If you are traveling during a heat wave, know how to beat the sun at its own game with these tips

It’s always the warm weather times of the year when we can take time off work and school and do a little traveling. But that means we’ll be out in that sun, heat, and humidity. And, this year, it feels worse than ever, with heat waves just about everywhere. Deaths caused by extreme heat are on the rise in national parks, according to CNN, and record-breaking temperatures aren’t contained to just the U.S. — countries like Italy, Spain, and Greece have also reportedly seen extreme temperature spikes.

If your upcoming travel plans take you from sunny to sunnier, keep these travel tips in mind to stay cool and safe in a heat wave. We want you to get through the trip without turning into a melted mess.

Tips for before you go

Pack for the sun

Don’t do any of that “I’ll buy it when I get there” stuff with things like sunscreen, hats, or other protective sun wear. You won’t. You’re going to be too busy, too tired, or not have the time to go shopping. Go get the items and pack them before you go.

You also need to make sure your clothing matches where you are going. Light, breathable fabrics like linen are a must.

Make sure the AC works everywhere

From your car to your rental car to wherever you are staying, make sure it all has working AC. Ask if you aren’t sure or can’t find the information on the website. You will go from grumpy to miserable if you aren’t able to at least crash in a cool hotel at the end of the day. (And keep in mind that there are areas of the world — Europe, for instance — where ACs aren’t a given, particularly if you’re staying at a smaller hotel.)

If you get traveler’s insurance, make sure it has medical

This is if you are high-risk or don’t do well in extreme heat. If you purchase traveler’s insurance, ask if it covers medical in case you need to seek treatment for any heat-related issues.

In the same sense, before you go anywhere, talk to your doctor about if you would be okay to be out in an excessive heat warning situation and for any advice they could give you to stay safe.

When you get to your destination

Speaking of the sun, wear sunscreen and actually reapply it

Putting on the sunscreen once and calling it a day is definitely how walking tomatoes are made. Reapply how often the directions on the bottle say to.

Drink all of the water

Please drink water. As much as you can, whenever you can. When you go out to eat, make sure you get water — and drink it — in between those vacation drinks. Staying hydrated is so important to keep yourself upright in the heat. Don’t wait until you feel thirsty either, because by then it’s too late. Drink more than you would normally, and drink it all day.

Cool yourself down often

Either wash your hands and face every few hours or bring wipes to run over your neck. If you go overseas, there are fountains where you could easily splash down your arms and neck.

When to see the sights

If your schedule allows it, see the cool things in the morning or the late evening when the sun isn’t trying to kill you. Use those harsh midday hours for indoor things like museums.

Staying safe during a heat wave takes some planning even when you’re just at home on your couch, but if you take a vacation in extreme heat circumstances, please remember these tips. We want you to enjoy your vacation, not be known as the one who fainted or had to spend the week after it hating life because your clothing is still irritating your sunburn.

Many people take the time to plan a perfect trip. You research where to stay, what sites to visit, and what adventures to book. But have you ever thought of researching how you can prepare yourself for your trip beyond the logistics of travel? In this list, we discuss the top do’s and don’ts of responsible travel that will help you have a safe and respectful trip.

DO Protect Yourself

We all hope for a perfect trip that is problem-free. However, it would be irresponsible to ignore the fact that things can go wrong and you should be prepared for them when they do. Some standard safety tips include:

• Share your itinerary with someone from home including your accommodations, intended travel route, and travel days.
• Avoid carrying all your cash with you at all times. Instead, when you leave your hotel room, stash some cash in a hidden area. If you’re robbed, you will still have some cash to get you by.
• Keep a photocopy of your passport in your suitcase.
• Get health insurance for your travel and understand the regulations around using it. Many policies require that you inform them of a hospital or medical visit within a certain time frame for your claim to be eligible. For example, you may need to alert the insurance company of a hospital visit in the first 24 hours of checking in.

DO Your Research

If you’re traveling abroad, it’s apparent that things will be quite different from home. Responsible travel starts with preparation. It’s essential to do some research about the country you’re visiting. Some things you’ll want to research are:

• If you need to bring any medications with you. For example, “Bali belly” is a common affliction for tourists traveling in Bali. You can bring medications such as Immodium with you to help lessen the side effects of whatever condition is common in the country you’re visiting.
• It’s also crucial to do your research into any vaccinations you may need when you travel. In some cases, such as with yellow fever, you sometimes have to prove your vaccination to enter the country.
• You should understand if you can or can’t drink tap water in the region you’re visiting. If tap water isn’t safe, be prepared to have cash on hand to purchase bottled water or bring water purification tablets.

DO Educate Yourself

When you visit somewhere, the last thing you want to do is insult people. By taking the time to educate yourself on local customs, you can avoid embarrassing faux pas that may potentially offend the people around you. Some responsible travel tips include:

• Learning if there are any rules about dress, especially for how much women should cover themselves.
• Understanding if showing signs of PDA is considered inappropriate
• Learning about unique practices, such as not spitting in Japan or showing avoiding showing the bottom of your feet in Vietnam.

DO Eat the Local Food

One of the best parts of travel is the food. When you’re traveling to a new area, make sure you take the time to eat the local food. It can be tempting to pop into something familiar, like a Starbucks, for your morning coffee but opt for a local cafe instead. This ensures you support local small businesses and gives you a more authentic travel experience.

DON’T Count On Free Wi-fi

You’re probably very reliant on your Google Maps to get around. If you’re assuming that you’ll be able to find a free wi-fi connection everywhere you go, think again. While many countries have free wi-fi, this isn’t always going to be the case for where you’re going. You might find yourself having to make a purchase at a store to get the wifi password, which can add up quickly. Do your research and consider an international data plan if wi-fi will be a challenge. Or, just bring a map!

DON’T Assume People Speak English Everywhere

If you’re traveling abroad, you shouldn’t assume that you will find people that speak English everywhere. In fact, as you travel outside of cities to more remote towns and villages, you can usually expect there to be a higher chance of a language-barrier. Look into whether people speak English in the area you’re going to and, just to be safe, learn a couple of important phrases.

DON’T Nap On Transit

At some point during your trip, you might be jet-lagged and want to take a quick nap. This may feel like a good idea, but you should consider your environment first. If you have a friend to watch your things while you nap, that is perfectly fine. Otherwise, napping in high-traffic areas such as a train, bus, or airport lounge may leave you vulnerable to pickpockets.

DON’T Stick to the Tourist Spots

When you think about your home city, you can probably picture the area considered a “tourist trap.” Tourist traps are typically close to transit hubs and rely on tourists who don’t know local prices. These tourist traps are extremely expensive, usually not authentic and are packed with other tourists. Do your research beforehand and make sure to visit the authentic neighborhoods where locals go to shop and eat.

Now you have everything you need to go on a great adventure full of responsible travel.

During long days of travel and through the duration of our vacations, we often find ourselves eating out. These meals often are comprised of a lot of convenience or fast foods and fewer servings of fresh fruit and vegetables. After a couple days of eating quick meals, we might start to feel sluggish. Even though it takes a little extra preparation, incorporating nutritious food options into our travel diets can keep us feeling better and more energized while we enjoy our vacations.

Why include nutritious food options?

You want to feel your best on a vacation so you can enjoy your time to the fullest. Eating a well-rounded diet that includes fruits, vegetables and whole grains provides our bodies with the necessary vitamins and minerals to convert our food into energy. This means that a healthier diet will give us better and more sustained energy. Nutritious foods also contain vitamins, minerals and antioxidants that support our immune systems as we explore new places.

Have you ever found yourself feeling a little backed up on vacation? Making sure your diet includes foods high in fiber, like fruits, vegetables, whole grains, beans and legumes, and nuts and seeds, will help to keep bowel movements regular. Fiber also keeps us full longer, so you can do more adventuring before needing to stop for a bite!

Food safety while traveling

To keep yourself healthy while traveling, it’s important to pay attention to food safety, especially when purchasing grab-and-go type foods. Here are a few important food safety reminders:

• Wash your hands before eating.
• Carry hand sanitizer and disinfectant wipes handy as a backup.
• Clean surfaces (like tray table or rest stop table) before eating.
• Wash all fresh produce under running tap water.
• Keep cold food cold: below 41°F.
• Keep hot food hot: above 140°F.
• Pass on transporting hot food unless you have a portable heating unit.
• Eat food within two hours of purchasing it or throw it away.
• Do not eat raw fish, shellfish, meat or eggs.

Nutritious food ideas for travel days

Non-perishable snacks

• Whole or dried fruit
• Freeze-dried vegetables
• Nuts (pre-portioned into snack-size bags)
• Nut butters (travel packs are great for planes)
• Whole-grain pretzels or crackers
• Trail mix
• Snack bars made with whole grains, nuts and fruit, with few added sugars

Other nutritious snacks

• Part-skim mozzarella cheese stick
• Whole-grain sandwich made with lean meat, vegetables and mustard or with natural peanut butter & jam
• Fruit cup
• Pre-cut veggies (paired with nut butter brought from home)

Incorporating nutritious food at your destination

Here are some ways to add extra nutrients to your daily meals while at your vacation destination.

• If you have a mini fridge, grab some grocery staples, like healthy breakfasts, lunch options or snacks.
• At continental breakfasts, choose:
  • Whole grain cereals, whole wheat bread, or oatmeal
  • Lean protein options like low-fat dairy, boiled eggs, Greek yogurt or peanut butter
  • Include fresh fruit, especially fruits in peels (bananas, oranges)
• Pack snacks for excursions so that you don’t get overly hungry or experience low blood sugar symptoms.
• Enjoy your restaurant meals with a fruit or a veggie on the side.
• Opt for water with your meals – typically the best for rehydrating and helps the fiber in your food do its job.

Remember to enjoy what you eat!

These are just suggestions to help you do your best. Vacations and special occasions are more about the memories than eating perfectly! This doesn’t mean that you shouldn’t enjoy “fun” foods like ice cream while on your vacation. But if you find yourself feeling less than your best, it might be time to consider how you’re fueling your body. Moderating portions of fun foods and adding little bits of nutritious foods can make all the difference!

Keeping up with a healthy diet on vacation may seem impossible.

In fact, one obstacle is that we tend to eat more when we aren’t cooking our own meals.

“When we eat outside of our home, most studies show we will eat between 35 to 45% more in terms of our portions,” explained Kristin Kirkpatrick, RD, registered dietitian with Cleveland Clinic. “On top of that, plates at restaurants are usually much larger. They could be two to three times larger than the plate size you’re used to in your kitchen. So, it’s easy to overeat because sometimes you can’t accurately assess how much food is actually in front of you.”

When dining out on vacation, registered dietitian Kristin Kirkpatrick suggests eating the things that will fill us up first, like fiber and vegetables.

To cut down on those large portion sizes, Kirkpatrick said you can enjoy half the meal at the restaurant and take the leftovers back to your hotel for the next day.

Another tip is modifying something on the menu to make it more nutrient-dense.

If there’s a pasta dish with chicken and broccoli, you can request less pasta and up the chicken and broccoli.

When it comes to buffets, she urges people to stick with smaller portions if they want to try multiple things and really focus on recognizing when they’re full.

And since vacation is a time to relax and enjoy, Kirkpatrick said allowing indulgences is important.

“If having refined grains like white pasta is something you really crave, then maybe allow yourself to have that one night,” she said. “Allowing these indulgences can go a long way because then we don’t feel the need to have to go crazy with the indulgences. We can actually factor them in.”

Aside from what you eat, Kirkpatrick adds sticking to a regular sleep schedule and limiting alcohol can help.

Getting too much or not enough sleep can sway our assessment of hunger and fullness – while drinking too much can lead to overeating.