The season of travel is here again. Whether you’re packing up the car for a road trip or getting another stamp in your passport, planning on staying healthy while you travel is an essential to-do.
While you can’t avoid every bug, there are some good practices you can incorporate into your travel prep and during your vacation to stay as healthy as possible.
Here are eight health tips for frequent travelers.
GET ROUTINE VACCINES
Before you head out the door, or even start packing your suitcase, make sure you’re up-to-date on all of your vaccines. Each individual will have different vaccine needs, so it’s a good idea to talk with your primary care doctor before traveling.
Additionally, certain destinations require travelers to get specific vaccines before arriving. For example, proof of getting a yellow fever vaccine has been required for traveling to Uganda or Sierra Leone.
CONSIDER TRAVEL INSURANCE
Nobody plans to get injured or sick while they’re traveling, but life happens. Just like you want peace of mind at home, having health travel insurance can give you peace of mind abroad.
Contact your health insurance company to see if their coverage extends to your travel destination. If it doesn’t, be sure to secure a policy before you go. If you’re going somewhere remote or plan to participate in risky activities, consider medical evacuation insurance, which could cover transportation costs to the nearest high-quality hospital if you’re in a remote area.
BRING YOUR MEDICATIONS WITH YOU
When you’re preparing for a trip, bringing your medications and proper paperwork (if needed) should be considered a couple weeks before you take off. If you’re traveling in the United States, you’ll need to bring your medications in their original bottle. TSA doesn’t require this, but individual states may.
The CDC says you need to check with the country you’re visiting for their specific laws around medications. You may need to carry a prescription or a medical certificate with you proving you need the medication you bring.
Remember to always bring extra doses with you in case travel plans change and you get home later than anticipated.
Properly storing your medications is important, too. Keep your prescriptions and over-the-counter products in a cool, dry place. Some medications can be damaged and ineffective if they are exposed to heat and moisture. If you need insulin, don’t leave it in a hot car or bus. There are medical coolers you can purchase that will keep insulin and other medications cool when you’re on-the-go.
STRETCH AND MOVE YOUR LEGS ON RIDES
Long distance travel can lead to some of the most memorable trips, but sitting for more than four hours at a time can increase the chance for blood clots.
To keep the blood flowing and your legs comfortable, move frequently and exercise your calf muscles. When you’re on a plane, get up and walk around for a little bit every few hours.You can even do stretches near your seat to increase blood flow to your legs. For example, pull your knee toward your chest and hold it there for 15 seconds. Hold on to your lower leg to keep your knee and leg raised. Repeat this 10 times.
If you’re concerned about your risk of developing blood clots while traveling, speak with your primary care provider before you leave.
WASH YOUR HANDS FREQUENTLY
Whether you’re at home or abroad, washing your hands frequently is important in preventing sickness. When you’re traveling, you’re often confined to small spaces with strangers. Planes, trains, cars, lines, and theme park rides all pack people in tightly. Because these spaces have high-touch surfaces, washing your hands often is critical in preventing illness.
The CDC says it’s important to wash your hands with clean water. If your destination country does not have clean tap water, use bottled water. Scrub with soap for at least 20 seconds making sure you get the backs of your hands, between your fingers and under your nails. Rinse and dry!
If you don’t have access to a sink or soap, use hand sanitizer.
CHOOSE SAFE FOOD AND DRINKS
Avoiding foodborne illness and traveler’s diarrhea should be a top priority when you’re on vacation.
According to the CDC, you should not eat or drink:
- Lukewarm foods
- Raw foods
- Street food
- Bushmeat (local, wild animals not typically eaten in the U.S.)
- Tap water and ice (in some countries)
It is okay to drink alcohol, but avoid beverages made with ice or fruit juices.
If you do develop travelers’ diarrhea, be sure to drink plenty of fluids. You can also purchase over-the-counter drugs to help with symptoms.
WEAR SUNSCREEN
No matter where you go, using sunblock is critical. Many factors can increase the sun’s intensity, such as the summer months, destinations close to the equator, high elevations, and snow. Even if it’s drab and rainy where you live, it could be hot and sunny in another part of the U.S. or world.
Anytime you’re outdoors, apply sunscreen with SPF 30 or higher every two hours. If you’re in the water, make sure you reapply every time you get out.
Don’t let a nasty sunburn put a damper on your trip — just keep the sunblock on hand and use it frequently!
USE BUG REPELLENT
In other countries, mosquitos might carry diseases that aren’t common in the continental U.S. Some of these illnesses might include dengue, chikungunya, malaria, yellow fever and zika virus.
Certain vaccines are available to reduce the risk of catching a virus or reduce the severity of symptoms, but not all viruses have a corresponding vaccine. It’s critical that you use bug repellent while you travel to avoid illness. The CDC recommends using products with DEET, picaridin, oil of lemon eucalyptus, para-menthane-diol, or 2-undecanone.
If you’re planning on sleeping outdoors or in lodging without screens, be sure to pack and use a mosquito net.
LIVE YOUR HEALTHIEST LIFE POSSIBLE—EVEN ON VACATION
To stay as healthy as possible on your trip, plan ahead with your primary care doctor to make sure you’re prepared to travel. To find a high-quality health provider near you, use our Find Care tool.
Not a Select Health member? Explore our health insurance plans to find one that will provide the coverage you need to live your healthiest life possible.
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