Summer is here, and for many of us that means… VACATION! Time to take a break from the grind, relax, and forget about the rules for a while.

It’s easy to get off track when you’re on the road and undermine all the hard work you put into taking care of your body the rest of the year. That’s no good!

A little planning and preparation are all it takes to ensure a happy, healthy, stress-free holiday. To that end, here are our top tips for packing and THRIVING while traveling:

Tips for packing a carry-on bag

Be prepared: Pack everything you need for your flight (earbuds, reading material, hand sanitizer) in your carry-on bag, plus your valuables and anything that you can’t live without for at least 48 hours (in case your suitcase gets held up or doesn’t make it to your destination at all). This includes your identification, money, credit cards, jewelry, medications, electronics and chargers. Things like toothbrushes, hairbrushes, and even makeup can be easily replaced. Bring a change of clothes if you have room (if not, just be sure to pack a change of underwear).

Don’t go hungry: Flight times aren’t always conveniently scheduled around mealtimes, and delays are all but inevitable. One of the best tips for packing your carry-on bag is to bring snacks! A healthy snack like a handful of almonds or a THRIVE PRO protein bar will keep you from getting hangry mid-flight or grabbing fast food at the airport and sabotaging your diet.

Liquids on top: To save time going through the security line, put your liquids and gels in a clear plastic bag at the top of your carry on or in a side pocket for easy access. Rummaging through your bag while grumpy travelers sigh impatiently behind you is no way to kick off your vacation!

Tips for packing a suitcase

Edit, edit, edit: When you’re packing your suitcase, set out all the clothes you want to bring, and then pare it down to the essentials. Bring no more than three pairs of shoes — flats or sandals that don’t take up much space, a pair of dress shoes, and a pair of boots or walking shoes (that you wear on the plane) — and stick to a neutral color palette so you can mix and match items. Ditch any “just in case” pieces. You won’t need them, and if you do, you can buy them!

Use every inch: Seasoned travelers’ top packing tip? Roll your clothes, don’t fold them! They take up less space that way and are less prone to deep wrinkles that can be caused by folding. If you don’t have a travel iron, pack dress shirts and luxury fabrics (think cashmere) in a plastic bag like you would get from the dry cleaners to minimize wrinkles. Pack socks, underwear, and scarves last so you can tuck them into empty crevices to maximize your suitcase’s real estate.

Bring plastic bags: Plastic bags (totes, Ziplocs, or grocery bags) can be a traveler’s best friend. Use them to keep dirty clothes and wet bathing suits away from the clean, dry items. And be sure to pack your shampoo, lotions, and other liquid items that can spill or explode mid-flight in plastic to protect everything else in your bag!

Tips for THRIVING while traveling

Start with the 3 Simple Steps: Vacation tends to upend all of our routines. Fortunately, THRIVE is super portable and it’s easy to follow the 3 Simple Steps on the road! Just put the Premium Lifestyle Capsules and a glass of water on the bedside table before you go to bed at night so you can take them first thing in the morning. Then, drink the Ultra Micronized Shake Mix 20 minutes later as usual and apply the Lifestyle DFT to a clean, dry spot, and done! You have the vitamins, minerals, antioxidants and amino acids you need to feel your best throughout the day, wherever it takes you.

Walk everywhere: While you may not be able to follow your regular gym routine, you can (and should) stay active on vacation. Walking everywhere you can is a great way to accomplish this! Instead of hopping on a bus or train, see if where you’re headed each day is walkable and if it is, hit the pavement. Not only will you get the exercise your body needs, you’ll be able to take in every inch of your new surroundings!

Stay hydrated: Drinking plenty of water is extremely important, especially if you’ve been traveling by air. Studies show that the simple act of flying can deplete your body of up to two liters of water! Be sure to carry a water bottle with you wherever you go, and drink at least a full glass before going to bed each night.

When it comes to maintaining your health (and sanity) on vacation, a little thoughtful preparation goes a long way.

Safe travels!