WHAT’S ACTUALLY GOING IN MY HOLIDAY BAG — AND WHY IT SHOULD BE IN YOURS TOO

What's Actually Going in My Holiday Bag — And Why It Should Be in Yours Too

Training on holiday in the heat demands more from your body than you think. Here's how to show up every day and make the most of the trip you paid for.

You've booked the girls trip. You've planned the training sessions. You've researched the best coffee spots and you're ready to dive straight into the sea. But not everybody who heads away and plans to train most days has thought about what their body actually needs to perform in the heat, day after day. Training under beaming morning sunshine might look great for the Instagram reel, but the health risks are real and the performance drop-off follows quickly. Don't be the person who heads out on a 10k run in the sun without enough to drink or a banana to fuel, because by day three your body will not be in the revitalised position you intended it to be.

What Actually Changes When You Train on Holiday

So what is different about training in the heat versus at home? Three things, and all three matter.

First, your resting heart rate is habitually higher as temperatures increase. Your body is working harder and burning more calories lying on the sun lounger than it would at home in cooler conditions. Second, you burn through glycogen stores faster because of that already elevated resting heart rate — and even more so during a session. To get the most out of your training, push hard and delay fatigue, you need more carbohydrates pre-session, and potentially during if the effort demands it. Third, your sweat rate increases in the heat, which means you are losing more fluid and — critically — more sodium. Sodium is an essential electrolyte needed to support hydration and fluid balance. Headaches, brain fog, dizziness, overheating — all of these can be caused by losing too much fluid and sodium during exercise. And the number worth knowing: being just 2% dehydrated can negatively impact your performance by up to 30%.

What's Going in the Bag

Once you know what your body is up against, the packing decisions make themselves.

Electrolytes

Electrolytes are non-negotiable for training in the heat. They taste great, they take up almost no space, and they support hydration in a way that water alone simply cannot match. This is the single most important thing you can pack.

Protein Powder and Clear Whey

Protein powder or clear whey supports the rebuild and repair of muscle tissue after every session. Hotel food regularly falls short on protein, and if you are training daily in the heat your recovery demand is higher than usual. Clear whey is particularly useful in summer because it is lighter and easier to get down after a hard session when a thick shake is the last thing you want.

Creatine, Carb Powder and the Shaker Bottle

Creatine. Do not stop taking this just because you are away. It supports muscle recovery, brain function, and recovery between efforts — and consistency is the whole point. One scoop a day, same as at home.

Carb powder is worth packing too. It mixes easily with water and gives you a fast, practical way to top up fuel before and during sessions without needing to find food on a schedule that suits you.

A shaker bottle — because you cannot do any of the above without one.

And if sleep is something you struggle with in a new environment, magnesium is a smart addition. Not an essential, but it can support sleep quality and energy metabolism, which matters when you are asking your body to train hard every day.

Pack Smart. Then Enjoy Every Bit of the Rest

You might have been the person in the past who rolled their eyes at someone drinking a protein shake on holiday, or looked at someone training and thought — have a day off. The reality is how you approach a holiday is entirely your choice. But holidays are an investment — the trip, the training sessions, the accommodation, the spend — and showing up without the basics to support your body is leaving results on the table. You do not need to overhaul everything. You just need to pack smart and be consistent with the simple things. Then you get the best of both — a great training week in the sun alongside great food, good drinks, beach views and rest and recovery done your way.

The Bottom Line

By Aimee Ellen O'Keeffe MSc, PhD Researcher

Quality Assurance

Quality assurance is an important consideration when choosing sports nutrition products. Athletes should look for products that are manufactured to high standards and, where relevant, tested through recognised third-party programmes such as the Informed Sport Program.