Hands pack items into a suitcase.

8 travel tips for staying healthy this summer

JUN 18, 2018
  • Share this:
  • Linkedin

Summer is the perfect time for planning fun vacations and trips with the family. But summertime adventures can also bring some bumps and bruises.


Here are a few travel tips to help you manage your health and feel your best while you’re away from home this summer.


1. Check in with your doctor


Scheduling a doctor visit before a big trip — especially if you’re traveling outside the country — is important. Make an appointment at least 4 to 6 weeks before you leave and tell your doctor about your travel plans. Your doctor may recommend certain vaccines or medications depending on the destination.


2. Refill prescriptions and keep them with you


Running out of medicine when you’re away from home can cause a lot of unnecessary stress. So refill prescriptions before you leave and have a list handy in case anything gets lost.


You’ll also want to keep medication where you can get to it easily — like a purse, backpack, or carry-on bag. This is especially important for plane trips. You won’t be able to access checked bags for the duration of your flight so keep your prescriptions handy.


3. Get familiar with your health coverage


Find out if your provider offers coverage at your destination (our members are covered for urgent care and emergency services across the country and around the world). If you get sick or hurt while traveling, contact your provider as soon as possible to get care.


4. Eat and drink in moderation


There’s no shame in indulging when you’re on vacation, but it helps to strike a balance between nutritious meals and occasional splurges. For example, if you have a big dinner planned, try eating light, plant-based foods during the day.


You’ll also want to eat vegetables at least once a day while traveling. Dark, leafy greens are a particularly good choice. They can boost your energy and even improve your mood.


5. Stay hydrated


It can be a challenge to drink enough water while you’re busy sightseeing or spending time enjoying the sunny days. Unfortunately, dehydration can cause fatigue, headaches, and serious health problems in severe cases.


Stay on top of your water intake while you travel with the following tips:

  • Keep a full bottle of water with you wherever you go — and be sure to bring extra water for any children traveling with you.
  • Bring an empty water bottle through airport security and fill it at the terminal’s drinking fountains.
  • Use a mobile app to track your water intake and get reminders.

6. Get moving


Even if you’ve planned a relaxing vacation where rest is the only thing on the agenda, it’s important to get at least 30 minutes of activity each day. Exercising on vacation can help you improve energy levels and minimize any stiffness from an unfamiliar bed.


Do some research beforehand and find out what’s available where you’re going. You may even come home with a new favorite workout.


7. Rest up


Traveling can take a toll on your body — especially if you’re headed to a different time zone. You might be tempted to push yourself to see and do as much as possible. But when you’re exhausted, you’re at a higher risk for getting sick or injured.


Remember to listen to your body. Get some rest when you’re feeling mentally, emotionally, or physically tired. Even a power nap can help you feel refreshed and renewed.


8. Put your sunscreen to good use


Days spent at the beach or by the pool mean more time in the sun’s harmful rays. It’s important to use sunscreen with a sun protection factor (SPF) of at least 30 and reapply every 2 hours. This will prevent sunburns and reduce the risk of developing skin cancer.


Bringing your kids to the pool? Take extra precautions and add a hat for protection.


Ready for your healthy summer trip?


Feeling your best while on vacation is an important part of making lasting memories. So, remember to talk to your doctor, plan some healthy eats, drink lots of water, use that sunscreen, and have lots of fun.

TOPICScare away from homeKaiser Permanentetravel