Your health never takes a vacation – even when you do. Planning for your health needs before embarking on a summer trip can reduce your risk of health emergencies and prepare you if one arises.

“Travel should be restorative and reduce stress,” said Juline Moussa, a health coach at Capital Blue Cross. “You can get the most out of your trip by prioritizing movement through walking, spending time in nature, and enjoying meaningful time with loved ones.”

Health travel checklist

Pack medications and first-aid supplies : Make sure you bring your prescription medications in addition to band-aids, antiseptic wipes, and pain relievers. Depending on where you’re headed, you should also bring sunscreen, insect repellent, and hand sanitizer.

Research health risks and requirements : The Centers for Disease Control and Prevention (CDC) can offer real-time information about safety concerns in the region you’re visiting. If you are traveling outside the U.S., it’s important to confirm any vaccine requirements and understand the types of local insects that may pose a risk.

Ensure you’re covered for emergencies : Review your health plan to see what it covers when you travel and pack your insurance card . If you’re heading outside the U.S., you may need to purchase additional coverage. For example, Capital Blue Cross offers the GeoBlue® Global Traveler Plan that provides supplemental medical coverage of $250,000 or more.

Plan healthy snacks : While it’s OK to indulge a little, some advanced planning can prevent overeating. One strategy is to pack healthy snacks that ensure you’re getting necessary nutrition throughout the day.

Bring info on your chronic condition(s) : If you have a chronic condition like heart disease, diabetes, or arthritis, you should consider printing a list of all active medical conditions, allergies, and medications. This would be helpful to give to medical providers if you need care on your trip, as you shouldn’t assume doctors will be able to access that information electronically.

Top summer health risks

Here are common summer health risks and how to avoid them.

Dehydration

On hot days, if your body loses more water than it takes in, it can cause dehydration. The risks of dehydration include heat injury, seizures, kidney failure, or even death.

While individual needs for water consumption may vary, Juline recommends as a general guideline to drink half your body weight in ounces if you spend time outside. For example, a person who weighs 150 pounds could drink 75 ounces of water per day to minimize your risk of dehydration.

“Staying hydrated supports energy, digestion, and focus, especially when you’re out of your normal routine,” Juline said. “You can either add lemon to your water or pack electrolyte packets to help you to stay hydrated and energized.”

Sunburn

Unprotected sun exposure can damage your skin and raise your risk of skin cancer. Fortunately, there are several ways to protect yourself from the sun if you plan ahead.

Your best bet is to apply sunscreen every day that you are outside – even if most of your time is spent in the shade.

Long-sleeved shirts, pants, and skirts provide excellent protection. In the warm summer months, wear long clothing made of breathable fabrics.

A hat with a brim can protect your face, ears, and the back of your neck. A tightly woven fabric hat, like canvas, is ideal.

Wearing sunglasses can protect your eyes and lower your risk of cataracts. Find sunglasses that block both UVA and UVB rays and offer wrap-around protection.

Insect bites

While many bug bites pose little to no risk, some can spread diseases like Lyme disease, Zika virus, and dengue. Bites from mosquitos can become infected or trigger an allergic reaction.

Insect repellent that contains 20%-30% DEET on exposed skin and clothing can protect against mosquitoes, ticks and other bugs. Loose-fitting, long-sleeve shirts or pants treated with a repellent called permethrin serves as another common form of protection.

Nutrition slip-ups

For people with diabetes, high blood pressure, or other chronic conditions, eating on vacation can pose some challenges. Packing nutrient-dense snacks like mixed nuts, protein bars, or easily portable fruit can help to curb hunger and keep blood sugar stable between meals.

“Stick to a balanced approach, focusing on nourishing foods most of the time (about 60-80%) while allowing flexibility when traveling,” Juline said. “Try to fill half your plate with veggies and be mindful of portions. If you manage a chronic condition, plan ahead with low-sodium or low-glycemic options when possible.”

Finding medical care on vacation

If you or someone in your travel group experiences a health emergency, seek medical care immediately. Knowing when to choose an urgent care center or an ER can save you time and money.

Minor bone fractures, skin conditions, infections, and allergic reactions can be handled by an urgent care center for less money and shorter wait times than an ER, which typically treats more serious issues such as chest pain, compound fractures, or head injuries.

For important but less urgent health concerns, another option is virtual care.

With VirtualCare from Capital Blue Cross, you can see a doctor from your phone, tablet, or computer for minor illnesses or general medical concerns. VirtualCare visits can cost less than a trip to an urgent care or emergency room.