Spring Break – Pack This, Not Just That

Planning a spring getaway? While most of us remember to pack swimsuits, flip flops, and sunglasses—we often forget the small health essentials that can make or break a vacation. From traveller’s diarrhea and pink eye to sleep disruptions and sunburn, small health issues can quickly derail an otherwise relaxing trip. The good news is that with a little planning, many of these problems can be prevented or managed easily.

Here’s my “Pack This, Not Just That” guide to help you stay healthy while travelling.

1. Traveller’s Diarrhea: A Common Travel Problem

Traveller’s diarrhea is one of the most common health issues affecting people on vacation. In fact, up to 60% of travelers experience it depending on the destination. It usually happens when we are exposed to unfamiliar bacteria in food or water. Even if food looks safe, differences in sanitation practices, water sources, and food handling can introduce bacteria that our digestive system isn’t used to.

Symptoms can include:

• Loose stools
• Abdominal cramps
• Nausea
• Dehydration

2. Pack This: Probiotics for Gut Protection

A simple way to help protect your digestive system while traveling is by taking a probiotic. Probiotics help support the balance of beneficial bacteria in the gut, which can improve digestion and help defend against harmful microbes. One probiotic that has been particularly well studied for traveller’s diarrhea is Saccharomyces boulardii, a beneficial yeast that can help support gut health and reduce the risk of digestive upset when travelling.

This one is easy to pack and doesn’t require refrigeration is: NOW Saccharomyces Boulardii.

Starting a probiotic a few days before travel and continuing during your trip may help reduce the risk of digestive upset.

3. Pools, Hot Tubs & Shared Water: Eye and Ear Risks

Pools and hot tubs are a highlight of many vacations, but they can also increase the risk of infections. Warm, moist environments allow bacteria and viruses to thrive, which can lead to conditions such as pink eye (conjunctivitis) and swimmer’s ear. These infections spread easily in shared water environments, especially when many people are using the pool.

4. Pack This: Eye & Ear Drops for Quick Relief

If symptoms develop while travelling, it’s helpful to have treatment on hand so the problem doesn’t worsen. Consider packing antibiotic drops that work for both eye and ear infections, such as Bausch + Lomb Antibiotic Eye & Ear Drops 

Also helpful: avoid sharing towels, dry ears thoroughly after swimming, and consider swim goggles if you are prone to eye irritation.

5. Travel Stress & Sleep Disruption

Travel is exciting, but it can also disrupt sleep. Early flights, long travel days, unfamiliar beds, and time changes can interfere with our body’s natural sleep rhythm. Poor sleep can leave you feeling exhausted and may even weaken your immune system.

One helpful nutrient for relaxation and sleep support is magnesium, which plays an important role in calming the nervous system and promoting restful sleep. Look for magnesium bisglycinate, which is more bioavailable and easy on the stomach. You can find it in this supplement: Natural Calm Magnesium.

6. Sun Protection: Why Mineral Sunscreens Are Trending

Many popular beach destinations are now encouraging the use of mineral sunscreens rather than chemical sunscreens (containing oxybenzone, octinoxate, and avobenzone). Mineral sunscreens use zinc oxide or titanium dioxide to physically block UV rays and are often better for sensitive skin. Mineral sunscreens work right away to give you protection compared to chemical sunscreens, which need to be applied 20 minutes before going in the sun. One great Canadian option is: Green Beaver Mineral Sunscreens. 

Be sure to apply sunscreen generously and reapply every two hours, especially after swimming.

Final Travel Tip: Build a Mini Health Kit

Before your next trip, consider packing a small travel health kit with probiotics, eye and ear drops, magnesium, mineral sunscreen, pain relievers, and hand sanitizer. These small items take up very little space but can make a huge difference in keeping your vacation healthy and enjoyable.