Healthy vacation: 7 tips to enjoy without surprises

During the months leading up to summer, many begin to wonder what they are going to do during the next vacation. For those who like to travel, it is a real joy. Just thinking about it is like a shot of adrenaline.

And the statistics confirm that we Spaniards are traveling more and more, both to national and international destinations.

According to the National Statistics Institute, in the last quarter of 2018, Spaniards made 25.5 million summer vacation trips, with an average duration of 12.1 overnight stays.

These data are considering “summer vacations”, the period from June to September, and getaways of more than four nights for leisure and recreation, that is, excluding business trips, health issues, studies…

Vacations are good for health


There is research on the effects of vacations on health, and it turns out that we would suffer less illness if we could disconnect or take vacations more frequently.

drMarisa Navarro, psychotherapist and author of the books ‘The cake effect’ and ‘Emotional medicine’ explains that “our brain has the main need for vacations, and this is due to the connection between the mind and body, because the latter, with the necessary daily care, could be perfectly healthy, but our brain needs to disconnect”.

The idea is to change our paradigm and undertake activities that provide what is normally missing in our lives. If our day-to-day is very routine, occupying ourselves with more risky tasks, or if our life is dizzying, it is better to go out to the countryside, the mountains, or any place that gives us peace and relaxes us.

As a rule, health complaints usually arise two weeks after returning from a few days off, that is, when the positive symptoms caused by the vacation begin to disappear.

7 measures to ensure a healthy vacation

Preparation of a Healthy Holiday

The main factor to take into account is knowing what we are going to do during our summer vacations.

Once we have decided on our destination, it is important to read, consult and request information about the chosen destination. In this way, we can anticipate what risks we may encounter and avoid setbacks.

If we plan to travel abroad, it is advisable to seek the website of the Ministry of Foreign Affairs this link will open in a new window the country file, where we will find the most important data such as the country’s situation, health, and administrative requirements, hours, weather, currency, language…

Depending on the health recommendations, we should consult our doctor for guidance on what drugs we should carry in our medicine cabinet and where to go if we have to be vaccinated.

And always, well in advance, because there are vaccines and drugs that have to be administered weeks before leaving.

Take Care of Our Eating Habits

Changes in habits, especially in diet, are what can most affect our health, regardless of the destination.

Normally, these changes in diet usually involve a greater consumption of unhealthy products and drinks other than water, which do not have enough hydration power.

All of this can favor the appearance of intestinal problems:

Constipation on vacation: Feeling of heaviness, lack of appetite, headache, bloating, and general malaise are some of the symptoms of constipation. For the prevention of constipation, the most recommended is:

  • Drink about 2 liters of water a day. Above all, let’s not forget the little ones at home, who often forget to drink when they are entertained playing.
  • Avoid excess soft drinks and alcohol
  • Maintain a diet rich in fiber
  • Respect meal times
  • Do some kind of physical exercise

Traveler’s diarrhea: This appears when we travel to countries with poor health and hygiene conditions and our regular intestinal rhythm is altered. Also due to changes in habits, or by too-infections caused by food in poor condition. The high summer temperatures accelerate the viral load and the transmission of bacteria in public places, favoring the alteration of the cold chain and errors in conservation. To prevent diarrhea, we must:

  • Wash our hands frequently and before eating
  • Wash fruits and vegetables very well
  • Properly refrigerated food
  • Avoid preparing food outdoors or always having it protected
  • Verify the hygiene of the establishments where we are going to consume


Be careful with excess moisture. Excessive exposure to water can be harmful to our skin. Too many pools, beaches, whirlpools, and hot tubs can cause bacterial or viral infections:

  • External Otitis: This appears due to the entry of water into the ear in combination with high temperatures. The recommendation to avoid external otitis is to use suitable plugs, dry the ears very well after each bath, and, of course, not introduce objects into the ear. ear channel
  • Cystitis: wet clothing in prolonged contact with our most intimate parts favors the growth of bacteria that cause cystitis or urinary tract infection, so it is better that we change frequently and put on dry clothes as soon as possible.
  • Conjunctivitis: to avoid this eye infection, it is recommended to use diving goggles in the sea or the pool.
  • Athlete’s foot: athlete’s foot is a disease caused by a fungus, which usually appears on the toes and causes itching, burning, and burning. To avoid contagion, it is advisable to dry your feet well after bathing and keep them hydrated. And avoid walking barefoot.

How To Avoid Insect Bites?

To avoid the discomfort of mosquitoes and their bites, we will take into account the following measures:

  • Do without cologne, perfume, or hair or skin products with sweet or floral scents.
  • Do not drink directly from a can or bottle, where bees are more likely to sting the lips.
  • In the areas of greatest risk, it is advisable to wear clothing that covers all the skin, use mosquito nets and, above all, apply mosquito repellents following the manufacturer’s instructions.

Watch Out For The Sun!

Protection against UVA, UVB, and IR-A radiation is the cornerstone of a healthy vacation. avoiding heat stroke or skin burns can save us many complications. In order not to have to complain, we must use sunscreen, caps, or wide-brimmed hats to protect the neck and sunglasses. We must hydrate frequently and avoid doing certain activities in the sun’s hottest hours.

Without Disconnection, There Are No Healthy Vacations

Disconnecting from work will make us more efficient and productive when we return from vacation and will help us to see problems from another perspective, relativize them and even find new solutions. Experts say that at least two weeks of vacation in a row are essential. It is during this period that you really have time to relax, take care of yourself and have fun. The mail and the mobile phone are the two main enemies of disconnection.

So that they affect us as little as possible, it is recommended:

  • Close all possible topics before going on vacation
  • Communicate to customers and suppliers that we will be absent for a few days.
  • If it is essential to check the mail or make calls, it is recommended to plan a time for it.

In either case, the willingness to unplug is crucial.

Prepare The First Aid Kit

Depending on our destination, we must prepare a first-aid kit with essential products and our usual medication, if we take it.

You can consult this post on Tu Canal Salud ‘How a basic travel kit should be, with the perfect guidelines for creating a basic first aid kit with which to travel on vacation.

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Post Author: Thomas