitness on Your Cruise
Most cruise ships offer a range of fitness facilities, including gyms, running tracks, and group exercise classes. Take advantage of these amenities to stay active. Additionally, many cruises offer wellness activities such as yoga, Pilates, and dance classes. Participating in these activities can help you stay fit and energized.
Onboard Activities
Working out in the ship’s gym
Most cruise ships have well-equipped gyms onboard, offering a convenient way to maintain your fitness routine while traveling. Pack your workout clothes and plan to hit the gym for a quick session. Even just 20 minutes can make a difference in how you feel, according to this Forbes article. A little pre-planning helps too—set out your workout clothes the night before so you’re ready to go.
Swimming or treading water in the ship’s pool
Take advantage of the ship’s pool for a refreshing swim or some invigorating water aerobics. Treading water is a surprisingly effective workout, and it’s a fun way to cool off and stay active.
Taking the stairs instead of the elevator
This simple change can add more steps to your day and help you burn extra calories. Skip the elevator and opt for the stairs whenever possible. It’s a small change that can make a big difference over the course of your cruise, as suggested by this Forbes article.
Participating in onboard dance classes and parties
Many cruise lines offer dance classes and parties as part of their onboard entertainment. These are a fantastic way to get your heart rate up while having fun. Check your ship’s daily schedule for available classes and parties.
Running or walking briskly on the ship’s track
Most cruise ships have a dedicated walking or running track. Start your day with a brisk walk or run to enjoy the fresh air and ocean views while getting some exercise. Aim for at least two walks or runs per day to maximize the benefits.
Shore Excursions
Choosing active shore excursions
When selecting shore excursions, look for options that involve physical activity. Consider walking tours, hiking, kayaking, snorkeling, or swimming. These activities allow you to explore your destination while staying active and healthy. For inspiration and to find the perfect excursion for you, browse CruiseSheet’s cruise deals and explore the various activities offered at different destinations.
Walking in port cities
Instead of taking a taxi or bus, explore port cities on foot. Walking allows you to discover hidden gems, local shops, and charming cafes while burning calories and enjoying the sights. It’s a great way to immerse yourself in the local culture and stay active at the same time. Before you go, research your ports of call on CruiseSheet to get a feel for the layout and identify points of interest you’d like to visit on foot.
Healthy Cruise Habits: Hygiene Must-Dos
Maintaining good hygiene is essential to avoid illnesses, especially in a confined environment like a cruise ship. Wash your hands frequently with soap and water, use hand sanitizers, and avoid touching your face. Many cruise lines have implemented enhanced cleaning practices and hand sanitizing stations throughout the ship.
Handwashing
Importance of handwashing to prevent gastrointestinal illnesses like norovirus
Handwashing is your first line of defense against bugs like norovirus, which can cause gastrointestinal illness. Proper handwashing significantly reduces the spread of these illnesses, especially on cruise ships. Think of it as your superpower against unwanted stomach issues! The CDC emphasizes handwashing as a key prevention method, so lather up and keep those germs away.
While norovirus outbreaks are infrequent, good hygiene is crucial
Norovirus outbreaks on cruise ships are less common than you might think (the CDC confirms this), but good hygiene is still essential. Why take chances? Regularly washing your hands with soap and water, especially after using the restroom and before eating, can make all the difference in protecting yourself and others. A little care goes a long way toward a healthy and happy vacation.
CDC Resources
Tips for healthy cruising
Planning a cruise? The CDC offers helpful resources to help you stay healthy on your trip. From hand hygiene tips to vaccination recommendations, they’ve got you covered. Reviewing their advice before you sail can help ensure a smooth and enjoyable cruise.
Information on the Vessel Sanitation Program (VSP)
Ever wondered how cruise ships maintain such high sanitation standards? The CDC’s Vessel Sanitation Program (VSP) plays a vital role. This program inspects ships to prevent and control the spread of gastrointestinal illnesses. They focus on key areas like food safety, water quality, and overall sanitation, helping create a healthier environment for everyone onboard.
Eight key areas of ship inspection
The VSP is thorough when it comes to ship inspections. They cover eight key areas, including food preparation, water sanitation, and public area cleanliness. These checks help ensure that cruise ships meet strict health and safety standards, giving you peace of mind as you enjoy your vacation. Knowing these standards are in place can make your trip even more relaxing. If you’re curious about ships and their itineraries, CruiseSheet offers detailed information on various cruise lines and their offerings. You can explore different options and find the perfect cruise for you.
Sleep Well, Cruise Better: Rest and Recharge
Sleep is vital for your overall health and well-being. Ensure you get enough rest by sticking to a regular sleep schedule. Choose a cabin that is quiet and away from noisy areas like elevators and entertainment venues to ensure a restful night’s sleep.
Prioritizing sleep (at least 7 hours)
Let’s be honest, with so much to do on a cruise, sleep can sometimes take a backseat. But getting enough rest is key to actually enjoying all those amazing onboard activities and shore excursions. Aim for at least seven hours of sleep each night—it can make a world of difference in your energy levels and overall mood. Think of it as an investment in your vacation experience! A well-rested you is a happy you, ready to take on whatever adventures the cruise has in store. Plus, getting enough sleep helps your immune system, which is especially important in close quarters like a cruise ship. Forbes offers some great advice on staying healthy while cruising, including prioritizing sleep.
Using an eye mask or earplugs if needed
If you’re a light sleeper, packing an eye mask and earplugs can be a game-changer. Cruise ships can sometimes be noisy, with hallway chatter or early-morning announcements. These simple tools can create a more peaceful sleep environment, blocking out unwanted light and sound. Even if you don’t typically use them at home, consider bringing them along—you might be surprised how much they improve your sleep quality on a cruise. And if you forget to pack them, don’t worry! Many cruise lines provide earplugs upon request, or you can usually purchase them in the onboard shops. Travel Addicts Life has some additional tips for getting a good night’s sleep while traveling.
Stress-Free Cruising: Relaxation Tips
Cruises are meant to be relaxing, but planning activities and excursions can sometimes be stressful. Take time to unwind and relax. Many cruise ships have spa facilities offering massages, facials, and other treatments. Consider booking a spa day to pamper yourself and reduce stress.
Sun’s Out, Protection On: Cruise Sun Safety
Spending time on the deck or exploring ports can expose you to the sun’s harmful rays. Protect yourself by wearing sunscreen with a high SPF, a wide-brimmed hat, and sunglasses. Reapply sunscreen regularly, especially after swimming or sweating.
Limiting Sun Exposure
While basking in the sun is a quintessential part of the cruise experience, doing so safely is important. Excessive sun exposure can lead to sunburn, premature aging, and even skin cancer. One of the easiest ways to protect yourself is to limit your direct sun exposure, especially during peak hours (generally between 10 a.m. and 4 p.m.). Seek shade under an umbrella, retreat to a covered area of the ship, or enjoy some time indoors. This doesn’t mean you have to hide away completely, but being mindful of how much direct sunlight you’re getting can make a big difference. Even on cloudy days, harmful UV rays can penetrate, so don’t let the weather fool you. Experts recommend taking breaks in the shade throughout the day to minimize your risk.
Wearing a Hat, Sunglasses, and Sunscreen with SPF 30 or Higher
When you are out in the sun, protective gear is essential. A wide-brimmed hat provides excellent protection for your face, ears, and neck—areas often overexposed to the sun. The CDC recommends this type of hat for optimal coverage. Sunglasses are also essential, shielding your eyes from harmful UV rays and reducing glare. Look for sunglasses that offer UV protection. And of course, sunscreen is a must. Choose a broad-spectrum sunscreen with an SPF of 30 or higher. This will help block both UVA and UVB rays. Don’t forget to apply sunscreen to all exposed skin, including often-missed spots like the tops of your feet and the back of your neck.
Reapplying Sunscreen Every Two Hours, Especially After Swimming
Applying sunscreen once in the morning isn’t enough for all-day protection. Sunscreen wears off over time, especially when you’re swimming, sweating, or toweling off. To maintain optimal protection, reapply sunscreen every two hours, and immediately after swimming or excessive sweating. Even water-resistant sunscreens need to be reapplied. Keep a travel-sized bottle of sunscreen in your bag so you can easily reapply throughout the day, no matter where your cruise adventures take you. By taking these simple precautions, you can enjoy the sun safely and make the most of your cruise vacation. If you’re looking to book your next cruise, check out CruiseSheet for great deals and easy booking.
Stay Healthy at Sea: Cruise Health Protocols
With the ongoing concerns about health and safety, it’s essential to stay informed about the health protocols on your cruise. Many cruise lines have implemented stringent health and safety measures, including requiring proof of vaccination and enhanced cleaning practices. Familiarize yourself with these protocols and adhere to them to ensure a safe journey.
Vaccinations
Before you set sail, check the CDC’s guidance on vaccinations. Getting vaccinated against the flu and COVID-19 is a smart move to protect yourself and fellow passengers. Consider checking with your doctor about other recommended vaccinations depending on your itinerary.
Specific health risks
Like any close-quarters environment, cruise ships can see outbreaks of gastrointestinal illnesses like norovirus, which spreads easily through contact with contaminated food or water, or even just touching surfaces. Respiratory illnesses like the flu, COVID-19, RSV, measles, mumps, and chickenpox can also circulate. Diligent handwashing is your best defense—wash often and thoroughly with soap and water, and use hand sanitizer when soap isn’t readily available.
CDC recommendations
The CDC recommends that if you’re feeling under the weather before your trip, postpone your travel plans. Don’t travel until you’ve been fever-free for a full 24 hours (without needing medication) and your symptoms are noticeably improving. Even after your fever breaks, continue taking precautions like frequent handwashing for five more days. Depending on your itinerary, insect repellent might be necessary. Pack some if you’re headed to areas where diseases like Zika, dengue, or Lyme disease are a concern.
Medical facilities on cruise ships
Most cruise ships have medical facilities onboard that can handle basic medical needs. However, for more serious issues, evacuation to a land-based hospital might be required. According to the CDC, about 10% of medical situations on cruise ships are considered emergencies. The majority (95%) are treatable onboard. It’s worth noting that over half of those needing medical attention on cruises are over 65, and respiratory illnesses are the most common complaint. Given these factors, having comprehensive travel insurance is highly recommended. It can provide coverage for medical expenses, emergency evacuations, and trip interruptions, giving you peace of mind throughout your journey.
Advice for pregnant travelers
If you’re expecting, double-check your cruise line’s policies on pregnant travelers. Most cruise lines won’t allow boarding after 24 weeks of pregnancy. Contact the cruise line directly or check their website for their specific policies. The CDC also offers further advice for pregnant travelers, so it’s a good resource to consult when planning your trip.
Cruise Ready: Preparing for Emergencies
Carry essential documents such as a copy of your passport, cruise ID, and a list of emergency contacts. It’s also wise to bring a small first-aid kit with essentials like band-aids, antiseptic wipes, and personal medications. Knowing the location of the ship’s medical facilities can also be beneficial in case of an emergency.
Travel health kit
A well-stocked travel health kit is essential for any cruise. Pack prescription and over-the-counter medications, along with a basic first-aid kit. Include insect repellent, sunscreen, aloe vera gel, hand sanitizer, and water purification tablets. Packing extra medication is a smart move in case of unexpected travel delays.
Pre-trip preparations
A few weeks before you set sail, schedule a check-up with your doctor. Discuss any necessary vaccines or medications, and bring your immunization records. If you experience seasickness, talk to your doctor about medication options. Acupressure wristbands or a lower, more central cabin can also help minimize the effects of the ship’s movement. CruiseSheet can help you find the ideal cabin location.
Post-cruise illness
If you feel unwell after your cruise, especially if you develop a fever, see a doctor right away. Make sure to mention your recent travel. Avoid close contact with others to prevent any potential spread of illness. The CDC provides helpful advice on post-cruise health.
Wellness on the Water: Activities to Try
Many cruise ships offer wellness activities such as meditation sessions, wellness seminars, and fitness classes. These activities can help you maintain your physical and mental well-being while cruising. Check the daily schedule and participate in activities that interest you.
Check-In With Yourself: Monitor Your Health on a Cruise
Keep an eye on your health and be aware of any symptoms of illness. If you feel unwell, visit the ship’s medical center for a check-up. It’s better to address any health concerns early to prevent them from worsening.
Related Articles
- Navigating Health and Safety Protocols on Cruises for Multi-Generational Travel
- 20 Cruise Tips, Tricks and Hacks for 2023
- Important Safety Tips for Navigating Port Excursions
Incorporating these tips into your cruise routine will help you maintain your health and wellness, ensuring a more enjoyable and memorable cruise experience. Remember, a healthy traveler is a happy traveler. Bon voyage!
Frequently Asked Questions
What are some easy ways to stay active on a cruise ship? Beyond the onboard gym, try taking the stairs instead of the elevator, swimming in the pool, or joining a dance class. Look for active shore excursions like walking tours or kayaking when you’re in port. Even a brisk walk around the deck can make a difference.
How can I make healthy food choices with so many tempting options on a cruise? Start by planning your meals. If you’re hitting the buffet, scope out the healthy options first before filling your plate. At restaurants, try limiting yourself to two courses. Don’t deprive yourself completely—allow for occasional treats, but focus on balancing those indulgences with nutritious choices.
I’m worried about getting sick on the ship. What precautions should I take? Frequent handwashing is key, especially before eating and after using the restroom. Carry hand sanitizer for times when soap and water aren’t available. Check the CDC website for recommended vaccinations before your trip.
What if I have a medical emergency while on my cruise? Most cruise ships have medical centers onboard to handle basic medical needs. For more serious situations, you might be evacuated to a hospital on land. Travel insurance is highly recommended to cover potential medical expenses and trip interruptions.
How can I ensure I get enough rest on a cruise? Prioritize sleep by aiming for at least seven hours a night. If you’re a light sleeper, pack an eye mask and earplugs to block out light and noise. Consider requesting a cabin away from high-traffic areas like elevators or entertainment venues.