10 Tips for Staying Healthy While Traveling This Summer

10 Tips for Staying Healthy While Traveling This Summer

With the kids out of school and the temperatures on the rise, summer is the time to hit the road and have some great quality time with loved ones while exploring the world around you. Safeguarding your and your family’s health on the go lets everyone get the most out of these all-too-rare moments.

At People’s Care Health Systems, we specialize in family medicine and want to make sure every member of your family stays healthy and happy as you venture out from Riverside, California. With this in mind, we’ve collected 10 tips to help you stay healthy while traveling this summer.

1. Insurance for reassurance

Whether you’re just traveling one state over or you’re heading for foreign shores, a quick phone call to your health insurance provider gives you peace of mind knowing what sort of coverage you have while traveling.

You don’t want to be stuck negotiating a foreign health care system without help should something arise. If your plan doesn’t cover you, you can get one-time, supplemental insurance.

2. Hydrate, and then hydrate some more

A surefire way to get sick on vacation, especially on active adventures in hotter climates, is to become dehydrated. From the moment you step on the plane or get in the car, make sure there’s plenty of water on hand so you can hydrate throughout your travels.

It’s easy to forget about drinking water when you’re having fun, but the consequences can add up if you’re not careful, leaving you fatigued, sick, and unable to enjoy yourself.

3. Beware of water

Now that we’ve discussed hydration, please remember that if you’re traveling in foreign countries, be very careful about the water you drink. Make sure it’s filtered or bottled, and don’t rely on tap water.

Some countries have better water than others, but one sip, even while brushing your teeth, can introduce foreign bacteria that wreak havoc on your digestive system.

4. Eat right

One of the greatest things about traveling is sampling the local cuisine. If you’re in a developing country, by all means, dig in, but be mindful of any raw foods — fruits or vegetables may not have been properly washed or only washed using local water sources.

Most restaurants are good about foot handling, but beachside shacks and street carts might not be as stringent.

5. Take cover

If you’re traveling to a sunny destination, pack plenty of your favorite sunscreen. Not all sunscreens are created equally, and buying a local product could sting your eyes or turn out to be less water-resistant than it advertises. To be on the safe side, pack what you and your family normally use.

6. Travel first aid

Wherever you go, a small first-aid kit is always a good idea. Equip it with triple antibiotic cream, bandages of all sizes, gauze, antiseptic wipes, and any medications that you routinely use.

7. Wipeout

Carrying packets of hand wipes or hand sanitizer is a good practice. When you travel to new places, the language isn’t the only thing that’s foreign. Your body isn’t accustomed to the different germs and bacteria, so make sure everyone keeps their hands clean and away from their mouths.

8. Exercise right

Vacations are a great time for family activities that get everyone up and moving. If you’re climbing ruins, hiking a rain forest, or negotiating miles of city streets, plan on every ability level and even do a little conditioning beforehand so no one misses a thing.

9. Get your Zzzs

Vacations are exciting, and there aren’t enough waking hours in a day to get it all in. Still, you won’t enjoy anything if you’re sluggish and tired.Make sure you get enough sleep each night, and, if you’re in a new time zone, set your watches and inner clocks to the new time as quickly as possible. You don’t want to be looking at your watch in the middle of the day thinking that it’s 3 am back home.

10. Don’t overdo it

Vacations are about escaping your daily grind, but try not to schedule every minute of every day — be flexible. Take a nap when you feel tired, or take one destination off your list if your day is too jam-packed. Rushing around isn’t relaxing, and that’s when you let your guard down.

Take it easy, drink your water, get your sleep, and don’t overdo it. With a little planning and some precautionary measures, you and your family can concentrate on making memories rather than lying in the hotel bed feeling sick.


If you’re planning to travel to places where you might need vaccinations, anti-malarial medications, or antibiotics, please schedule an appointment well in advance so we can help you prepare.

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