8 Essential Summer Health Tips and Technology for Travelers

As the summer sun beckons, so does the wanderlust for exploration and adventure. Whether you’re embarking on a tropical getaway or a trek through the mountains, safeguarding your health and well-being should be a top priority.

This is your traveler’s guide to essential summer health tips and the technology that can enhance your journey. From protecting your skin against UV rays to managing jet lag and staying mentally balanced, we’ve got you covered.

1. Sun Safety and Proper UV Protection

Basking in the sun’s warmth is a delightful part of summer travel, but it’s crucial to protect your skin from harmful UV rays. The intense sun during the summer months can lead to sunburns and potential long-term skin damage.

To stay safe, always wear sunscreen with a high SPF and remember to reapply it regularly, especially after swimming or sweating. Additionally, seeking shade during peak sun hours, usually between 10 AM and 4 PM, can also minimize your exposure and reduce the risk of sunburn.

App Recommendation for UV Protection: UVLens

UVLens provides real-time UV index and personalized sun protection recommendations based on your location and skin type. You can use the app to do the following:

• Gauge the level of UV radiation in your area and know when to apply sunscreen, wear protective clothing, and stay indoors.
• Empower yourself with the right information to make health-conscious decisions about your sun exposure.

Download: UVLens for Android | iOS (Free)

2. Hydration Monitoring Apps and Electrolyte Balance

Staying hydrated is paramount during summer travels, especially in hot and humid climates. Dehydration can lead to fatigue, heatstroke, and a range of health issues. Apart from drinking plenty of water, incorporating electrolyte-rich foods and beverages into your diet can prevent dehydration and keep your energy levels up.

Opt for hydrating fruits like watermelon, cucumber, and oranges. If you’re visiting a tropical climate, consider sipping on coconut water or electrolyte drinks to replenish lost minerals. You can also buy a smart water bottle to keep you better hydrated.

App Recommendation for Summer Hydration: Hydro Coach

Hydro Coach can be your hydration companion, assisting you in setting water intake goals and sending timely reminders to keep you hydrated throughout the day.

• It has customizable features to ensure you stay on track, even when you’re on the move. You can calculate your water needs based on factors like your activity level and location, taking the guesswork out of staying hydrated while enjoying travel.

Download: Hydro Coach for Android (Free, in-app purchases available)

3. Healthy Eating and Nutrition Tracking On-the-Go

Maintaining a balanced diet while traveling can be a challenge, but it’s essential for your overall well-being. Your diet plays a significant role in providing you with the necessary nutrients to keep your energy levels high and your immune system strong. You can use diet and nutrition apps to keep track.

When dining out, opt for meals that include a mix of fruits, vegetables, lean protein, and whole grains. These nutrient-rich foods can fuel your adventures and keep you feeling your best.

App Recommendation for Healthy Eating: MyFitnessPal

With MyFitnessPal, you can conveniently track your nutrition intake, making it easier to manage your diet while on the road.

• You can log meals, scan barcodes for nutritional information, and set dietary goals that align with your travel health objectives. You can also keep a record of what you eat to make mindful choices and ensure you’re getting a well-rounded mix of nutrients to support your active lifestyle.

Download: MyFitnessPal for Android | iOS (Free, subscription available)

4. Staying Active and Exploring Outdoors Safely

Embrace the beauty of the outdoors by engaging in activities like hiking, swimming, and walking. However, always prioritize safety. Before embarking on any outdoor adventure, research your chosen activity and the environment you’ll be in.

Be aware of your physical limits and any potential risks associated with the activity. Pack essential safety gear such as proper footwear, a first aid kit, and any required permits.

App Recommendation for Outdoor Adventures: AllTrails

AllTrails provides an extensive database of trails for hiking, biking, and running, along with detailed maps and user reviews. With AllTrails, you can do the following:

• Find the perfect route for your adventure while staying safe. View user-generated content with valuable insights into trail conditions and difficulty levels, ensuring that you choose a path that suits your preferences.

Download: AllTrails for Android | iOS (Free, subscription available)

5. Sleep Quality and Jet Lag Management

Traveling across time zones can disrupt your sleep pattern and leave you feeling groggy and fatigued. To mitigate jet lag’s effects, it’s essential to prioritize sleep hygiene and gradually adjust your sleep schedule to align with your new location’s time zone.

One of the best ways to do this is by making adjustments a few days before your trip to ease the transition. For example, you can adapt your body to the time zone of the country you’re going to be in. You can also use technology to fight jet lag.

App Recommendation for Managing Jet Lag: Timeshifter

Timeshifter creates personalized jet lag plans based on your travel itinerary. This app will help you do the following:

• Get guidance on when to expose yourself to light and darkness, enhancing your ability to adjust to new time zones seamlessly. Grab a customized plan optimized for your circadian rhythms based on your travel details, sleep patterns, and individual preferences.

Download: Timeshifter for Android | iOS (Free, in-app purchases available)

6. Insect Protection and Outdoor Safety

When spending time outdoors, especially in nature-rich areas, safeguard yourself against insect bites and potential diseases. Insects can be carriers of various illnesses, so it’s crucial to take preventative measures.

Use insect repellent on exposed skin and clothing and consider wearing long sleeves, pants, and closed-toe shoes to minimize your exposure.

App Recommendation for Protection from Insects: Picture Insect

The Picture Insect app comes to your rescue with information about common insects, their habitats, and behaviors.

• It can empower you to avoid encounters with potentially harmful insects during your outdoor explorations. This app is particularly great for insect lovers and those who want to document the bugs they encounter.

Download: Picture Insect for Android | iOS (Free, subscription available)

7. Emergency Preparedness and First Aid

Emergencies can arise unexpectedly, making it crucial to be prepared. While traveling, carrying a basic first aid kit with essentials like bandages, antiseptic wipes, pain relievers, and any necessary personal medications is essential.

Additionally, familiarize yourself with local emergency numbers and nearby healthcare facilities so that you can quickly access assistance if needed.

App Recommendation for First Aid: First Aid by American Red Cross

The First Aid app by the American Red Cross comes equipped with step-by-step instructions for common first-aid scenarios. It also has the following features:

• It provides clear instructions and visuals to guide you through a range of situations, from minor injuries to more serious emergencies. It’s handy during emergency times to help you respond effectively and confidently with convenient access to information and resources.

Download: First Aid by American Red Cross for Android | iOS (Free)

8. Mindfulness and Mental Well-Being

Travel can be exhilarating, but it can also induce stress and disrupt your mental equilibrium. Practicing mindfulness can help you manage stress, stay present, and enjoy each moment of your journey. You can even train yourself on mindfulness practices by taking online courses and putting your learning into use later.

While traveling, it’s important to take breaks, rest and recharge. If you’re taking a flight, get up and take a walk around and do some stretches if possible. If you’re on a road trip, make sure to schedule some regular pit stops.

App Recommendation: Calm

Calm’s soothing features include sleep stories, meditation sessions, and breathing exercises.

• The Calm app can help you unwind, manage stress, and improve sleep quality while also sharpening your mind for the day-to-day.
• The app prepares your mind to embrace new experiences and make the most of your travels.

Download: Calm for Android | iOS (Free, subscription available)

Bon (and Healthy) Voyage!

Your summer travel experience should be a harmonious blend of adventure and well-being. By integrating these summer health tips and apps, you can kick off your journey with confidence, knowing that you have the tools to stay safe, healthy, and energized every step of the way.

So, slather on that sunscreen, lace up your hiking boots, and get ready to create unforgettable memories while prioritizing your well-being.