According to the World Health Organization, there are currently 1.3 billion smokers in the world. However, this number is expected to go down as most smokers are looking to quit.

Some of the people who want to quit smoking are those about to embark on a vacation. Trips are usually seen as an escape from regular daily life and a chance to reset away from the cycle of smoking. After all, typical smoking triggers can be avoided as routines change. At the same time, quitting on vacation lets one avoid smoking-related travel problems.

As detailed in WorldCrunch’s report on “The Worlds Toughest Anti-Smoking Laws”, countries around the world are cracking down on tobacco products. For instance, in New Zealand and Bhutan selling cigarettes can be illegal. Meanwhile, even smoking outdoors in Japan can lead to a hefty fine.

If you are thinking of being smoke-free while on vacation, here are some tips to help you:

Opt for nicotine alternatives

For a lot of people who are still trying to quit, nicotine withdrawal may be difficult. Symptoms of nicotine withdrawal can include headaches, fatigue, and anxiety. Understandably, experiencing such symptoms while on a trip can seriously dampen the experience.

One way to curb nicotine withdrawal symptoms is to use nicotine alternatives. Among the most popular options are nicotine gums like Nicorette. Via chewing like regular gum, these replacements release bursts of nicotine to help stave off withdrawal symptoms while also weaning you off.

Since gum is not allowed in certain countries, though, another increasingly popular option is nicotine pouches. Smoke and tobacco-free nicotine alternatives like the VELO nicotine pouches listed on Prilla are much more discreet and easy to use in public. Typically packed in tins and meant to be tucked under the lip, pouches also come in a variety of strengths and flavors for every preference. Globally, most countries allow the use of pouches so long as they are properly disposed of afterwards.

Drink more water

Drinking water can help control the desire to smoke since it relieves throat dryness and headaches associated with smoking cessation. The act of sipping water through a straw can also help replace the act of putting a cigarette in the mouth. This is why staying hydrated is incredibly important for those who want to quit smoking.

The Institute of Medicine of the National Academies recommends drinking 15 cups of water for men and nine cups for women daily, but needs can vary depending on your age, activity, or general health. Because you’ll likely be up and about on vacation, try to bring a reusable water bottle with you.

Water is freely available in some countries through drinking fountains, but can be expensive and hard to come by in others. This is why it’s even more important to bring your own bottle and fill up when you can. This way, you can stay hydrated wherever you go and keep your smoking cessation symptoms at bay.

Be more physically active

Studies have found that exercise has an effect on curbing cravings and nicotine withdrawal symptoms. Exercise not only provides a good distraction but also decreases stress and anxiety which can trigger the desire to smoke. Aside from this, since exercise can release endorphins in the brain, you feel more satisfied and less likely to smoke.

As mentioned in Erin’s post “How to Stay Healthy While Traveling”, getting creative with exercise is the way to go when on a trip. Aside from using available gyms or doing workouts in your hotel room, you can also incorporate exercise into your itinerary.

Taking part in walking tours, hikes, or local classes are just a few ways that you can stay active, avoid smoking triggers, and get immersed in your destination.

Remember that quitting smoking is not an easy process, especially if you’re on vacation. But it’s essential to be patient with yourself and to always remember your reasons for quitting. By doing so, sooner rather than later, you’ll be enjoying your smoke-free vacation.