Whether you’re flying high in the sky or cruising along scenic routes, it’s the favorite travel time of the year. Your destination could be a nearby city or a distant paradise. Here’s how to stay healthy and enjoy every moment of your summer vacation.
Plan ahead
First, before embarking on your summer trip, you’ll want to prioritize planning it to avoid last-minute stressors. “Research your destination to understand the climate and sun exposure levels and pack essential skincare and hair care products as needed,” says Hannah Kopelman, MD, a board-certified dermatologist at Kopelman Aesthetic Surgery in New York.
According to Kiran Dintyala, MD, MPH, a board-certified internist in San Diego, planning is vital as it helps you stay organized, find good deals that save money, and enjoy your trip with less hassle. “Flights and hotels can be expensive if booked at the last minute,” he notes.
Stay hydrated and practice mindful eating
Travel can disrupt normal sleep patterns, healthy eating habits, and daily schedules, and with these changes comes dehydration — a root cause of fatigue, headaches, and even constipation.
Kevin Huffman, DO, a board-certified bariatric physician and founder of AmBari Nutrition, recommends carrying a refillable water bottle and drinking the equivalent of eight glasses of water daily. “Rather than indulge in every culinary delight, stick with what is fresh and local, as this often becomes the nutrient-dense fuel for the body,” he adds. By following these tips, your digestion will be better optimized, as you will be less likely to experience travel-related stomach problems.
Prioritize sleep
Jet lag and exposure to a new environment can affect your sleep cycle. For these reasons, Dr. Huffman advises practicing good sleep hygiene and sticking to it even if you’re staying in a hotel. “Diffuse some lavender or passion flower oil by your bedside to encourage deep relaxation and ease stress, which often contributes to anxiety and poor sleep,” he says.
Kristy Ziontz, DO, emergency medical director at Hackensack Meridian Health Bayshore Medical Center in Red Bank, NJ, agrees. “Avoid caffeine 6 hours before anticipated sleep, and note that alcohol can also disrupt good sleep,” she adds.
Stay active with simple exercises
Easy exercises like walking, swimming, yoga, or cycling improve circulation, delivering oxygen and nutrients to your skin and hair follicles. “This increased blood flow helps maintain healthy, glowing skin and intense, vibrant hair. Additionally, physical activity reduces stress, which can otherwise lead to skin issues and hair loss,” says Dr. Kopelman.
“Exercise stimulates endorphins and other hormones that make you feel good while energizing your body and mind for the daily holiday activities,” Dr. Dintyala explains. “A nice jog or brisk walk can also do the trick, and if your hotel has a gym or a pool, use them to exercise,” he says.
Pack natural health remedies alongside a health kit
Dr. Huffman advises you to remember to take any medications you’re on with you, pack a basic first-aid kit, and know where to go for healthcare at your destination in the event of an unexpected illness. Apart from the usual first aid kit, some natural remedies also come in handy. “Pack aloe vera gel for sunburn relief, ginger and peppermint tea for nausea,” says Dr. Kopelman. “And remember to enjoy your vacation, but don’t overdo it,” Dr. Ziontz concludes.
