Your Holiday Health Checklist: Expert Advice for a Worry-Free Trip
by Rave Staff
14 Dec 2024

Holidays are the perfect opportunity to unwind, explore new places, and create lasting memories. However, without taking the proper health precautions, you might find your getaway disrupted by unforeseen health issues. To ensure you enjoy your holiday to the fullest, we’ve teamed up with Dr. Sundus Al Salami, a Family Medicine Specialist at Aspen Medical, who shares her expert advice on how to stay healthy while traveling.
Plan Ahead
Before you head out, Dr. Al Salami emphasizes the importance of researching your destination’s health risks. "It’s essential to be informed about the weather conditions, local health concerns, and the availability of medical facilities," she says. For international travel, ensure you’re up to date on vaccinations like the flu shot and take any preventive measures specific to the region. "Packing a well-equipped first-aid kit is vital—pain relievers, antihistamines, bandages, and any regular medications you need should be prioritized," advises Dr. Al Salami. Don’t forget comprehensive travel insurance that covers medical emergencies, and consider wearing medical alert identification if you have chronic health conditions.
Stay Hydrated
Traveling, particularly by air, can lead to dehydration. Dr. Al Salami warns that long flights, hot climates, and increased activity can further exacerbate the issue. "Make sure to drink plenty of water, especially in environments where dehydration is more likely," she advises. Keeping hydrated helps maintain energy levels and prevents fatigue, which can detract from your travel experience.
Prioritize Hygiene
Public places, especially airports and tourist attractions, are breeding grounds for germs. Dr. Al Salami suggests carrying hand sanitizer with at least 60% alcohol, antibacterial wipes, and tissues. "Be diligent about washing your hands regularly—before meals, after using public restrooms, or after touching high-contact surfaces like luggage handles," she says. Practicing good hygiene reduces your risk of picking up infections while on the go.
Eat and Drink Safely
Trying local food is one of the highlights of any trip, but Dr. Al Salami cautions travelers about the risk of foodborne illnesses. "Always choose freshly prepared meals and avoid undercooked or raw foods," she advises. "Drink bottled or treated water and steer clear of ice in places with questionable water safety." These simple steps can prevent gastrointestinal issues that could otherwise derail your vacation.
Protect Your Skin
Whether you're lounging on a tropical beach or skiing down snowy slopes, protecting your skin from the sun is crucial. "Sunscreen is a must," says Dr. Al Salami. "Choose a broad-spectrum sunscreen with SPF 30 or higher and reapply it every two hours, even on cloudy days." In cold weather, she recommends moisturizing and using lip balm to protect against dryness. Safe sun exposure prevents sunburns and long-term damage to your skin.
Stay Active Safely
Holidays often involve outdoor activities like hiking, swimming, or skiing, but Dr. Al Salami warns that physical exertion without proper preparation can lead to injury. "Warm up before any activity and ensure you’re using the appropriate gear for each activity," she advises. "Pacing yourself and not overexerting your body is key to avoiding injuries and ensuring you can keep enjoying your trip."
Avoid Overpacking Your Schedule
While it's tempting to squeeze in as many activities as possible, Dr. Al Salami cautions against overloading your itinerary. "Fatigue can weaken your immune system and make you more susceptible to illness," she explains. "Balance your activities with enough rest to ensure you don’t burn out. Enjoy each experience without feeling rushed."
Manage Travel Stress
Unexpected travel delays or long queues can cause stress, but Dr. Al Salami encourages travelers to remain calm. "Stress affects both your mental and physical health," she explains. "Practice relaxation techniques like deep breathing, and keep a positive mindset. Flexibility is important—allow your plans to change if necessary."
Listen to Your Body
If you start to feel unwell during your trip, Dr. Al Salami stresses the importance of taking action early. "Rest, hydrate, and seek medical attention if symptoms persist or worsen. Early intervention can prevent small issues from turning into bigger health problems," she advises.
Protect Your Mental Health
Holidays are meant to be relaxing, but they can sometimes feel overwhelming. Dr. Al Salami suggests making time to disconnect from work and focus on being present. "Find moments of peace, whether it's through a quiet walk, reading, or simply enjoying the view. Your mental health is just as important as your physical health during your trip," she adds.
By following these expert health tips, you can minimize risks and enjoy a worry-free holiday. As Dr. Al Salami sums it up, "Preparation and mindfulness are the keys to a safe, healthy, and enjoyable getaway." With a little planning and awareness, you’ll be able to focus on what truly matters—making the most of your vacation and creating unforgettable memories.