What Actually Works for Health at Sea

At sea, the calendar changes, but the routine does not. Watches continue, menus repeat, and the ocean sets the pace, not resolutions. That is why your health goals need to be realistic, not dramatic. As dietitians, we know that the most effective changes are not big promises, but small adjustments that fit life onboard.

This year, let’s focus on habits that actually work at sea, and last beyond the first voyage.

The Challenge: Why Health Matters Onboard

There is still high prevalence of overweight/obesity, and metabolic risk compared to general populations. Your health is not just a personal matter, it impacts safety, alertness, and team morale. So let’s make 2026 the year you take back control, one step at a time.

1. Start with smart nutritional goals!

   Instead of general goals like “eat healthier”, choose specific, achievable targets:

   1. Add more vegetables/fruit to your daily meals.

   2. Swap sugary snacks (readymade cookies, cakes, chocolate, etc.), for whole food options (yogurt with nuts, frozen/fresh fruits, etc.).

   3. Keep portions in check. Follow the Harvard Healthy Eating Plate.

      
      

      

      
      

As Oceanic, we support continual culinary education through trainings, healthy recipes, well-balanced menus, guidance and practical tips.

2. Hydration & sleep are often overlooked, but always important!

   Water intake often decreases at sea while sugary drinks remain popular. Hydration is essential for cognitive function, digestion and stamina, so make it a goal to drink water regularly throughout the day.

   
   

   Long watches and irregular schedules disrupt sleep, which affects appetite hormones and energy balance. Aim for a consistent sleep window whenever possible, and power down electronic device 30mins before rest.

3. Move more, it really helps!

   Physical activity is not just for fitness models, it is vital.

   1. Short bodyweight circuits

   2. Stretching between watches

   3. Resistance bands in cabin (if available)

   4. Walking laps on deck

Physical activity can counter sedentary work demands and help regulate blood sugar, support weight balance, and boost mood. Even 15-20mins a day makes a difference.

4. Mindset shift, from "diet" to "lifestyle"!

   Resolutions do not work if they are framed as short-term fixes. Long-term success comes from daily habits that fit your routine.

   1. Keep a simple food journal (even a few notes each day helps awareness).

   2. Set weekly goals instead of yearly ones (small wins build confidence).

   3. Share goals with a fellow crew (accountability boosts follow-through).

      
      

5. Built a supportive culture onboard!

   Healthy changes require support, they do not happen in isolation. You can help create a culture where making better choices it is the easy choice:

   1. Encourage "step challenges" or group fitness breaks when possible.

   2. Set healthy goals together with fellow crew.

      
      

Small cultural shifts onboard can make healthy eating normal rather than optional.

This year, do not just resolve, transform. Your body is your engine, feeding it the right fuel and moving it regularly can help you feel sharper, stronger, and more resilient.

And remember: small changes stick when they are realistic, specific and connected to why they matter. Here is to healthier, happier voyages in 2026, and beyond!

This article has been authored by Oceanic Health & Wellbeing Department, a team of nutrition and dietetics experts, as part of our commitment to enhancing crew wellbeing in the maritime industry.