15 TIPS FOR STAYING HEALTHY ON THE CAMINO DE SANTIAGO.
During my most recent Camino de Santiago walk, I was reminded of just how important it is to stay healthy on the Camino.
Whatever your personal circumstances or health history, there are some things that we can all do to look after ourselves physically and mentally.
Here are my 15 top tips for staying healthy on the Camino de Santiago. Pick the ones that work best for you to help you make the most of your pilgrimage.
1/ Train for the Camino
The number one thing you can do to stay healthy on the Camino, is to train before you go. This might include walking, strength training and mobility training. And, you should also train with your Camino footwear and carrying a backpack if possible.
We’ve written a full guide to training for the Camino here.
2/ Plan your route well
Sticking with the theme of preparation, one of the best things you can do stay healthy on the Camino is to plan your route well.
Specifically, pick a route that is manageable for you and your fitness levels. Plus, plan your walking stages sensibly. If you want to challenge yourself with longer distances, it can be a good strategy to build up these gradually. Start with shorter distances and make them gradually longer.
In our experience, the fourth or fifth day of a Camino tend to be hardest. After this point, we find that our bodies start to adapt and we can cope with longer distances. But, everyone is unique.
If you plan your route well, you should have a little bit of leeway so that you can take some shorter walking days if needed.
3/ Pack & dress for the weather
There’s a big difference between walking the Camino de Santiago in the summer and walking in spring or autumn. Be sure to pack your bag according to the season and to dress for the weather.
Quick dry, sweat wicking clothes are ideal in summer. More robust layers, like fleece sweaters can be life savers in the spring and autumn.
You can find our guide to staying dry on the Camino here. And our full packing list for the Camino here.
4/ Don’t carry too much
One of the biggest risks to your health on the Camino is carrying too much in your backpack. It can be hard to pack an ultralight back, we all need home comforts. But, a few extra layers or luxuries can very quickly make your backpack too heavy.
You can find our guide to packing well for the Camino here. And our guide to what not to pack here.
5/ Stay hydrated
You will need to drink more water than you normally would when you are walking the Camino de Santiago. This is particularly true in the summer, when you are losing water through sweat in hot temperatures.
I’ve also noticed that when the weather is cooler, I forget to drink enough water. Make drinking water a scheduled part of your day. What works for me is to have a water when I stop for coffee. I also try to monitor my water intake throughout the day, setting myself a target.
For more on how much water you should carry each day on the Camino, find our post here.
6/ Look after your feet
Your feet are your vehicle for the Camino. Keeping them healthy is crucial. A few things we’ve learnt are:
- Pick the right shoes and train with your Camino shoes
- Keep your feet dry when you walk if you can
- Take shoes off when you rest during the day where possible
- Soak your feet in the evenings and moisturize them
- Find a strategy to manage your blisters – more on that here
- Elevate your feet at night if they feel really sore
7/ Warm up for your hike
Walking the Camino, like with any other exercise, requires a warm up. In the morning, take time to mobilise your body with a few stretches. Even simple movements like rolling your ankles, or circling your hips to warm them up can help.
For a detailed warm up video for the Camino find my yoga for hiking course.
8/ Take plenty of breaks
It is likely on the Camino that you will be walking between four and seven hours per day, depending on your pace and distance you travel. For most people, this is not going to be something you are used to.
Taking breaks throughout the day will help your body to rest and recover. Everyone has their own strategy when it comes to breaks. You could consider two or three longer breaks, perhaps 30 minutes to one hour. Or, more frequent but shorter breaks.
Find a routine that works for you! And remember to refuel with food and water when you rest.
Remember, if you take a break, you may need to put an extra layer or two on to avoid cooling down too quickly.
9/ Stay sun safe
In summer, the sun in Spain on the Camino is extremely strong. This means, to stay healthy on the Camino you need to be sun safe.
Every pilgrim will have their own strategy for this, but we recommend considering the following:
- Sunblock and sunscreen (50 SPF ideally)
- A proper sun hat
- Layers to cover your skin
- Avoid walking in the heat of the day during summer, get up early or take a break during the peak heat and walk later
10/ Stretch after your walk
When you get to your albergue in the evening, take a moment to stretch. This could just be five or ten minutes, before you shower.
I like to do some yoga stretches for hamstrings and glutes. Raising legs against a wall can also work wonders for sore legs!
11/ Rest plenty
It can be tempting to explore towns or cities on the Camino de Santiago in the evening. However, we have learnt that hard way that you must prioritize rest and recovery – especially if you’ve had a few hard walking days.
Try to strike a balance between socialisng, exploring and resting. Perhaps force yourself to relax on your bunk bed for a few hours after your walk, before you head out for the evening. Or, prioritize a few very early nights per week.
If you’re feeling really exhausted, take a few shorter days to check into your albergue early and get plenty of R&R.
12/ Take care of any injuries
Injuries are the worst! They can threaten your Camino, or shake up your schedule. But we can’t ignore them. The main thing you can do is be aware of your any likely “niggles” before you start the Camino – this way you can train and make sure you are prepared to manage them.
If an injury arises on the Camino, one of the first things you can do in Spain is go to a pharmacy. There are pharmacies in most towns in Spain and pharmacists tend to be helpful and able to give advice on injuries.
Obviously, every injury is different, but the best thing you can do is rest, seek advice and find medication or support as needed. Only you will know your pain and if you need to rest, make sure you do.
13/ Sleep well
Sleeping well is easier said that done on the Camino! Especially if you are sharing rooms in albergues.
Our top tips for getting good sleep on the Camino are:
- Ear plugs and an sleep mask are essential
- Limit “blue light” from phones in the evening
- Make sure you are warm enough
- Pick albergues with curtains for most privacy
- Siesta after your walk if you need to
- Take a stroll in the evening before bed
- Try not to eat too late before bed
Finally, we know that it can be difficult if you’re on a schedule on the Camino, but if you’ve had a few bad days of sleep – consider taking a rest day.
14/ Eat nutritious food
I have to say, my eating habits on the Camino are sometimes terrible! When I’m super hungry, it can be very tempting to raid the nearest bakery, cook something very quick but lacking nutrients or go for the most stodgy meal on the menu.
However, I’ve learnt that it’s really important to find balance with the food I eat when I’m walking the Camino.
In Spain, you can nearly always get a side salad to go with your meal in a restaurant. Often, if you go for a Menu del Dia (three course menu), the first course will have a choice of a salad or soup, which can be nutritious.
The produce in supermarkets is also delicious and fresh. Bananas, tomatoes, apples and avocados are all quite easy to eat on the go.
If all else fails, pack a multi-vitamin to take every day.
15/ Take mental breaks
We are all different and there are aspects of the Camino that we might find difficult or stressful, even if somebody else might not.
For example, for introverts like me, being around so many people can be exhausting. Whilst I enjoy socializing, sometimes I need to rest and move myself away from this.
For others, it may be that sharing rooms, not sleeping well, or bad weather can be the thing that you find difficult.
Whatever challenges I face, I’ve learnt after walking many Caminos that taking mental breaks is important. This could be in the form of a rest day, or booking a private room for a night, or it could be as simple as spending 30 minutes resting alone or journalling at night.
Take time for yourself on the Camino and try to avoid fear of missing out, if you can.
Would you like us to plan your walk for you?
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Written by Emma
Wine Lover. Yogi. Hiker. Writer.
Looking for Camino souvenirs?
We wanted to create Camino merchandise that we would actually wear ourselves. On the trails, out and about or at home. Keep it classy.
You can find all our items in our Etsy store – Camino Nostalgia.
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