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  1. Employee Resources
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  3. Healthy Summer Vacation Tips

Healthy Summer Vacation Tips

Release Date: June 9, 2022

Summer is the perfect time to go on a relaxing vacation or hit the road for an adventure. As the weather heats up, and you embark on a trip, you want to feel prepared, healthy, and well. Whether you are hopping on a flight or car camping, here are some travel tips to help you manage your health to feel your best while away from home.

  • Check in with your doctor. It is important to check in with your doctor 4 to 6 weeks before big trips, especially if you are traveling outside of the country. Your doctor may suggest certain vaccines, tests, or medications. Also check the Centers for Disease Control and Prevention’s latest information for travelers.
  • Refill prescriptions and bring over-the-counter medications. Running out of prescription medications when you are away from home can cause unnecessary stress. Remember to refill your prescriptions before you leave and have a list handy in case anything gets lost. Also keep your medications where you can easily get to them, like in a purse, backpack, or carry-on bag.
  • Eat and drink in moderation. It is easy to overindulge while on vacation, however you will feel your best if you try to strike a balance between nutritious meals and occasional splurges. If you have a hearty dinner planned, consider eating lighter, plant-based foods during the day. Eating a healthy mix of vegetables and fruit can boost your immune system.
  • Stay hydrated. Lack of water consumption in the sun can lead to dehydration, which can cause fatigue, headaches, and serious health problems in severe cases. Stay on top of your water intake by keeping a full bottle of water with you and extra water for any children or pets traveling with you.
  • Stay active. Even if you planned your vacation for pure relaxation, try to get at least 30 minutes of physical activity each day. Exercise can help you improve your energy levels and reduce stiffness from an unfamiliar bed.
  • Rest up. Listen to your body. Traveling can take a toll on your body, especially if you are headed to a different time zone. You might feel tempted to push yourself to see and do everything, but exhaustion puts you at a higher risk for illness and injury. Rest when you’re feeling mentally, emotionally, or physically tired.
  • Use plenty of sunscreen. Hours spent outdoors mean more time in the sun’s harmful rays. Sunscreen with an SPF of at least 30 is recommended for good coverage. And it should be reapplied every 2 hours. This will prevent sunburns and reduce your risk of developing skin cancer. You can also wear light cool clothing or a hat for added protection.
  • Remember to have fun. Feeling healthy and well while on vacation is an important part of making lasting memories. Take care of you mind and body to optimize your vacation and enjoy your time away from home.

For more information on employee resources, please contact worklife@hq.dhs.gov.

Last Updated: 05/21/2024
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