Ah, the allure of a well-deserved summer vacation. Whether you’re traveling towards the serene blue of the ocean, the lush foliage of mountain trails or the bustling energy of a new city, the thrill of packing up and setting off to an exciting locale is universal.

Unfortunately, the change of environment, diet and routine that comes with travel can make you more susceptible to certain health ailments. From traveler's diarrhea to pesky insect bites, these vacation woes can dampen your holiday spirits and throw a wrench in your well-planned summer itinerary - especially if you don’t have access to your normal primary care provider or require out-of-state medical care.

To help you plan better and ensure your vacation is as enjoyable as possible, we’ve put together a comprehensive guide on how to prevent and deal with some of the most common vacation health ailments.

Tip 1: Stay rested while traveling

Both stress and lack of sleep can take a serious toll on your body’s defenses - and unfortunately, the stress of traveling paired with jet lag or late-night vacation activities is the perfect storm for a worn-out immune system. This makes you more susceptible to colds, flus, respiratory illnesses and more.

While it’s easier said than done, do your best to prioritize rest and relaxation while you’re traveling. Listening to a meditation podcast while you’re waiting to board your flight, squeezing in 15 minutes of stretching or yoga during a road trip rest stop, or penciling an early bedtime into your vacation schedule are all great ways to give your body and immune system the break it needs.

Tip 2: Pack insect repellent

Bugs are a part of the great outdoors, but they can ruin your vacation with an annoying bite or sting. Mosquitoes, ticks, and flies are also more active during summer, so plan accordingly. Along with packing EPA-approved insect repellents, be sure to wear long sleeves, pants and hats when possible. It’s also important to stay clear of stagnant water and uncovered food, which attract bugs.

Most insect bites and stings are harmless and cause minor skin irritation, so over-the-counter creams and ointments can typically help with itching and inflammation. You can also use a cold compress to relieve the pain and swelling. However, if you or a loved one begins to notice more severe reactions, such as rapid swelling, difficulty breathing or trouble with swallowing, seek immediate medical help.

Tip 3: Bring sunscreen

Sunburn is a literal "burn" from the sun's ultraviolet (UV) rays causing damage to the skin. It can result in red, painful skin that feels hot to the touch.

To prevent sunburns, you should try to protect your skin from the sun with protective clothing during peak hours (10 am to 4 pm) and use broad-spectrum sunscreen with an SPF of 30 or higher. It’s recommended that sunscreen be reapplied every two hours or immediately after swimming or sweating.

While sunburns are painful, there are a number of treatment options that can offer relief. Cool baths, aloe vera, and moisturizers can help to soothe and hydrate your skin. Be sure to drink extra water to prevent dehydration, and take over-the-counter pain relievers if necessary. In case of severe burns with blisters, high fever or extreme pain, it’s best to consult with a healthcare provider or book dermatology treatment online - these medical professionals may be able to prescribe topical prescription antibiotics and more to alleviate your pain.

Tip 4: Keep your ears as dry as possible

Swimmer's ear, medically known as otitis externa, is an inflammation or infection of the outer ear and ear canal that commonly occurs due to prolonged exposure to water. It’s also extremely common after vacation activities like swimming and snorkeling. The damp environment facilitates bacterial growth, leading to infection.

To prevent ear infections, consider using a bathing cap, earplugs or custom-fitted swim molds when swimming. Alternatively, you can gently dry your ears with a soft towel or use a hairdryer on a low setting after swimming or showering.

If you experience symptoms such as itchiness, redness, discomfort, or pus draining from the ear, consult a healthcare professional or book ear infection treatment online. Your provider may prescribe antibiotic ear drops to fight the infection. Over-the-counter pain relief medication can also help manage pain.

Tip 5: Wash your hands before eating

Summer weather is ideal for foodborn illnesses since bacteria multiply faster in warmer temperatures. Eating contaminated food can cause food poisoning, with symptoms including nausea, vomiting and diarrhea.

To avoid food poisoning, always wash your hands before handling food. Keep your raw and cooked foods separate, cook foods to a safe temperature, and refrigerate them promptly. Usually, food poisoning resolves on its own within 48 hours. Be sure to stay hydrated, as diarrhea and vomiting can lead to dehydration. However, for severe or persistent symptoms, seek medical attention.

Tip 6: Be careful about what you eat and drink

Traveler's diarrhea is a digestive tract disorder that is usually caused by eating food or drinking water contaminated with bacteria, viruses or parasites. It's a common condition affecting travelers, hence its name.

The best way to avoid traveler’s diarrhea is by being careful about what and where you eat and drink. Choose hot, freshly cooked food and try your best to avoid raw or undercooked seafood or meat. Drink bottled or treated water, avoid ice, and try to keep avoid swallowing water while in the shower or swimming pool.

If you’re dealing with traveler’s diarrhea, most cases improve within 1 to 2 days without treatment. Stay hydrated by drinking fluids or using oral rehydration salts, or speak to a healthcare provider to discuss whether or not antibiotics are needed. However, if symptoms persist or are accompanied by high fever or blood in stools, seek medical help immediately.

Tip 7: Research medical care ahead of time

An essential (yet frequently overlooked) part of vacation planning involves researching nearby pharmacies and hospitals in your destination area. This critical step ensures that you're prepared in case of unexpected illnesses or injuries. Pharmacies will be necessary for over-the-counter treatments or prescribed medication refills, and being aware of the nearest hospital location is crucial for more severe emergencies. Having this information handy will not only save precious time when it matters most but also offers peace of mind, allowing you to fully enjoy your much-deserved break without unnecessary health-related worries.

If you’re traveling out of state, a call to your insurance provider to ask about out-of-state coverage may help you get a better sense of care options and cost in the event of an emergency. If you’re hoping to avoid the out-of-network costs that come with seeking traditional medical care while traveling, you can also explore online doctor appointments on Sesame. Sesame connects you directly with providers, medications and more at affordable, transparent prices - no insurance needed. That means that you can connect virtually or in person with a healthcare professional who’s licensed to provide care in the state you’re in and avoid a battle with your insurance over an out-of-state emergency room visit.

While the excitement of vacation often lies in unexpected adventures and breathtaking sights, the unpredictability should never extend to your health. Being prepared for common travel health ailments like swimmer's ear and sunburns isn't about anticipating the worst, but rather about ensuring that your holiday remains as carefree and enjoyable as possible. Arm yourself with knowledge, take the necessary precautions and know your nearby healthcare resources. That way, your vacation memories will be of stunning sunsets - not the inside of a healthcare facility!

Sesame content is not intended to be a substitute for professional medical advice, diagnosis or treatment. If you have a medical concern, it is critical to seek the advice of your physician or another qualified health provider with any questions. If you are facing a medical emergency, call 911 or visit the nearest emergency room immediately.

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