6 Ways To Stay Healthy During Summer Travel

For many of us, the summer season means travel and more travel. As you count the days to your camping trip or adventure, adequate preparation is necessary to stay healthy. With preparation, you increase your chances of a healthy and happy vacation.

Here are 6 ways to stay healthy during summer travel.

1. Know What Your Medical Insurance Covers

Take preventive precautions before traveling by knowing what your medical insurance covers. While we all anticipate staying healthy throughout the trip, illnesses can occur due to changes in weather or uncontrolled factors. Checking your insurance beforehand will help you know the cost implications in case of unfortunate events.

Ideally, you should consider a traveler’s health insurance if your current premium excludes traveling. If you intend to participate in risky activities like hiking and skydiving, buy evacuation insurance. Evacuation insurance will allow you to be shipped back to your state in case of severe injury, saving you the high treatment costs.

2. Pack Quality Sunglasses

Summer vacations are great but pose risks to your eyes if you ignore healthy precautions when outdoors. Whether cloudy or sunny, the UV radiation is stronger during summer, and the only way to tell is by checking with your local weather department for UV intensity.

To protect your eyes from UV radiation, wear 100% UV-protective sunglasses when out in the sun. Your sunglasses should also cover the skin around your eyes, given their vulnerability to the severe effects of harmful sun rays.

3. Pack Sunscreen

The sun is a good Vitamin D source but also emits harmful UV rays that can damage your skin. This makes skin protection mandatory during summer to stay healthy during your travel. Failure to protect your skin will expose you to short and long-term damages, including sunburns, and increase your risks for skin cancer, which can be deadly.

While some people wear tan during summer, it is ineffective against the harmful UV rays. Therefore, apply sunscreen when stepping out in the sun. Even if you have strong skin that does not burn easily, use sunscreen to prevent wrinkles, sun spots, and photoaging. For maximum skin protection for all skin types, apply sunscreen on all exposed parts, including your neck, face, and ears, at least thirty minutes before going. If swimming or sweating, apply sunscreen at least every two hours.

The American Academy of Dermatology advises individuals of all ages to use sunscreens that meet the following conditions:

• Has an SPF of 30 and higher
• Is sweat and water resistant
• Offers protection against UVA and UVB rays.

If you are out on the holidays with your kids, consider sunscreen for kids. These sunscreens have titanium dioxide and zinc oxide, which are friendlier to your kids’ skin. However, if you have an infant below six months, consult your doctor before applying sunscreen or keep them off the sun altogether. The UV rays are strong between 10 a.m. and 4 p.m.; limiting exposure around this time is advisable, even on a cloudy day.

4. Get Enough Sleep

The temptation during summer travel is to push ourselves to adventure and explore within the one or two weeks’ vacation. This makes most people compromise sleep. Sleep deprivation will weaken your immune system, and slow metabolism, putting you at risk of injury and disease, especially if traveling to a different time zone. Therefore, listen to your body and maximize rest when you feel physically, mentally, or emotionally tired. You should also consider power naps during the day to replenish your energy. On average, sleep at least 7-8 hours to have the energy to enjoy your trip. You may also want to consider using natural superfoods to promote sleep and relaxation, creating a soothing environment that facilitates an easier transition into restful slumber. This ensures that you wake up refreshed and revitalized for the next day.

5. Maintain a Healthy Diet

Neglecting a healthy diet seems pretty normal for most people during vacations. You will find yourself overindulging in unhealthy eating, such as lavish brunch, constant snacking, or missing a meal and over-eat on the next out of poor planning. 

Plan your meal times and stick to the schedule to deal with the above challenge by checking out the restaurant menus and considering those with healthy options. A balance between junk and healthy meals is also advisable for a healthy diet. Adding a variety of seeds and a mixed nuts to your diet can offer a snack option packed with nutrients, delivering a fulfilling treat that sustains your energy levels all day long. Carry healthy snacks like dates, almonds, roasted peanuts, and bars. Adding fruits and vegetables to your menu will boost your immunity and mood.

As you practice the above, be careful where you eat as your new environment exposes you to new viruses and bacteria. Check the sanitation of the restaurant or local market where you are sourcing your food and ensure you consume freshly cooked foods.

6. Drink Plenty of Water

Hydration is critical, especially with increased activities during summer. Your body will naturally lose water from perspiration due to the heat, increasing the risks of dehydration. Dehydration will manifest in the form of fatigue, dizziness, and headaches. Therefore, drink plenty of water, especially in higher altitudes or dryer climates, instead of waiting till you are thirsty, as this is indicative that you are way behind in your fluid replacement. You can maintain a healthy water intake through the following techniques:

• Keep a full water bottle and carry extra for your children and pets. If you buy extra water during your trip, ensure it is safe with an unbroken seal.
• Carry an extra empty water bottle and consider filling it at every fountain.
• Track your water intake using a mobile app.

In addition to direct water consumption, consume water-rich fruits and vegetables like strawberries and cucumber to stay hydrated.

Conclusion

Traveling, especially during summer, is a fun experience as you can spend time outdoors, connecting with nature and enjoying the beautiful scenery. Like any other trip, you should plan accordingly by securing travel insurance in case of unfortunate health incidences.

Since the UV rays are stronger during summer, pack your sunscreen and sunglasses to protect yourself from harmful UV rays. Staying healthy will also require maintaining a healthy diet and staying hydrated. While you cannot predict the outcome of your trip, practicing the above tips will help you stay healthy during your summer trip.

 

Feature Photo by Vicko Mozara on Unsplash