There’s nothing quite like the excitement most people feel when a trip begins. But if you’ve ever come home from vacation feeling run down or had your travel plans interrupted by an unexpected illness or injury, you know things don’t always go as smoothly as planned.
From long travel days and busy crowds to new foods and changes to your routine, your body can feel the impact of being away from home pretty quickly. Staying healthy on vacation is more likely, however, if you do a little planning and make a commitment to follow a few simple habits while you’re away.
Here are some easy ways to stay safer and healthier during your summer travels:
- Be prepared to manage health issues. Make sure you have enough of any medications you take and keep them in your carry-on. Pack a small kit with essentials like pain relievers, bandages and over-the-counter remedies for stomach upset, colds and allergies. If you’re traveling internationally, check if any vaccines or precautions are recommended.
- Stay hydrated throughout your trip. Warm weather and busy travel days can dehydrate you faster than you might expect. Drink water regularly, even if you don’t feel thirsty. Try to go easy on alcohol and sugary drinks since they can make dehydration worse.
- Be mindful of what you eat and drink. It’s fun to try new foods, but balance is key to feeling your best. Aim to include fruits, vegetables and lean protein when you can. If you’re somewhere with different food safety standards, stick to hot, freshly cooked meals and avoid untreated water or ice.
- Practice good hand hygiene. Travel often means more exposure to germs. Wash your hands often, especially before eating. Use hand sanitizer when soap and water aren’t available and try not to touch your face too much.
- Watch for signs of heat-related illness. Feeling dizzy, weak or overly sweaty can be signs your body is overheating. Take breaks in the shade, drink fluids and try to plan outdoor activities during cooler parts of the day like early morning or evening.
- Protect your skin from the sun. Sunburn can happen quickly, especially near water or in high heat. Use a broad-spectrum sunscreen with at least SPF 30 and reapply every couple of hours. Wearing a hat and sunglasses can add extra protection.
- Keep your body moving. Long flights or car rides can leave you stiff and uncomfortable. Stand up, stretch or take short walks when you can. Moving your body also helps lower your risk of blood clots during long periods of sitting.
- Prioritize sleep and rest. It’s tempting to pack your schedule while you’re away, but your body still needs time to recharge. Try to stick to a regular sleep routine and give yourself downtime so you don’t feel worn out by the end of your trip.
While traveling is fun, it can leave you feeling tired, sick or injured if you don’t take a few precautions. But with these simple tips, you can enjoy your vacation with more energy and fewer setbacks so all you bring home are happy memories.
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