Healthy Travels: 5 Science-Backed Health Hacks to Avoid Common Summer Vacation Health Pitfalls

Travel is good for the soul. Eighty percent of people say travel improves their general mood and outlook on life, a boost for mental health. But as seasoned healthcare professionals, we have seen firsthand the toll that summer vacation travel can take on physical health and fitness. From disrupted routines to indulgent meals, it’s easy to fall off track. In fact, studies show that up to 79% of travelers report experiencing some form of health issue during their trips, with gastrointestinal problems being the most common. 

But fear not! We have put together for you five surprising and effective tips to keep you feeling your best while enjoying your summer vacation, backed by recent research:

1. Embrace the Micro-Workout: Forget squeezing in a full hour at the hotel gym. Research shows that short bursts of exercise, as little as 10 minutes, can be just as effective in maintaining cardiovascular health and muscle mass. Try bodyweight exercises like squats and lunges while waiting in line, or take the stairs instead of the elevator. 
2. Pack Gut-Friendly Snacks: There’s no secret that travel can disrupt your gut microbiome, leading to digestive issues. Combat this by packing probiotic-rich snacks like yogurt, kombucha, or fermented vegetables. Studies have shown that these can help regulate digestion and boost immunity. 
3. Hydrate Smarter, Not Harder: Cities around the world are dealing with excessive heat as the world gets warmer. If we’ve said it once we’ve said it a million times: staying hydrated is crucial, especially in the summer heat when you can lose up to 2-3 liters of water per day through sweat alone. Heat-related illnesses are a major health threat, especially during mass events such as the upcoming Olympics in Paris where tens of thousands of people gather together. Don’t wait until you’re thirsty to drink liquids. Jazz up your hydration routine with natural electrolytes from coconut water or watermelon. These are not only refreshing but also help replenish minerals lost through sweat. The American Heart Association has some great hydration tips here.
4. Prioritize Sleep Hygiene: With changing time zones and late-night adventures, sleep often gets neglected. However, research shows that sleep deprivation can weaken your immune system, making you more susceptible to illness. A study in the journal “Sleep” found that even a single night of poor sleep can reduce immune cell activity by up to 72%. Make sleep a priority by bringing a sleep mask and earplugs, and avoiding caffeine and alcohol before bed. The National Sleep Foundation website offers a wealth of resources on sleep health.
5. Unplug and De-stress: Disconnecting from technology can significantly improve your well-being. Studies have shown that excessive screen time can lead to stress, anxiety, and even physical ailments like headaches and eye strain. Set aside time each day to unplug, whether it’s reading a book, meditating, or simply enjoying the scenery. 

Remember, summer vacation is a time for relaxation and rejuvenation. By incorporating these simple yet effective tips into your travel routine, you can ensure that you return home feeling refreshed and energized, ready to tackle the rest of the year. Safe travels!

^[1] https://travelhub.wttc.org/blog/9-reasons-travel-is-good-for-your-mental-health
^[2] https://bmcinfectdis.biomedcentral.com/articles/10.1186/s12879-016-1682-0
^[3] https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/05.html