Staying Healthy While Traveling: Summer Wellness Tips

Jun 26, 2023 Lifestyle Tips 4 MIN

Staying Healthy While Traveling: Summer Wellness Tips

Quick Health Scoop

  • Summer vacation is a great time to travel and make memories with your family.
  • Summer can be fun, but busy. Therefore, it's important to stay healthy so you can enjoy everything ahead to the fullest.
  • A healthy diet, adequate rest, and exercise are pillars of a summer wellness routine whether you enjoy a vacation or just relax at home.

The summer travel season is now in full swing and demand remains high with no end in sight.[1] If you are thinking of traveling this summer, you’ll want to feel your best. Here are some of our top tips for staying healthy while traveling this summer, so you can enjoy the first day of summer to the last.

Research health requirements

Before travelling, consider checking any health recommendations at your destination, especially if you are traveling internationally. The Centers for Disease Control and Prevention maintains an up-to-date list of any health-related travel warnings that you can check before you depart. [2]

Get a checkup

Before you travel, especially internationally, you want to be sure any medical conditions are well controlled. Consider checking in with your doctor at least 4 weeks before your trip to ensure you are up to date on any health tests or vaccines.

Also, refill prescriptions you might need, so you have a full supply during your trip. Keep a list of medications with you during your travels with the name, dose, and any other important details in case you run out.

Watch what you eat

While you should always try to eat a healthy diet, it's easy to go overboard on vacation. Be sure to sample the local cuisine, but it's vital to strike a balance between indulgence and good nutrition. To stay healthy, eat a variety of fruits and vegetables, balanced with local tasty treats. A healthy diet always includes lots of plant-based foods, which provide vitamins and minerals your immune system needs to function optimally.

If you are not sure what types of foods will be available during your travels, consider packing non-perishable healthy snacks in your bag. Or if you want to give your immune system extra support, pack our Nature Made® Wellblends™ supplements designed to provide vitamins and minerals for a healthy immune response.†

Learn More: Get Ready for Summer Produce

Watch what you drink

Airplane travel, increased physical activity, or sun exposure can all lead to dehydration, which paired with a few vacation cocktails, could leave you feeling pretty awful.

In order to stay hydrated, be sure you are drinking plenty of water daily, particularly if you are vacationing in a warm climate or are consuming alcohol during your trip. Carry a water bottle with you during your travels, so you can refill it periodically.  

Unfortunately, in some places, water is not safe to drink. If that is the case for your trip, always choose bottled water to avoid any potential issues. Be wary of drinks with ice as well, as the ice can be made from the local water. If you are unsure where the ice is coming from, just stick with bottled or canned beverages without ice.

Enjoy physical activity

While it may be tempting to just sit poolside or beachside during your vacation, try to remain active. Physical activity helps support a healthy immune response and is a great way to explore your destination.[3]

You don’t need to hit the hotel gym during your trip to get the benefits of physical activity. Instead, add natural activity to your day. Consider sightseeing on foot to get in your daily steps. Or book an active excursion like biking or kayaking.

10-15 minutes in the sunshine can also help support healthy Vitamin D levels, a nutrient that supports immune health. Sunscreen will limit Vitamin D absorbed through the skin, so if you want to supplement your Vitamin D intake while protecting your skin you can try Nature Made® Vitamin D 1000 IU Softgels. Aim to get at least 30 minutes of physical activity daily during your trip.†

Learn More: 6 Benefits of Cardio: Why it's Important

Get enough rest

It can be hard to get enough sleep when you are traveling, between time zone changes, hot summer nights and uncomfortable hotel beds, but adequate rest is vital to staying healthy.

One way to get more sleep is to try to stick to the same sleep schedule you have at home. It can be tempting to stay up late or sleep in while on vacation, but keeping the same routine signals to your body that it is time for rest.

If you have a vacation planned with lots of activities, consider scheduling a rest day. This day can be spent napping, relaxing at the pool, or just taking it easy. While you may want to do everything on your vacation, this can cause you to become over-tired. When you get enough rest, you are more likely to stay healthy, so you can enjoy every minute.

Finally, consider some occasional sleep support to help you get the rest you need. Toss our Nature Made ® Wellblends™ Sleep & Immune™ with Elderberry Gummies into your suitcase to support immunity and rest during your trip when needed.

Learn More: Sleep Deprivation Effects: What Happens When You Don’t Get Enough Zzz’s?

Enjoy yourself

Summer vacation is a time for you to have a little bit of fun. Enjoying yourself and taking some time to relax is a vital part of staying healthy this summer and throughout the year.

Stress can happen anytime, even during the summer. Surviving summer is all about stress management. Taking a bit of time off , even for just a “stay-cation” can help you unwind and mitigate some of the effects of day-to-day stress.

A summer trip is a great time to make memories with your family while enjoying some much-needed rest and relaxation. Use the time for activities that feed your soul and help you recharge, so you will be ready to face the busy fall season.

Get more summer wellness tips:

Follow @NatureMadeVitamins on Instagram for new product news, healthy tips, and more.

† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.


  1. Nerdwallet, S. K. O. (2023, March 22). Summer travel is likely to remain hot, so book early. Associated Press.
  2. Centers for Disease Control and Prevention. Travel Health Notices. Reviewed 18 May 2023. Accessed 22 May 2023. Available from:
  3. Nieman DC, Wentz LM. The compelling link between physical activity and the body's defense system. J Sport Health Sci. 2019;8(3):201-217. doi:10.1016/j.jshs.2018.09.009.


Ana Reisdorf, MS, RD

NatureMade Contributor

Ana Reisdorf, MS, RD has over a decade of experience as a registered dietitian and freelance writer. She has a passion for creating incredible health and nutrition content. She is the author of three books, as well as dozens of articles on food and wellness. Find her at

Read More

Sandra Zagorin, MS, RD

Science and Health Educator

As a member of the Medical and Scientific Communications team, Sandra educates healthcare professionals and consumers on nutrition, supplements, and related health concerns. Prior to joining Pharmavite, Sandra worked as a clinical dietitian at University of Chicago Medicine in the inpatient and outpatient settings. Sandra received her Bachelor of Science degree in Nutritional Science, with minors in Spanish and Chemistry from the University of Arizona in Tucson, AZ. She earned her Master of Science degree in Clinical Nutrition from RUSH University in Chicago, IL. As part of her Master’s program, Sandra performed research on physical activity participation and correlates in urban Hispanic women.

Read More