Planning a Vacation? How to Stay Healthy

By Andrea Bartels CNP NNCP RNT Registered Nutritional Therapist 04 Mar 2025

Planning a Vacation? How to Stay Healthy

Vacations are a time to relax, explore, and recharge, but if you’re not mindful, they can also take a toll on your health. From pre-trip planning to post-trip recovery, here’s how to stay well and make the most of your getaway.

Before Your Vacation: Prepare Your Body and Mind

Eat well.  Avoid takeout food in the days before traveling and prepare wholesome meals with what you have in your fridge and cupboards.  Avoid sugar, fried and over-processed foods like pizza, microwave dinners and desserts.

Drink lots of water. Air travel and long road trips can be dehydrating, which is a physical stressor on the body and reduces its ability to clear out waste. Increase your hydration by a couple of extra cups daily starting a few days before you leave so that you don’t start your holiday with a deficit.

Minimize stress by preparing well ahead of time. Pre-trip stress from planning and packing can take a toll on the immune system by raising cortisol levels, which can get in the way of a healthy immune response. Create a checklist, plan in advance, and give yourself extra time for unexpected delays.

Get to bed on time. Whether or not you’ll be changing time zones, getting enough sleep before your trip is an essential part of maintaining your immune defenses.

Pack smart.  Packing light can reduce physical strain and mental stress. If you’re flying and your carry-on is bag is packed to the max, it may be worth checking it with the airline to save you the hassle of lugging it from gate to gate yourself.

Take vitamins C and D plus zinc daily. These essential nutrients keep your immune system in top shape. Zinc deficiency has long been associated with increased risk of viral, fungal and bacterial infections.  Low blood levels of vitamin D are associated with an increased incidence of upper and lower respiratory tract infections in all age groups.  Meanwhile, vitamin C enhances the production, mobility and proliferation of various immune cells while they scout and scour for microbes that make us sick.  That’s why it’s important to top up all three of these nutrients in your system well before you start on your journey. Pure Lab’s Vitamin C, Vitamin D and Zinc Glycinate are third-party tested, Canadian-made nutritional supplements that will provide you with effective immune support before, during and after your vacation, and always.

During Your Vacation: Stay Healthy and Active

Eat and drink mindfully. Enjoy local cuisine, but don’t overindulge in fried or sugary foods. Set limits before indulging in alcohol and have an accountability partner to make sure you don’t overdo it.

Keep taking your supplements daily. Yes, even your vitamin D! Consistency is important and could spell the difference between staying well or getting sick.

Keep moderately active but avoid over-exertion. Whether it’s walking through a new city, hiking, or swimming, incorporate movement into your daily itinerary. To maintain a robust immune system and avoid injury, stay hydrated, use electrolytes and take breaks to cool down as needed.

Practice good hygiene. Wash your hands frequently and avoid touching your face. In unfamiliar destinations, check with locals whether water must be boiled before you drink it to avoid illness.

Use SPF-rated clothing and sunscreen. Developing a sunburn can suppress your immune system’s ability to defend against pathogens. Avoid excess sun exposure.

Take it easy. After all, you’ll be on holidays! Don’t overbook your schedule. Allow time to rest and enjoy spontaneous moments instead of rushing from one attraction to the next. Give yourself permission to nap, and lounge to get extra rest when needed.

After Your Vacation: Recover and Reset

Maintain the good habits you began before your trip: Keep hydrated, eat regular meals, and (yes!) keep taking your vitamins C, D and zinc daily for continued immune support.

Ease back into routine. Give yourself at least a day to rest and adjust before diving back into work or responsibilities.

Get plenty of rest. If you traveled across time zones, adjust your sleep schedule gradually to avoid prolonged jet lag.

Reflect and relive. Happy thoughts are good for the immune system. Take time to look through your photos, journal about your experiences, and appreciate the memories you’ve made.

By taking care of your well-being before, during, and after your holiday, you can fully enjoy your vacation while minimizing your chance of illness. Wishing you safe and healthy travels!

References

Bartley J. Vitamin D, innate immunity and upper respiratory tract infection. J Laryngol Otol. 2010 May;124(5):465-9. 

Centers for Disease Control and Prevention.  Skin Cancer: Sun Safety. Retrieved online February 20, 2024.

González Maglio DH, Paz ML, Leoni J. Sunlight Effects on Immune System: Is There Something Else in addition to UV-Induced Immunosuppression?. Biomed Res Int. 2016;2016:1934518.

Gorton HC, Jarvis K. The effectiveness of vitamin C in preventing and relieving the symptoms of virus-induced respiratory infections. J Manipulative Physiol Ther. 1999;22(8):530-533.

Hemilä H. Vitamin C and Infections. Nutrients. 2017 Mar 29;9(4):339.

Neale RE, Khan SR, Lucas RM, Waterhouse M, Whiteman DC, Olsen CM. The effect of sunscreen on vitamin D: a review. Br J Dermatol. 2019;181(5):907-915. 

Office of Dietary Supplements. Zinc: Fact Sheet for Health Professionals. National Institutes of Health.