As summer begins, our dreamy vacation plans finally become reality. School is out, vacation time from work, and finally time to relax under the sun and travel. Summer travels might throw a wrench in your normal routine. Fortunately, there are many supplements that can support your health in these moments where there is a lack of routine. Here are the best summer travel supplements for you to feel and look your best!
Stay Hydrated
Whether you are walking through a new city or lounging by the resort pool, it’s important to stay hydrated. Summertime typically means higher outside temperatures leading people to become dehydrated more easily You might even sweat more, so replenishing these fluids is important to maintain proper hydration.
- Electrolyte and hydration supplements are perfect to keep yourself hydrated during the hot summer months. By replenishing lost electrolytes, you can support hydration and help regulate your body fluids.
Read more: 8 Ways to Improve Hydration
Get a Boost of Energy
With summer travels and wrangling kids who are out of school, you might just need an extra boost of energy. Just think about it, don’t you want to have enough energy to go zip lining or surfing? With so many more fun summer activities, your energy levels might need a boost!
- Energy drinks contain stimulant compounds, like caffeine or other ingredients, to help make you feel more alert, focused, and energized. They are a great way to help boost your energy levels and be able to enjoy your summer travel to the fullest.
Read more: The 411 on Energy Drinks
Digestive Support
Travelling is fun and relaxing, but it can also take a toll on your digestive system. Introducing new foods, changing your eating habits, or even changes to your hydration may cause digestive issues [2]. To support your digestion and help ease the discomfort, there are supplements you can take on your summer travels. Two travel friendly supplements beneficial for digestive support are probiotics and fiber.
- Probiotics may help support the microbiome and provide digestive support
- Fiber supplements helps in the digestion process, aiding the body to eliminate toxins. Fiber may also help to cleanse the colon.
Read More: Digestive Health: Probiotics, Digestive Enzymes, and More
Skin, Nails, and Hair Health
As summer begins, outdoor activities become more popular meaning more sun exposure. Being under the sun exposes you to UV rays, which may lead to skin and hair damage [3, 4] While sun exposure does help produce Vitamin D, too much sun exposure causes damage to the skin. This is why it’s best to take a vitamin D supplement and not rely on the sun. Remember to apply (and re-apply!) sunscreen and wear a hat or scarf to protect your skin. Summer activities like swimming in the pool may also affect your skin, nails, and hair health from too much chlorine. The chlorine in water can cause dryness or brittleness to the skin, nails, and hair [5]. Luckily, there are several supplements to support skin, nails, and hair health during summer travels!
- Biotin supports the matrix of hair, skin, and nails. Biotin is an important vitamin to help maintain the health of our hair, skin, and nails.
- Collagen is a protein involved in the structure and function of skin. Too much sun exposure may lead to more rapid collagen breakdown and less collagen being produced in the body [6]. By supplementing collagen, you can support the structure of healthy skin.
- Vitamin C helps protect against free radical damage that can be caused by prolonged UV ray exposure from the sun. Vitamin C is a great antioxidant helping to reduce free radicals. Added bonus, vitamin C is also involved in the synthesis of collagen.
Read more: Supplements for Beauty and Health
Sleep Support
Summer travel is fun, however, it can interfere with your sleep schedule, especially if you change time zones. A steady sleep schedule while you travel is important to help you stay rejuvenated for exploring new cities, swimming at the pool, and more. While you may be tired after a long day of travelling, sometimes it is quite difficult to fall asleep because of the extra fun! Luckily, there are sleep support supplements that can help!
- Melatonin is a hormone that is naturally produced by our body. Melatonin is a popular sleeping aid that supports restful sleep.
- Ashwagandha is another alternative ingredient that helps support sleep at night. Shoden™ Ashwagandha, a specific type of Ashwagandha, helps you wake up feeling restored after a good night’s sleep.
- L-theanine is an amino acid that promotes a sense of relaxation after a long day.
Read more: Building the Foundation for Sleep Support
Immune Support
Feeling your best during summer travels is important to maximize your fun! This is why it is so important to support your immune system. Changing your routine – like changing your eating habits or sleeping schedule – may affect your immune system. Throw traveling in the mix and around other people, having an extra immune defense can be beneficial! There are several supplements that may support your immune system.
- Vitamin C provides immune support to the body. Due to its antioxidant properties, vitamin C helps fight against disease and cell damage. Vitamin C is an essential nutrient, which means it is not made in the body, therefore it must be taken exogenously, through foods or supplements.
- Vitamin D is a vitamin that supports immune health. Vitamin D is not as common in foods, therefore taking a supplement can help support your immune health and meet your daily vitamin D needs.
Read more: Tips to Support Immune Health
Healthy On-the-Go Snacking
During summer travels, our eating habits and schedules are often altered. Being away from home typically means more eating out and less nutritious foods. While balancing out these fun foods is more than ok, taking some healthier on-the-go options can help support weight management while traveling. Here are some great on-the-go options to pack for lounging by the pool or long road trips:
- Meal replacements are an effective strategy for weight management. These meal replacements, which are typically high in protein and provide you with vitamins and minerals.
- Protein powders and protein bars are great snacks high in protein meaning they may help to keep you full and satisfied for longer periods of time. The best part is that they are very convenient, and come in a variety of flavors!
How to Pack Supplements for Travel?
Travelling with supplements can be challenging because of luggage space restrictions and the number of supplements you may be taking. Below are some tips for packing supplements for summer travel:
- Consider the easiest way to pack your supplements. For example, instead of bringing all the pill jars, place your supplements in a pill box or organizer to be able to maximize the amount of packing space.
- Calculate the supply you need. It’s not necessary to bring the whole jar of supplements, take your time to calculate the number of pills you need for your travels, and only take that quantity.
- Choose your supplements wisely. This heavily depends on where you are going and what supplements you will need. Not all supplements are necessary, so identify the most important to take. This is especially important when travelling with limited space or when there are restrictions. For example, if you are only travelling with a carry on, energy drinks would not be an option due to liquid restrictions.
References
[1] Dehydration and Heat Stroke. (2021, August 8). Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/conditions-and-diseases/dehydration-and-heat-stroke
[2] Bakuniene-Milanowski, A. (2022, October 25). 8 Tips to Keep You Regular While Traveling. Cleveland Clinic. https://health.clevelandclinic.org/8-tips-to-keep-you-regular-while-traveling/
[3] Sun Safety. (2021, August 8). Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/wellness-and-prevention/sun-safety
[4] Team, F. H. (2023, March 29). Best Ways To Protect Your Hair From Sun Damage. Cleveland Clinic. https://health.clevelandclinic.org/best-ways-to-protect-your-hair-from-sun-damage/
[5] Schultz, R. (2016, July 6). How to Protect Every Inch of Your Body From Chlorine Damage. Allure. https://www.allure.com/story/chlorine-and-effects-on-skin
[6] Professional, C. C. M. (n.d.-a). Collagen. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/23089-collagen
\
