While vacations are an opportunity to escape the stresses of everyday life, they don’t have to be an escape from healthy living. Whether planning an outdoor adventure, a visit to the city or a simple family reunion, consider these practical tips to help stay healthy and safe on vacation.
Eating Healthy on Vacation
It can be tempting to overeat or splurge on unhealthy foods when on vacation. While an occasional treat can be part of your getaway, opt for healthy eating to help fuel your family with steady energy.
- Sample the local cuisine. Foods made from fresh ingredients help you experience the local culture — and eat healthier.
- Bring your own snacks. Pack raisins, dry cereal, carrots, pretzels, nuts or granola bars as healthy alternatives to sugary snacks.
- Split a meal. When dining out, consider sharing an entree with a family member to avoid overeating.
- Cook your own food. If you can stay somewhere with a kitchen, you can plan and prepare your own healthy meals.
- Stay hydrated. Are you planning to head to the beach or hike a new trail? Drink plenty of water, especially in warm weather or when physically active. Limit sodas, coffee, tea and other caffeinated drinks.1
- Get a head start. Take the GuideStone® Wellness Challenge to establish a routine of healthy eating and activity before your trip!
Summer Vacation Safety Tips
Sunburns and accidents can lead to unpleasant days during your time away. Consider some common-sense safety tips to help create wonderful vacation memories for years to come.
- Protect your skin. Before outdoor fun, apply broad-spectrum sunscreen thoroughly and regularly, even on cloudy days. Protect your eyes with a hat and sunglasses.
- Limit sun exposure between 10 a.m. and 4 p.m., when the sun’s rays are strongest.2
- Always supervise your children, especially around water.
- Always wear a seat belt and bring your child’s car seat or booster seat.
- During recreational activities, use appropriate safety gear such as life jackets, goggles, bike helmets and knee pads.
- Plan some downtime. Avoid burnout by allowing time for rest and renewal with naps, board games, walks or other low-key activities.
Vacation Packing List for Family Getaways
Smart packing can help you save money, reduce interruptions and prepare for an unexpected illness.
- Medical supplies: Pack medical supplies your family uses regularly, including devices — such as an inhaler or EpiPen® auto-injector — and common medications — like allergy medication, over-the-counter pain relievers, motion sickness medication and medications for an upset stomach.
- Health plan information: Bring your medical ID card, health care provider contact information, allergies list and medical history if needed.
- Destination-related necessities: Pack items that may be useful for the beach, pool, mountains or city, such as sunscreen, aloe vera, insect repellent, lotion and hand sanitizer. Also, bring weather-appropriate clothing such as jackets, hats, gloves, hiking boots, swimsuits or sandals.
- Technology: Take chargers and headphones for phones, laptops and tablets.
- Items for long flights: Stay comfortable with travel pillows, earplugs, jackets and socks for warmth, books, chargers, gum, snacks, toiletries and necessary medications. Be sure to check flight regulations for carry-on restrictions.
Heading Overseas?
Will your next getaway take you overseas? Find a health plan that travels with you to have peace of mind while exploring new places. For more information, contact us at Insurance@GuideStone.org or 1-844-INS-GUIDE (1-844-467-4843), Monday through Friday, from 7 a.m. to 6 p.m. CT.
GuideStone welcomes the opportunity to share this general information. However, this article is not intended to be relied upon as medical advice, diagnosis or treatment.
1HopkinsMedicine.org/health/conditions-and-diseases/dehydration-and-heat-stroke
2EPA.gov/radtown/ultraviolet-uv-radiation-and-sun-exposure
Article
• Apr 16, 2026 