Check out your destination. If you're going abroad, check whether the countries you're visiting require vaccinations or recommend you take anti-malarial drugs. The federal Centers for Disease Control and Prevention maintain a country-by-country list, as well as updated health warnings, at www.cdc.gov/travel/. Travel Health Online has a comprehensive report on health and safety conditions for every country, at www.tripprep.com. Free registration is required.
Beware of the developing world. Sanders, the physician who specializes in travel medicine, says many people, from businesspeople to volunteers on church missions, naively head to countries with no knowledge of hygiene conditions and the risk of disease.
Learn the acronym TD. That stands for traveler's diarrhea, and millions of people get it. If you're wary of the local water supply, avoid tap water — and ice. As for food, the CDC's slogan is "boil it, cook it, peel it, or forget it."
Looking for a doctor?
Resources to remember
A simple Internet search — or phone book, once you're there — should provide a list of medical facilities near your destination. The International Society of Travel Medicine (www.istm.org) and the International Association for Medical Assistance to Travellers (www.iamat.org) have lists of doctors and clinics around the world that they have certified for treating travelers. Travel Health Online, at www.tripprep.com, has a similar list for the United States and many other countries. If you haven't planned ahead and need medical help, Coleman suggests stopping in the fanciest hotel around to ask for advice.
Don't forget
Add to your packing list
• Sunscreen and a hat
• Lip balm
• Anti-diarrhea medication
• Extra pair of glasses
• Eye drops (to moisturize)
• Medical insurance card
• Insect repellent
• Anti-itch cream for bites
• Anti-allergy kit (if you're susceptible to severe reactions from bee stings, food or other substances)
• Prescription medications
• A list of your prescriptions (in case you need to replace them)
• Aspirin, acetaminophen or ibuprofen
• Antihistamine
• Decongestant
• Tweezers (for splinters or ticks)
• Band-Aids and/or liquid bandages
• Any medication or first-aid item you don't think will be available at your destination
• Water-purification tablets or equipment (if that's a concern where you're going)
Getting on a plane?
Precautions to take
Carry important medications with you. If the flight is delayed or your bags get lost, you'll have what you need.
Keep hydrated. Dry air on the plane can bring on headaches and dry out mucous membranes, which might leave you more susceptible to germs.
Keep your blood flowing. Hours of sitting in a cramped seat can lead to swollen feet, leg cramps and, rarely, dangerous clots known as deep-vein thrombosis. Walk around when possible, stretch and exercise your legs even while you sit and take off your shoes, which can help circulation.
Go easy on the alcohol. Not only will it dehydrate you, its effects are intensified in the air. Too much coffee and tea can lead to dehydration as well.
Try not to catch anything. Viruses can flourish in a closed atmosphere. Wash your hands every chance you get or use a sanitizer gel, and be careful what you touch. If the plane isn't full and you're seated close to someone who seems to be ill, ask to move.
If you have a layover, get some exercise. Walk around the airport. If you have time and ambition, www.airportgyms.com has a list of fitness centers in and near many U.S. and Canadian airports.
In the car
Take it easy
Don't set unrealistic goals of how soon you need to get there.
Stop at least once every two hours to stretch and relax.
Toss a ball in the trunk. Then at rest stops, toss it around to encourage everyone to get a little activity.
If you feel tired or drowsy, change drivers or find a safe place for a nap.
Pack the car safely. Luggage piled too high can block your vision or move around if you stop suddenly.
Take an auto emergency kit, including jumper cables, flares, flashlight, blanket and cellphone.
Wear your seat belt. Yeah, it's obvious, but a lot of people still don't.
Don't drink alcohol. That's obvious, too, but a lot of people still do.
Eating along the way
Splurge with care
Of course you're supposed to splurge on a vacation, says Carson, the Texas nutrition professor. "But it doesn't have to be all the time, every day." Here are some of her tips to limit the dietary damage:
Pack a cooler in the car. That can lend itself to healthier food, such as juice boxes instead of Cokes, cold-cut sandwiches instead of Big Macs.
Stop at a supermarket instead of fast-food outlets.
Get fruits, veggies and healthier snacks instead of supersized fries.
Share meals at a restaurant. Doggie bags are less practical when you're traveling, so you may be tempted to eat more if you order too much.
Buy single-size snacks. Portion control is easier with little bags of chips than one big bag.
Make better menu choices. Most fast-food chains have healthier options. Restaurants will put sauces on the side, or steam, bake or grill something instead of frying it.
Get out of the car. Walk! Hike! Climb a mountain! "You should always think about ways to build in physical activity," Carson says. "Even little things like don't go through the drive-through. Stretch your legs and go inside."
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