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Trips require planning. Transportation, hotels, restaurants, outfits. Whether you’re traveling for work or vacation, there’s plenty to think about before you go. Your health and wellness should be part of the planning too. As you get ready to go, here are 8 travel tips to help you and your family stay healthy while you’re away.
Tip 1: Learn what you’re covered for when you travel
It’s important to know what your coverage and care options are when you’re away from home. Before you leave, check with your health plan to see if urgent and emergency care is covered where you’re going. Also, find out if you can use virtual care like video visits, online chat, or email in case a health concern comes up while you’re away.
Tip 2: Refill prescriptions early and pack your go-to medications
Running out of medication on a trip can be stressful. Before you leave, order prescription refills, contact lenses, and any medical supplies you need. Make sure you have enough for your whole trip. Give your pharmacy time to fill your order, especially if you need more refills than usual.
Here are a few other tips:
- Keep a written list of your medications and doses in a safe place. You may need this if you must refill a prescription on your trip.
- If you’re flying, pack your medications and medical supplies in your carry-on. This way you can access them during your flight, and you’ll have them if your checked bag gets delayed or lost.
- Bring over-the-counter medications you use at home. They could be hard to find on your trip, especially if you’re traveling out of the country.
Can I bring medications on a plane?
Yes. You can bring prescription and over-the-counter medications in your carry-on bag. This includes liquid medications and supplies like syringes when they’re medically necessary. Keep them in their original containers if you can. For more information about traveling with medications and medical needs, visit the TSA Cares page.
If you’re traveling outside the U.S., keep in mind that other countries might have different laws about medication. Something that’s legal in the U.S. might not be allowed somewhere else. Before you travel, check the embassy website for where you’re visiting to make sure your medications are allowed.
Tip 3: Check in with your doctor before a big trip
If you’re planning a long or international trip, schedule a visit with your doctor 4 to 6 weeks before you leave. Your doctor can:
- Recommend any vaccines or medications you may need
- Make sure your routine immunizations are up to date, including your yearly flu shot and COVID-19 vaccine
- Talk about any health conditions you’re managing
- Write a travel letter that explains why you need the medication while you’re traveling
You can also check the Centers for Disease Control and Prevention’s website for the latest travel health information for the place you’re going.
Tip 4: Build healthy eating into your travel plan
Eating delicious food is part of the fun of traveling. Making healthy choices doesn’t have to mean missing out. Like with all healthy choices, it’s about balance.
For example, if you’re looking forward to a hearty dinner, you can eat lighter, plant-based foods during the day. Pack healthy snacks like nuts, protein bars, or whole-grain crackers to help keep your energy up on the go.
Tip 5: Don’t forget about water
When you’re running around having the time of your life, it’s easy to forget to drink enough water. Dehydration can cause fatigue, headaches, and, in severe cases, serious health problems.
Pack a refillable water bottle to stay hydrated. Think about water for children or pets traveling with you too. You can track your water intake in a mobile app, and set reminders to drink more water during the day.
If you’re traveling to another country, remember that tap water might not be safe to drink. In those places, choose water that comes in a sealed bottle or can. Skip ice unless you know it was made with safe water.
Tip 6: Plan movement into your days
Even if you’ve planned a vacation of pure relaxation, try to stay active each day. Moving your body can boost your energy so you can enjoy more of your trip.
Before you leave, look for ways you can be active where you’re going. Maybe it’s hiking, walking tours, or biking a scenic trail. In your room, you can do simple yoga poses, functional fitness exercises, or quick bursts of high-intensity interval training (HIIT). Either way, your vacation souvenir just might be finding a new favorite way to be active.
Tip 7: Make time for rest
Traveling can take a toll on your body, especially if you’re adjusting to a different time zone or dealing with jet lag. It’s tempting to see and do everything, but pushing yourself too much can lead to illness or injury.
Listen to your body. If you’re feeling tired, take a break, nap, or unwind. You can try a guided meditation or other relaxation technique on a self-care app. And try to get a good night’s sleep so you can start your next day renewed and refreshed.
Tip 8: Keep sun protection part of your daily routine
Time outdoors is often part of travel, so keeping up your usual sun‑safety habits is important wherever you go. Apply sunscreen with an SPF of 30 or higher and reapply as needed. Wear long-sleeve shirts and pants, a brimmed hat, and sunglasses to help protect your skin and eyes anytime you’re outdoors, whether it’s cloudy or sunny.
Plan for healthy, happy, and safe travels
A little planning can help you feel your best on the road and ease travel anxiety. As you get ready for your trip, think about putting together a simple travel kit with a few items, including your medications.
Health items to pack
- Hand sanitizer and disinfecting wipes
- Sunscreen with SPF 30 or higher
- Sunglasses
- Refillable water bottle
- Insect repellent
- Small first aid kit
Along with packing the right items, a few simple steps can also help you stay safe and prepared.
Additional travel safety tips
- Wash your hands often, especially before meals.
- Check trusted government sources for weather, travel advisories, and safety updates for your destination.
- Keep emergency contacts handy and make copies of important documents, including your health insurance card.
- Print your travel plan and share it with someone you trust.
And remember, it’s worth taking time to know how to get care while traveling, just in case you need it.