Want to stay healthy while enjoying your cruise? Here’s a quick guide to help you balance indulgence with wellness:
- Drink water: Stay hydrated by drinking at least 64 oz daily. Use a reusable bottle and refill it often.
- Wash your hands: Clean hands regularly, especially before meals and after touching shared surfaces.
- Eat smart: Enjoy smaller portions and focus on balanced meals.
- Stay active: Use the gym, walk the deck, swim, or join fitness classes.
- Sleep well: Stick to a routine, use blackout curtains, and avoid caffeine before bed.
- Limit alcohol: Alternate drinks with water to avoid dehydration and overindulgence.
- Use sun protection: Wear sunscreen, hats, and sunglasses to protect your skin.
- Handle seasickness: Choose midship cabins, eat light, and use remedies like wristbands or medication.
- Pack essentials: Bring medications, a first-aid kit, and sunscreen.
- Practice mindfulness: Meditate, do yoga, or take mindful walks to relax.
How to avoid getting sick while on a cruise.
1. Drink Enough Water
Staying hydrated is essential on a cruise, especially in warm climates where the sun and sea air can quickly lead to dehydration. Air conditioning and physical activity on board or during excursions can make it even worse.
Keep track of your water intake throughout the day. Aim for at least 64 ounces (about 8 cups) daily, but adjust based on how active you are and the weather. Setting reminders every couple of hours can help you stay on top of it.
Bring a reusable water bottle with measurement markings to make monitoring your intake easier. Most cruise ships have water stations where you can refill your bottle, which also helps cut down on single-use plastic waste. An insulated bottle is a great choice to keep your water cool, especially during shore excursions or long days by the pool.
Here are some tips to stay hydrated:
- Start your day right: Drink 16 ounces of water first thing in the morning.
- Set daily goals: Refill your water bottle 3-4 times a day.
- Add some flavor: Toss in fresh fruit slices like lemon or berries for a natural boost of taste.
Keep in mind that drinks like coffee, sugary sodas, and alcohol can dehydrate you. For every alcoholic or caffeinated drink, balance it out with an equal amount of water to stay hydrated.
If you're looking for a stylish and functional option, Blululi offers ocean-themed water bottles with calming mandala designs. These double-walled stainless steel bottles keep drinks cold for up to 24 hours - perfect for excursions or lounging by the pool.
Pro tip: Keep your water bottle in plain view to remind yourself to drink regularly.
Up next, we'll cover how to maintain cleanliness on board to protect your health.
2. Keep Your Hands Clean
Maintaining clean hands is one of the best ways to protect yourself from germs, especially in busy cruise environments where passengers share many common areas.
Make sure to clean your hands during these important times:
- Before eating, whether at a sit-down meal or the buffet
- After using the restroom
- After touching shared surfaces like elevator buttons, stair railings, door handles, or gym equipment
Here’s how to wash your hands the right way: Use warm water and soap, scrubbing for at least 20 seconds. Pay attention to your fingertips, between your fingers, and under your nails - those are common hiding spots for germs. If soap and water aren’t available, hand sanitizer is a good alternative.
For convenience, consider using sanitizer holders like the ocean-themed designs from Blululi. They’re stylish and make sure your sanitizer is always close by.
3. Make Smart Food Choices
Indulge in desserts without compromising your health goals. Take your time to enjoy each bite and pay attention to when you start feeling full. Opt for smaller portions to cut down on sugar and calories while still treating yourself. These thoughtful choices align well with maintaining other healthy habits during your cruise.
4. Exercise Daily
Staying active on your cruise can be a fun way to mix fitness with relaxation.
Most cruise ships are equipped with fitness centers featuring cardio machines and free weights. Many also offer group fitness classes like yoga, Pilates, or aerobics - some even at no extra cost.
You can also make use of the ship's activity-friendly amenities, such as:
- Walking or jogging tracks on the upper decks
- Swimming pools for gentle, low-impact exercise
- Sports courts for games like basketball or volleyball
If you're looking for a more personalized approach, consider booking a session with an onboard personal trainer to create a workout plan that suits your needs.
Keep your body moving throughout the day by taking the stairs instead of elevators and strolling around the ship. When you're off the ship, active shore excursions - like hiking or biking - are a great way to explore and stay fit.
Staying active not only keeps you energized but also enhances your overall cruise experience.
5. Maintain Regular Sleep
Getting enough rest is essential while on a cruise. The excitement, changing time zones, and unfamiliar environment can all interfere with your sleep.
If you're traveling across time zones, start adjusting your sleep schedule a few days before your trip to ease into the change. Once onboard, focus on making your sleeping area as comfortable as possible.
Make Your Cabin Sleep-Friendly
- Use blackout curtains or a sleep mask to block out any light.
- Bring earplugs or try a white noise app to drown out unwanted sounds.
Stick to a Routine
Keeping a regular sleep schedule helps your body know when it’s time to rest, even while on vacation. Aim to go to bed and wake up at the same times each day to maintain a steady sleep-wake cycle.
Daytime Habits Matter
- Spend time in natural sunlight during the day to support your internal clock.
- Avoid caffeine and alcohol in the evening, as they can make falling asleep harder.
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6. Watch Your Alcohol Intake
Cruise ships are known for their tempting drink packages and a wide variety of cocktails, but it's important to manage your alcohol consumption. Drinking too much can lead to dehydration, disrupt your sleep, and cloud your judgment - all of which can take away from the fun of your trip. Finding a good balance ensures you have the energy to enjoy everything the cruise has to offer.
A simple tip: Alternate each alcoholic drink with a glass of water, especially if you're spending time in the sun. Setting a daily drink limit before your trip can also help you stay in control.
Remember, the ship's motion can make alcohol hit harder than usual, so pacing yourself is even more important. If you're thinking about purchasing a drink package, keep an eye on your habits to avoid overindulging. Staying mindful of your choices will help you enjoy your trip without overdoing it.
To make staying hydrated easier, consider using a water bottle designed for the occasion. For example, Blululi offers ocean-inspired water bottles that can help you track your water intake while you sip and relax on board.
7. Use Sun Protection
While keeping yourself hydrated and feeling good on board is important, don't forget about protecting your skin from the sun. Spending extended time outdoors on a cruise means you'll need to be mindful of sun exposure.
Pack the right clothing and accessories to keep your skin safe. Here are a few essentials to consider:
- A wide-brimmed hat to cover your face and neck
- UV-blocking sunglasses to protect your eyes
- A lightweight, long-sleeved cover-up with a high UPF rating
For stylish and functional options, Blululi offers UPF 50+ beach wraps and sun hats inspired by the ocean, perfect for your cruise wardrobe.
8. Handle Seasickness
Dealing with motion sickness can be a challenge on a cruise, but there are several ways to prevent and manage it effectively.
Start by choosing the right cabin. Book a room midship on a lower deck, as these areas experience less motion. Cabins in the middle of the ship and on lower to mid-level decks tend to feel steadier, which can make a big difference if you're prone to seasickness.
Try simple natural remedies. Looking at the horizon can help your body adjust to the ship's movement. If you feel queasy, head to your balcony or an open deck for fresh air and focus on a distant, steady point to ease the discomfort.
Pay attention to your meals. It's important not to travel on an empty stomach, but overeating can also make things worse. Stick to light, bland foods like crackers, bread, or bananas to settle your stomach. Avoid heavy, greasy, or spicy foods that might trigger nausea.
Consider prevention tools like acupressure wristbands, which are designed to reduce nausea. For stronger relief, talk to your doctor about prescription options such as scopolamine patches, which can provide relief for up to three days.
Be mindful of your activities. Reading for long periods or staring at screens can make symptoms worse. Instead, focus on activities that keep you connected to your surroundings, like taking a gentle walk on deck or watching the ocean. For added relaxation, try ocean-themed meditation tools to help calm your senses while on board.
Most people adjust to the ship's motion within 24–48 hours. If your symptoms don’t improve, visit the ship's medical center for assistance. Up next, explore tips for packing health essentials to stay prepared throughout your cruise.
9. Pack Health Essentials
Make sure to pack all the health supplies you’ll need for your cruise. Bring enough prescription medications for your trip, plus a few extras in case of delays. Keep them in their original, clearly labeled containers, and carry copies of your prescriptions as a backup.
Put together a compact first-aid kit with basics like pain relievers (acetaminophen or ibuprofen), assorted band-aids, antibiotic ointment, anti-diarrheal medication, motion sickness remedies, antacids, hydration packets or electrolyte supplements, a small bottle of hand sanitizer (2–3 fl oz), and travel-size antibacterial wipes.
Don’t forget sun protection essentials. Pack broad-spectrum sunscreen (SPF 30 or higher), after-sun lotion, and lip balm with UV protection to guard against the intense sunlight reflected off the water.
Create a small card or digital note with key medical information, such as emergency contact numbers, insurance details, blood type, allergies, medical conditions, and a list of your medications. Having this information handy can save time and stress in an emergency.
While cruise ships do have medical facilities, treatments onboard can be expensive and might not be fully covered by insurance. Consider purchasing travel insurance that includes medical coverage for your trip.
Keep all medications and first-aid supplies in your carry-on for easy access. For shore excursions, pack a smaller kit with essentials in your day bag to handle any minor issues while exploring.
10. Practice Daily Mindfulness
Just like staying hydrated, exercising, and getting enough sleep keeps your body in check, mindfulness helps balance your overall well-being. While cruises are packed with activities, taking time for mindfulness can be a game-changer. Start your day with a simple routine - find a quiet spot on deck at sunrise for meditation or gentle stretches.
Turn your cabin into a peaceful retreat with a few essentials. Pack a travel-friendly yoga mat and comfy activewear to keep up with your practice. For example, Blululi's Hand-Drawn Purple Mandala Foam Yoga Mat is a great choice for onboard yoga, and their Lavender Mandala Yoga Pants combine comfort with style. Use both your cabin and outdoor spaces to stay consistent with your mindfulness routine throughout the day.
Make the most of the ship's outdoor areas for mindfulness:
- Morning Yoga: Begin your day with sun salutations on the top deck. A non-slip mat can help you stay steady even on a moving ship.
- Walking Meditation: Take a mindful walk around the ship's track during quieter times, focusing on your steps and breathing.
- Ocean Breathing: Find a peaceful spot overlooking the water to practice deep breathing while listening to the waves.
For indoor mindfulness, especially when the weather doesn’t cooperate, try meditative activities like mandala coloring. This creative method can help ease stress and promote relaxation in your cabin. Keep your mindfulness gear organized with a functional yet stylish yoga hand towel.
Comfortable clothing can make a big difference in your practice. Opt for moisture-wicking, breathable options like Blululi's Hand-Drawn Mandala Sports Bras and their Colorful Mandala Yoga Hand Towel to stay fresh and relaxed.
To stick to your mindfulness routine, set specific times that align with your cruise schedule. Early mornings or sunsets are particularly serene and provide a stunning backdrop for your practice. You can also join the ship’s yoga or meditation classes to stay motivated and meet like-minded travelers.
Pro tip: Bring a small meditation cushion or use a folded beach towel for longer sessions. It’ll help you stay comfortable and maintain good posture.
Conclusion
Staying healthy on a cruise doesn’t mean giving up all the fun - it’s about striking a balance between relaxation and taking care of yourself. Feeling your best ensures you can enjoy every moment at sea to the fullest.
Incorporate simple daily habits to stay energized and ready for all the ship has to offer. Whether it’s joining group activities or taking a peaceful stroll on deck, small choices can make a big difference. Thoughtful touches, like items from Blululi, can also help you maintain your wellness routine while traveling.
Be flexible with your approach - some days might call for rest, while others are perfect for being active. These habits not only enhance your time on the cruise but can also become part of your everyday life long after the journey ends.
Bonus tip: Bring along a journal to jot down your mindful moments each day. It’s a great way to stay present and reflect on your experience.
