Vacation season is here! Whether you are jet-setting across the country or hitting the road for a beach getaway, summer vacations often involve crowded airports, unfamiliar environments, and changes in routine, all of which can increase your chances of getting sick.
With a few simple precautions, you can protect your health and make the most of your well-deserved time off. Here’s some tips from David N. Mikhael, MD, Family Medicine physician at Cooperman Barnabas Medical Center and member of RWJBarnabas Health Medical Group, on how to travel smart and stay healthy while on vacation.
Wash Your Hands
Planes, trains, gas stations, and hotel rooms are full of high-touch surfaces. Frequent handwashing with soap and water for at least 20 seconds is one of the easiest ways to prevent spread of germs. If soap and water aren’t available, carry hand sanitizer and use it often, especially before eating.
Stay Hydrated
Long flights and days in the sun can leave you dehydrated, which affects your energy levels and immune system. Bring a refillable water bottle and drink plenty of water throughout the day. Skip sugary sodas or too much alcohol, which can lead to dehydration.
Get Good Sleep
Changing time zones and jam-packed itineraries can throw off your sleep schedule. Try to maintain a consistent bedtime, and aim for at least 7 to 8 hours of rest per night. Bring ear plugs or an eye mask if you are a light sleeper. Rest is essential to keeping your immune system strong.
Keep a Travel Health Kit Handy
Pack smart by bringing a small travel health kit. Include pain relievers, allergy medicine, stomach relief, band-aids, hand sanitizer, and any prescription medications. It’s always better to have essentials ready in case something happens and you’re far away from a pharmacy.
Be Cautious with Food and Water
Trying new foods is part of the fun, but be mindful of where you’re eating. Stick to reputable restaurants and food vendors. If you’re traveling internationally, research whether local tap water is safe to drink. When in doubt, opt for bottled or filtered water.
Protect Yourself from Sun and Bugs
Vacation often means more time outdoors. Use sunscreen (SPF 30 or higher) and reapply regularly, especially after swimming or sweating. Inspect repellent is also important, especially if you’re heading somewhere with mosquitoes or ticks.
Stay Up to Date on Vaccines
Make sure you are up-to-date on routine vaccinations and boosters before you travel. If you’re going abroad, check if any additional vaccines are recommended for your destination.
Don’t Ignore Travel Fatigue
Travel itself can be taxing on your body. Between long hours of sitting, lifting luggage, or walking more than usual, listen to what your body needs. Take breaks, stretch often, and don’t feel guilty about building in some downtime.
Vacations should be about relaxing, exploring, and making memories, not getting sick. With a little preparation and awareness, you can protect your health and enjoy every moment. So pack your bags, take care of yourself, and get ready to feel your best wherever your travels take you!
