Healthy Travel Checklist: What to Pack For a Healthier Vacation and Strong Immune System
With travel set to hit record highs this summer, it’s vital to consider healthy summer travel tips before you head off to the airport or cruise ship terminal. And while you may have your go-to packing list for things like sunscreen and swimwear, have you considered what to pack for a healthy travel experience? Use this healthy travelchecklist to make sure your carry-on and luggage have everything you need to stay healthy, avoid getting sick, and feel your best both on your way to your destination as well as once you arrive.
Healthy Travel Checklist For Your Carry-On
Travel itself can be stressful, and stress weakens your immune system — leaving you more susceptible to the many germs, bacteria and viruses you may be exposed to when in transit, waiting in the airport terminal, or boarding your flight, train or cruise ship. Beyond that, everything from nutrition to hydration play a key role in keeping your immune system strong and helping you arrive at your destination feeling — and looking — your best.
Your carry-on luggage should include basics like your electronics and your passport/wallet, but you can also think ahead with this healthy travel checklist and proactively plan for what you need while in transit to keep your body healthy and strong:
- An empty water bottle: Hydration keeps your immune system strong. “Airplane cabins have very low humidity levels…because about 50% of the air circulating in the cabin is pulled from the outside, and at high altitudes, the air is almost completely devoid of moisture,” warn doctors. “This might cause your throat, nose and skin to feel dry.” Most airports have water fountains or refill stations, allowing you to stay hydrated without buying bottled water. You might also even want to bring electrolyte tablets or powder to help you stay hydrated!
- Sanitizer wipes and hand sanitizer: Useful for cleaning your hands and sanitizing surfaces such as tray tables, armrests, and seat belts on the airplane. It’s also great for quick hand cleaning when soap and water are not available.
- Healthy snacks: Avoid airport junk food by bringing your own snacks, such as:
- Nuts and seeds (almonds, walnuts, sunflower seeds)
- Fresh fruit (apples, bananas, berries)
- Dried fruit (without added sugar)
- Whole grain crackers
- Granola or energy bars (with low sugar content)
- Veggie sticks (carrots, celery, bell peppers) with hummus
- Travel-Sized Toiletries: Toothbrush, toothpaste, face wipes, and moisturizer to stay fresh and comfortable.
- Eye mask, earplugs and a travel pillow: These are great for relaxation and better rest during flights or long layovers (read more about why sleep is foundational for immune health)
With these essentials added to your healthy travel checklist, you’ll be better prepared to maintain your health and well-being before and during your travels.
Healthy Travel Checklist For Your Checked Luggage
Whether you’re traveling for work or for pleasure, keep these essentials on your healthy travel checklist so you have everything you need when you arrive at your destination:
- Immune system supplements: Use either sealed plastic bags or portable pill dispensers to bring everything you need to support your immune system after a stressful day of travel. Top choices include:
- Vitamin C
- Vitamin D
- Zinc
- Probiotics
- Multivitamins
- And, of course, BioPro-Plus 500
- Sunscreen: Even if you’re traveling for work, summer travel exposes you to a lot of sun. When filling out your healthy travel checklist, don’t forget a broad-spectrum SPF 30 or higher to protect your skin from harmful UV rays. Be sure to use only safe sunscreen, free from dangerous chemicals, and allow your skin some time in the sun to reap the benefits of Vitamin D.
- Portable first aid kit: You never know if/when you’ll have a travel mishap, whether you trip while walking to a work meeting or get a sunburn while surfing in the tropics. A portable first aid kit is light and compact, and saves you from having to pay for expensive first aid items at a corner store at your destination. Consider bringing:
- Band-aids
- Antiseptic wipes
- Pain relievers
- Any personal medications
- Herbal teas and essential oils: For your healthy travel checklist, great tea choices include echinacea or ginger, known for their immune-boosting properties. Essential oils are also often overlooked when people are packing for a trip, yet aromatherapy has many stress-reducing, immune-boosting benefits that’s key for summer travel. For stress relief and immune support, pack eucalyptus, tea tree, or lavender oil.
- Insect repellent: This is especially important if traveling to areas with mosquitoes and other insects.
- Portable air purifier: Useful for hotel rooms or areas where air quality may be a concern.
- Yoga mat or travel exercise equipment: Stay active on your trip to maintain a fitness routine and strengthen your immunity while traveling.
Be well-prepared to maintain your health and support your immune system throughout your travels with this healthy travel checklist so you can focus on your journeys rather than coming down with a cold, flu, or other common travel ailments.