Ready, set, go! Your summer travel checklist

Whether you’re heading to the cottage, visiting family, or finally taking that bucket-list trip, summer travel can be an exciting change of pace. But as we age, it’s important to approach travel with a bit of extra planning to stay healthy, comfortable, and safe along the way.

Here’s your summer travel checklist—designed with healthy aging in mind.

1. Pack medications wisely

• Bring enough medication for your entire trip—plus a few extra days’ worth, just in case.
• Store medications in their original containers and pack them in your carry-on if flying.
• Bring a printed list of your prescriptions and dosages, especially if crossing borders.
• If you’re traveling across time zones, speak with your pharmacist or doctor about how to adjust your medication schedule.

2. Stay hydrated on the go

• Dehydration can sneak up quickly—especially during travel, in the heat, or when you’re less active.
• Bring a refillable water bottle and sip regularly, even if you don’t feel thirsty.
• Avoid relying on sugary or caffeinated drinks, which can contribute to dehydration.

3. Keep moving

• Long periods of sitting—whether in a car or on a plane—can increase your risk of blood clots and stiff joints. To help keep your circulation moving, wear a pair of compression socks and try to stretch or walk around every couple of hours.
• Plan to stop every 1–2 hours during road trips to stretch or take a short walk.
• On flights, try simple in-seat movements like ankle rolls, shoulder shrugs, and gentle neck stretches.

4. Try to stick to a routine

• Try to maintain regular sleep and meal times to support your energy, digestion, and mood.
• Don’t skip meals while on the road—pack healthy snacks like nuts, fruit, or granola bars.
• Build in time for rest: travel can be tiring, and over-scheduling may lead to burnout.

5. Pack your sun safety essentials

• Pack a wide-brimmed hat, sunglasses, and broad-spectrum sunscreen (SPF 30 or higher).
• Take breaks in the shade and wear lightweight, long-sleeved clothing if you’re in the sun for extended periods.
• Know the signs of heat exhaustion—dizziness, headache, nausea—and take action early if you feel unwell.

6. Have an emergency plan

• Know where the closest medical clinic or pharmacy is at your destination.
• Carry a copy of your health insurance information and emergency contact numbers.
• If traveling internationally, check whether you need travel insurance or additional coverage.

Traveling can bring great joy and new experiences at any age—but a bit of preparation goes a long way in making your summer adventures healthy and stress-free. Safe travels!

McMaster Optimal Aging Blog Posts are written by faculty, staff, PhD students, and external collaborators, and are assessed for accuracy by members of the Portal scientific leadership team.

DISCLAIMER: These summaries are provided for informational purposes only. They are not a substitute for advice from your own health care professional. The summaries may be reproduced for not-for-profit educational purposes only. Any other uses must be approved by the McMaster Optimal Aging Portal (info@mcmasteroptimalaging.org)