Summer trips are supposed to be a break from stress. But somehow, they can leave you feeling like you need a vacation from your vacation. Weird meals, sunburns, stomach problems, and just plain exhaustion? Not exactly the relaxing reset you had in mind.
The good news? With a little planning, you can actually come back feeling better than when you left. Let’s talk about smart ways to stay healthy before, during, and after your trip—so you don’t return with a suitcase full of regrets.
Before You Leave
Get Your Gut in Gear
Your stomach has no idea it’s about to be hit with gas station snacks, airplane food, and street tacos. That’s a lot to digest—literally.
Patricia Raymond, M.D., says gas, indigestion, and diarrhea are common travel tagalongs. Why? Eating out all the time means you’re gambling with food prep and bacteria like E. coli and salmonella. Yikes.
Start taking probiotics three days before your trip. Aim for one billion CFUs a day. Yep, that’s billion with a B. Look for ones with S. boulardii—it’s your best shot at dodging Montezuma’s revenge.
Power Up Your Immune System
No one wants to kick off their beach week with a head cold. But here’s the kicker—more than 1 in 5 people catch a cold within a week of flying.
Michael P. Zimring, M.D., author of Healthy Travel, says sleep is your best defense. Get 7–8 hours a night for a few days before you leave. Your immune system will thank you.
Also, don’t stress-pack the night before like a caffeinated squirrel. Use a checklist. Pack early. Avoid last-minute panic.
Build a Mini Medicine Cabinet
You don’t need an entire pharmacy, but a small travel health kit can be a total lifesaver. Here’s what to toss in:
- Antacid (because street food happens)
- Antidiarrheal meds
- Bandages
- Painkillers like aspirin or Tylenol
- Antihistamines
- Sanitizing wipes
- Your prescription meds
And yes—liquids over three ounces are allowed if they’re for medical use. TSA won’t swipe your eye drops.
While You’re Away
Keep Moving (Even a Little)
Sure, you’re on vacation. But sitting around like a sea slug for a week can backfire.
Even short bursts of activity can help you feel better and avoid the dreaded post-vacation pounds. Check out these 30-minute calorie burners:
- Swimming: 205 calories
- Tennis: 239 calories
- Hiking: 204 calories
- Biking: 272 calories
- Sightseeing on foot: 112 calories
- Dancing your heart out: 153 calories
So yeah, go full tourist mode—just walk instead of Ubering everywhere.
Eat the Cake, Not the Entire Bakery
Dr. Zimring has solid advice: “Pick one meal a day as your splurge.” Go wild at dinner, but keep breakfast and lunch in check.
Think protein and fiber. Think food that fuels you instead of slowing you down. Great picks?
- Fresh fruit
- Egg-white omelets
- Veggie-packed salads or wraps
- Grilled fish or lean meats
Eat smart, and you’ll have more energy for adventures—and fewer regrets.
Don’t Get Burned (or Bitten)
Sunburns? Not fun. Bug bites? Even worse.
If you’re heading outside, slap on SPF 30 or higher. Every. Single. Time.
Planning a hike or exploring the woods? Grab bug spray with at least 30% DEET. And maybe wear pants and thick socks, unless you like scratching your legs all night.
This isn’t just about comfort. Mosquitoes and ticks can carry serious stuff like West Nile virus, Lyme disease, and Rocky Mountain spotted fever. No thanks.
When You Get Back
Don’t Slam Back Into Reality
Ever come home and feel super blah? That’s post-vacation syndrome. It’s real, and it’s rough.
Here’s the fix: take one extra day off before heading back to work. Use it to do laundry, nap, or just exist in your own space.
Print out your best vacation pics. Hang them up at home or your desk. Stretch out that vacation glow a little longer.
Ease back into your regular habits—don’t flip the switch overnight. That way, the chill vibes might actually stick around past Tuesday.