Going on vacation? remember these 7 health must-haves

Have you ever arrived at your destination only to realize you packed three pairs of shoes but forgot your prescription medication or sunscreen? It’s an easy mistake to make when you’re focused on the excitement of getting away.

Summer is travel season. Whether you’re heading to the beach, exploring the mountains, visiting family or embarking on a cross-country adventure, packing is often part of the excitement. We carefully think through our outfits, chargers, toiletries and travel documents, making sure nothing important gets left behind.

But amid the excitement of preparing for vacation, one essential item is often overlooked: our health. The good news is that staying healthy while traveling doesn’t have to be complicated. In addition to your suitcase, consider packing these seven health essentials before you head out the door.

1. Your medications
If you take prescription medications, be sure to bring enough for your entire trip, plus a few extra days in case of unexpected travel delays. Keep medications in their original labeled containers and carry them with you rather than packing them in checked luggage. If you have chronic medical conditions, it can also be helpful to keep a list of your medications, allergies and emergency contact information readily available.

2. Hydration
Travel often means spending more time outdoors, walking through airports or exploring new destinations in the summer heat. Even mild dehydration can contribute to fatigue, headaches, dizziness and decreased concentration. Carrying a reusable water bottle and making hydration a priority throughout the day can help you feel your best while enjoying your vacation.

3. Sun protection
Whether you’re spending the day at the beach, attending a ballgame or simply sightseeing, remember that sun protection isn’t just for pool days. Apply a broad-spectrum sunscreen with an SPF of at least 30, wear sunglasses that provide UV protection and consider a wide-brimmed hat if you’ll be outdoors for extended periods. Your skin will thank you long after your vacation ends.

4. Movement
Hours spent sitting in a car or airplane can leave you feeling stiff and sluggish. During long trips, aim to move at least every four hours to help reduce the risk of blood clots, especially on extended road trips or flights. Take opportunities to stretch, walk around when it’s safe to do so or stop for short walks if you’re driving. Physical activity doesn’t have to stop just because you’re on vacation. Exploring a new city on foot, taking a scenic hike or enjoying a morning swim are all great ways to stay active while making lasting memories.

5. Healthy snacks
Vacation is certainly a time to enjoy local cuisine and favorite treats, but balance is still important. Packing nutritious snacks such as nuts, fruit or protein bars can help keep hunger at bay between meals and may prevent impulsive choices when healthier options aren’t readily available. Remember, enjoying vacation and making healthy choices aren’t mutually exclusive.

6. Rest
Ironically, vacations can sometimes leave us feeling exhausted. Early flights, packed itineraries and late nights can take a toll. While it’s tempting to see and do everything, remember that rest is an important part of wellness. Give yourself permission to slow down, enjoy the moment and recharge.

7. A Preventive mindset
Perhaps the most important thing you can pack doesn’t take up any room in your suitcase. A preventive mindset means listening to your body, making smart choices and recognizing that your health is what allows you to fully enjoy the experiences you’ve been looking forward to. Small decisions like staying hydrated, wearing sunscreen, taking a short walk or getting enough sleep can make the difference between simply taking a trip and truly enjoying it.

As you prepare for your next getaway, remember that the best souvenir you can bring home is your well-being. A little preparation before you leave can help protect your health and allow you to focus on what matters most: making memories with the people and places you love. So before you zip up your suitcase and head out on your next adventure, take a moment to pack the one thing you’ll use every mile of the journey: your health. Safe travels!

Joy King, DNP, MBA, APRN, NP-C, FAIHM, serves as president of the Georgia Nurses Association.