Dr Sarah Jarvis is the Clinical Director of the Patient Platform, an active medical writer, broadcaster, and the resident doctor for BBC Radio 2.
You’ve been looking forward to your holiday for months, and you’re determined to make the most of it. You’ve planned your itinerary down to the last detail to make sure you don’t miss a thing while you’re away.
In the day, you’re going to see the sights, and every evening you’re planning supper out with travel companions (with lots of alcohol because – well – you’re on holiday and you deserve it).
Sound familiar? If so, you’re at risk of being one of the many travellers who return from their holidays feeling more exhausted than when they left.
Travel Can be Tiring
One of the most immediate risks of doing too much on holiday is physical exhaustion. You may have been burning the midnight oil to get everything done before you leave. Travel itself can be tiring, involving early wake-ups, long journeys, and disrupted sleep patterns.
When this is followed by days filled with constant walking, excursions and late nights, your body has little time to recover.
Overexertion can lead to fatigue, muscle strain, headaches, and even a weakened immune system. This makes you more susceptible to common illnesses such as colds or stomach bugs - hardly the ideal holiday experience.
Sleep Stuff
Sleep deprivation is another major issue. It may seem tempting to sacrifice sleep to fit in more activities, whether it’s waking up early to catch tours or staying up late to enjoy nightlife.
However, consistent lack of sleep can have serious consequences. It affects concentration, mood, and energy levels, and can even impair decision-making. Over time, this can increase the likelihood of accidents, particularly in unfamiliar environments where extra alertness is needed.
The risks are even higher if you’re travelling across time zones. If you’re going east (where the clocks are further forward at your destination), you’re likely to be more affected by jet lag when you arrive and struggle less when you get home. If you’re going west (where you put your clock back at your destination), the reverse is true.
No Time for a Mental Reset
Mental health can also suffer when holidays become overly packed. The pressure to “make the most” of a trip often leads to stress rather than relaxation. Strict schedules, time constraints, and the fear of missing out can turn what should be enjoyable experiences into obligations. Instead of feeling refreshed, you may feel anxious or overwhelmed.
This defeats one of the primary purposes of a holiday: to unwind and recharge mentally.
While you may associate burnout with work, overpacking your holiday can leave you prone to similar symptoms. Continuously moving from one activity to another means your mind doesn’t have the opportunity to relax and regroup.
Without moments of calm, your brain remains in a heightened state of alertness, which can be mentally draining. By the end of the holiday, instead of feeling rejuvenated, you may feel emotionally drained.
Trip Hazards
Falls and other injuries on holiday are a guaranteed way to put a damper on your enjoyment. And putting yourself under constant time pressure makes this unwelcome outcome all the more likely.
Maybe you’re hurrying to get back from your sightseeing for your restaurant booking, driving a little too fast on windy roads on the moped that seemed such a good idea at the time; taking a canoe out without checking if there’s a storm coming, or even failing to complete your buddy checks when you’re scuba diving.
If you’re tired, your coordination and reaction time, as well as your judgement, can be affected. The result could be a grazed knee, a broken limb or something even worse.
How Can I Avoid Doing Too Much?
Plan Rest Days
If you’re the sort of person who likes to have your holiday planned out day by day, keep at least 1 day in 4 blank.
If you find wandering the local backstreets and stopping off in a quiet square for an ice cream relaxing, that’s allowed on a rest day. You’re just not allowed to go out with a pre-set agenda.
Negotiate
If you’re holidaying with friends or family, have an honest chat beforehand about your expectations. If they’re determined to pack every hour full of sightseeing, agree that on some days you won’t join them for the outing but arrange to meet up when they return.
They’ll understand that it’s not that you’re trying to avoid them but that you really need some rest time.
Protect Your R&R
If you prioritise your rest and relaxation to the same degree you do other activities, they’re less likely to slip.
Make this time sacrosanct, so you’re not tempted to say yes to a last-minute invitation.
Be Prepared to Pivot
If you’re halfway through your holiday and you haven’t switched off yet, have a look at your agenda and see what activities you can cross off over the remainder of your trip.
Treat Yourself
Whether your idea of relaxing is sitting under a sun parasol, dozing, reading in the shade or spending the day at a spa, make your rest time feel indulgent.
After all, the money you’ve saved by not paying entry to that extra museum will contribute to the cost of a massage.
Get Travel Peace of Mind
Make sure you take out travel insurance before you leave. Using a specialist insurer such as Medical Travel Compared means you’ll have the reassurance of knowing you’re covered regardless of your medical history – and that can reduce your stress level.
For more articles like this, make sure you explore our blog and guides.