Healthy Travel Tips for a Safe Summer Journey

As families and travelers hit the road, skies and rails for summer vacations, healthcare professionals at INTEGRIS Health are encouraging travelers to prioritize their health and safety during long trips.

"Whether you're driving across the state or flying across the country, extended travel can place stress on the body," says Bryant Pierce, M.D., a board-certified family medicine physician with INTEGRIS Health Medical Group Coffee Creek." A little preparation can help prevent discomfort, fatigue and common travel-related health issues."

Healthy travel tips for every journey

Protect your back and posture: Long periods of sitting while traveling can contribute to back pain and stiffness. Consider using a lumbar support cushion or a rolled towel behind your lower back to maintain proper posture. A seat cushion or travel pillow can also help reduce pressure and improve comfort during long drives, flights or train rides.

Take frequent movement breaks: Drivers should plan to stop every two to three hours to walk and stretch. Airline and train passengers are encouraged to stand, walk the aisle when safe and perform simple ankle and leg exercises while seated. Regular movement improves circulation and helps reduce muscle stiffness.

Prioritize sleep: Vacation excitement often leads travelers to sacrifice sleep. However, fatigue can impair judgment, slow reaction times and increase accident risk. Get adequate rest before departure and avoid driving when drowsy. If fatigue develops during a road trip, switch drivers if possible or take a break.

Stay hydrated: Summer temperatures and travel schedules can contribute to dehydration. Drinking water regularly and limiting excessive caffeine or alcohol intake can help maintain energy levels and prevent headaches, dizziness and fatigue.

Manage nutrition and digestive health: Changes in routine, diet and activity levels can often cause digestive discomfort during travel. Common issues include constipation, bloating, heartburn and upset stomach. Travelers should also be mindful of gas station and convenience-store snacks, which are often high in sodium and may interfere with blood pressure medications or diuretics.

To support digestive health while traveling:

• Drink plenty of water
• Eat fiber-rich foods such as fruits and vegetables
• Avoid heavy meals before long travel periods
• Pack healthy snacks
• Stay physically active during travel breaks

Pack essential health supplies: Bring prescription medications, over-the-counter remedies, sunscreen, hand sanitizer and a basic first-aid kit. Travelers with chronic medical conditions should ensure they have enough medication for the entire trip, plus a few extra days in case of delays.

Know when to seek medical attention: Seek medical care promptly if you experience severe pain, chest discomfort, shortness of breath, signs of heat-related illness or persistent gastrointestinal symptoms.

Don't forget sun protection: Sun exposure—even through vehicle windows—can contribute to skin damage during long drives.

Travelers should:

• Apply sunscreen before departure.
• Wear sunglasses that block UV rays.
• Choose lightweight protective clothing for extended daytime travel.
• Wear a hat or visor when spending time outdoors. Golfers, in particular, should consider wide-brim hats to protect the sensitive skin on their ears and the back of their neck.
• Consider surf shirts or rash guards for children with fair skin when visiting the beach or water park.

It's especially important to protect children and young adults from sunburn. Research suggests that as few as two blistering sunburns during childhood or adolescence can significantly increase the risk of skin cancer later in life, while five or more blistering sunburns may increase melanoma risk by as much as 80%.

Plan for vacation recovery: Every vacation carries the risk of being so exciting that, by the time you get home, you need a staycation to recover. Building in a day or two of recovery time after extended travel can be one of the best ways to ease back into daily life.

• Get a full night's sleep and allow yourself time to readjust to your normal routine.
• Resume regular daily activities gradually to help make the transition back to work and responsibilities smoother.
• Recovery time can also help you avoid returning to work exhausted—or looking like a freshly cooked lobster after too much sun exposure.

"Summer travel should be enjoyable," says Pierce. "By taking a few simple precautions, travelers can arrive at their destinations feeling healthier, safer and ready to enjoy their vacation."

Whether you're preparing for summer travel or looking to stay healthy year-round, Dr. Pierce can help you achieve your health and wellness goals. To schedule an appointment, call 405-715-5300.