Staying healthy and fit while sailing
Staying healthy and fit while sailing

Maintaining your health and wellness while living on a boat is crucial for staying safe and enjoying the adventure to the fullest. Discover practical tips for staying healthy and fit while sailing in our latest blog post.

Staying Healthy and Fit While Sailing

Sailing the open seas with your family is an incredible adventure, but it also comes with its own set of challenges. One of the most important aspects of this lifestyle is maintaining your health and wellness while living on a boat. In this article, we will explore various ways to stay healthy and fit while sailing, including exercise routines, nutrition tips, and mental health strategies.

Table of Contents

Exercise Routines

Living on a boat doesn’t mean you have to give up your exercise routine. In fact, staying active is essential for maintaining your physical and mental health while sailing. Here are some exercise ideas that can be easily incorporated into your life at sea:

On-Deck Workouts

There’s no need for a gym when you have the deck of your boat as your workout space. Bodyweight exercises such as push-ups, squats, lunges, and planks can be done anywhere and require no equipment. You can also bring along resistance bands or a yoga mat for added variety.


Swimming is a fantastic full-body workout and a great way to stay cool in the heat. Whenever you’re anchored or moored in a safe location, take advantage of the opportunity to swim around your boat or explore nearby shores.

Paddleboarding and Kayaking

Paddleboarding and kayaking are both excellent low-impact workouts that can help improve your balance, core strength, and cardiovascular fitness. Plus, they’re a fun way to explore your surroundings and get up close with marine life.

Sailing Tasks

Don’t forget that sailing itself can be a workout! Hoisting sails, pulling lines, and steering the boat all require physical effort and can help keep you in shape.

Nutrition Tips

Eating well is crucial for maintaining your health and energy levels while sailing. Here are some tips for ensuring you and your family get the proper nutrition on your journey:

Plan Your Meals

Before setting sail, plan out your meals and make a shopping list of all the ingredients you’ll need. This will help you avoid relying on unhealthy, processed foods and ensure you have a variety of nutritious options on board.

Stock Up on Non-Perishable Foods

Fresh produce can be hard to come by while sailing, so it’s essential to stock up on non-perishable foods that still provide essential nutrients. Some examples include canned fruits and vegetables, dried fruits, nuts, seeds, and whole grains.

Learn to Preserve Fresh Foods

If you have access to fresh produce, learn how to preserve it to extend its shelf life. Techniques such as pickling, canning, and dehydrating can help you enjoy fresh fruits and vegetables even when you’re far from shore.

Cook from Scratch

Whenever possible, cook your meals from scratch rather than relying on pre-packaged or processed foods. This will allow you to control the ingredients and ensure you’re getting the proper nutrients.

Stay Hydrated

Drinking plenty of water is essential for staying healthy, especially in the heat. Make sure you have a reliable water supply on board and encourage everyone to drink regularly.

Mental Health Strategies

Sailing can be both exhilarating and challenging, and it’s essential to prioritize your mental health as well as your physical well-being. Here are some strategies for maintaining a healthy mindset while living on a boat:

Establish a Routine

Having a daily routine can help provide a sense of stability and normalcy, even when you’re constantly on the move. Establish a schedule for meals, exercise, work, and leisure activities to help maintain balance in your life.

Practice Mindfulness

Mindfulness techniques such as meditation, deep breathing, and yoga can help reduce stress and anxiety while sailing. Set aside time each day to practice mindfulness and encourage your family members to do the same.

Stay Connected

Maintaining social connections is crucial for mental health, so make an effort to stay in touch with friends and family back home. Utilize technology such as email, social media, and video calls to keep up with loved ones and share your experiences.

Embrace the Adventure

Living on a boat is a unique and exciting experience, so try to embrace the adventure and enjoy the journey. Focus on the positive aspects of your lifestyle and remind yourself of the reasons you chose to embark on this journey in the first place.

First Aid and Medical Supplies

Accidents and illnesses can happen at any time, so it’s essential to be prepared with a well-stocked first aid kit and medical supplies. Some items to include in your kit are:

  • Bandages and gauze
  • Antiseptic wipes and ointment
  • Pain relievers and fever reducers
  • Seasickness medication
  • Allergy medication
  • Prescription medications for any ongoing health conditions
  • A thermometer
  • Tweezers and scissors
  • A first aid manual

In addition to your first aid kit, consider taking a first aid course or refreshing your knowledge before setting sail. This will help you feel more confident in your ability to handle medical emergencies while at sea.

Staying Hydrated

As mentioned earlier, staying hydrated is crucial for maintaining your health while sailing. Here are some tips for ensuring you and your family stay properly hydrated:

  • Drink water regularly throughout the day, even if you don’t feel thirsty.
  • Keep water bottles or hydration packs easily accessible on the boat.
  • Monitor your urine color – if it’s pale yellow, you’re well-hydrated; if it’s darker, you need to drink more water.
  • Limit your intake of caffeinated and alcoholic beverages, as they can contribute to dehydration.

Sun Protection

Spending long hours in the sun can be harmful to your skin and eyes, so it’s essential to take precautions to protect yourself from the sun’s harmful rays. Some sun protection tips include:

  • Wear sunscreen with a high SPF and reapply every two hours or after swimming.
  • Wear sunglasses with UV protection to shield your eyes.
  • Wear wide-brimmed hats and lightweight, long-sleeved clothing to protect your skin.
  • Seek shade whenever possible, especially during the hottest part of the day.

Sleep and Rest

Getting enough sleep and rest is crucial for maintaining your health and well-being while sailing. Here are some tips for ensuring you get the rest you need:

  • Establish a consistent sleep schedule and stick to it, even when you’re on watch or adjusting to new time zones.
  • Create a comfortable sleep environment by investing in a quality mattress, pillows, and bedding.
  • Limit exposure to screens and artificial light before bedtime, as they can interfere with your body’s natural sleep rhythms.
  • Encourage napping during the day, especially if you’re not getting enough sleep at night.

Social Interaction

While sailing can provide a sense of freedom and adventure, it can also be isolating at times. Make an effort to engage in social activities and interact with other sailors and locals when you’re in port. This can help alleviate feelings of loneliness and provide a sense of community while you’re away from home.


Staying healthy and fit while sailing is essential for enjoying your adventure to the fullest. By incorporating regular exercise, maintaining a balanced diet, prioritizing mental health, and taking precautions to protect yourself from the elements, you can ensure that you and your family thrive on your journey. Embrace the unique challenges and rewards of life at sea, and remember to savor every moment of your incredible adventure.