The Healthy Traveler’s Checklist: How to Support Your Health While on Vacation

How to Stay Healthy Before, During and After Traveling

What’s the best part about going on vacation? For many of us, it’s getting to kick back and put all our responsibilities on hold. But while vacation can be all of this and more, your health and wellbeing should still top your priority list.

Now that summer’s here, let’s take a look at what you can do to support your health before, during and after this year’s trips.

1. Getting Ready for Your Trip

Before boarding your flight out of town, it’s important to take the necessary precautions to protect yourself against common health risks that can occur while traveling.

Get a lay of the land by learning about local health risks

Visit the Centers for Disease Control and Prevention or the U.S. State Department websites to learn about possible disease outbreaks, safety concerns and vaccine requirements in any of the regions or countries you’re visiting. This will help you know what prep work you need to do beforehand, including visiting a travel clinic to receive individualized advice and preventive measures, like vaccines.

It’s also a good idea to check with your health insurance provider to understand your coverage in the event you or someone in your family gets sick or hurt while traveling. Use this information to create a game plan for such scenarios.

Bring enough prescription medications to get you through your trip (and bring some extra in case of delays), and make sure whatever medicines you need are permitted abroad.

Ease into vacation mode and stay hydrated

Once you’re packed and at the airport, resist the temptation to jump right into “vacation mode.” Flying can be dehydrating, so limit alcohol and sodium-rich foods and aim to drink plenty of water before and during your flight.

Stress levels can also reach fever pitch at the airport, so taking some time to read, listen to music or do breathing exercises when you have down time can help offset negative mental health effects you might experience while traveling.

2. Staying Healthy While You’re There

Not only is it possible to get the most out of your vacation while still taking care of your health, you might even enjoy yourself more.

Try local foods rich in vitamins and nutrients

It’s no secret that our diet stateside tends to be high in sodium, fat and sugar. One of the great joys (and benefits!) of traveling is the opportunity to try new foods.

In many cuisines around the world, you might find a healthier balance of fish, legumes, fresh fruits and vegetables, and whole grains – all of which are great for your health. Stepping outside your comfort zone and giving local foods a try could help you stay healthy while traveling.

Balance active days with restful ones

Oftentimes when traveling, there’s pressure to spend every minute of every day doing something exciting. (For good reason, much of the time. After all, when’s the next time you’ll have a chance to swim with the dolphins?)

But it’s worth limiting yourself to a few must-do items and then carving out downtime elsewhere in your itinerary. A quiet morning by the hotel pool, an afternoon at the beach, or even an entire day at the spa could be the difference between an overwhelming vacation and rejuvenating one.

3. Protecting Your Health After You’ve Returned

Even after you’ve safely landed back home, your travels could still affect your health.

Seek out travel medicine to safeguard against tropical diseases

If you were exposed to a tropical disease, it might take weeks or even months for symptoms to show. Make sure you monitor your body for concerning signs. If you notice any changes to your health, consider making an appointment with your nearest travel clinic.

In fact, a post-trip health screening might be worthwhile following risky exposures even if you don’t show symptoms; it’ll help you understand potential risk factors and prepare you in case you do become ill.

Return to your daily routine gradually

Regardless of where you went, it’s important to ease slowly back into your normal routine. If you crossed time zones at any point, it can take days (or even weeks) for your sleep schedule and other routines to readjust, meaning you might not feel back to normal for some time.

Be as gentle on your body and mind as possible; take time from work if needed, and avoid overexerting yourself once you’re back.