6 Summer Travel Tips To Stay Healthy & Sane On The Road

Contributed by Kirstin Lindquist

Summer is in full swing, and with it comes the urge to get out of town. From time zone changes to disrupted routines, your system works harder than you think when you're away from home. Here are some tips to help you stay balanced, energized, and healthy, so you can actually enjoy your trip.

#1 – Start your trip well-rested
Do you run yourself ragged in the days before vacation? I used to start my trips bleary-eyed from several late nights packing, writing the notes for the petsitter, and wrapping up work. I finally got smart (there is some benefit to age:) and now I get prepped in advance and (attempt to) have fewer commitments before leaving. A rested body and nervous system are better equipped to handle the stress of travel, making you less prone to getting sick or cranky (!!) once you arrive.

#2 – Hydrate, hydrate, hydrate
Travel throws your hydration off quickly, especially flying. Bring your water bottle, sip regularly, and be mindful of extra caffeine or alcohol. A well-hydrated body is more resilient.

#3 – Plan your snacks
Airport food courts and gas stations are full of sugar-laden, immune-suppressing temptations. Keep it simple: pack snacks like nuts, hard-boiled eggs, fruit, cheese, or veggies and hummus. Save treats for your destination when you can truly enjoy them.

#4 – Bring a mini first aid kit
A few basics — like band-aids, ginger chews, pain relievers, and digestive support — can be a lifesaver in the moment. No one wants to hunt for a pharmacy during a road trip detour.

#5 – Create a buffer between you and viruses
Planes, buses, and crowded rest stops are hubs for shared air and surfaces. Bring your hand sanitizer and a mask to wear in dense crowds. I once missed a friend’s wedding because I got the flu when flying to the destination a few days early. Pre-COVID, it never occurred to me to wear a mask when traveling. Now I do. 

#6 – Have a boredom strategy
From traffic jams to cancelled flights, unplanned delays are the norm in travel these days. Load up on podcasts, audiobooks, playlists, puzzles, and travel games — especially if you're traveling with kids (or adults who travel like kids:). 

Bonus tip: build in recovery time
If you can, give yourself a “buffer day” when you return home to reset before jumping back into daily life, or so you are not panicked if a flight is canceled. Your future self will thank you.

Here’s to safe, smooth, and soul-filling summer adventures!