March 5, 2024

Plan ahead and make this year’s spring break your healthiest, most relaxing yet.

The weather outside is warming up, and kids in schools around the country are growing restless — spring break is upon us. For adults and kids alike, this time often brings time away from the pressures of work or school. As you trade in routine for some sunshine and rest, use these spring break survival tips to ensure you and your loved ones stay healthy AND safe.

Hydration is Key

Spring break often comes with a change in pace and routine. Our hydration habits can fall by the wayside as we explore a new city, hit the beach, or enjoy some sunshine. Staying hydrated is crucial so pack a reusable water bottle and refill it frequently. If you’re unsure about the local tap water, opt for bottled water. Here are some additional tips to boost your hydration:

  • Carry flavored water enhancers or fruit slices to add some natural flavor to your water.
  • Download a hydration tracking app to help you monitor your water intake throughout the day.
  • Set reminders on your phone to drink water at regular intervals.

Move Your Body

Spring break is the perfect time to explore new locales. Double down by using this exploration to get in exercise. Lace up your shoes or hop on the bike instead of taking a bus or taxi — saving you some money in the process.

Take advantage of local parks and trails or sign up for a fun activity like a yoga class or a group hike. Additionally, most hotels offer gyms and fitness classes, so check those out if exploring isn’t feasible. Remember, even small movements throughout the day contribute to your overall well-being.

Remember – you don’t want to derail your spring break with blisters or sore feet, so pack comfortable, supportive shoes.

Medications Matter

Just because your routine changes doesn’t mean your health habits should. If you have prescriptions, make sure you pack them.  You may also want to double down on reminders because your vacation schedule could throw off routine.

If you’re traveling internationally, or are worried about access to pharmacies, ensure you have enough medication for the duration of your trip. You can even pack extra just to be safe.  Here are some additional tips to manage your medications:

  • Talk to your doctor about any potential medication interactions if you plan on consuming alcohol or trying new foods.
  • Pack a separate medication bag to keep your medications organized and easily accessible.
  • Consider using a medication organizer to ensure you take the correct dosage at the right time.

Take Time to Rest

School and work schedules can often disrupt our sleep patterns. Spring break is a chance to catch up on rest. Turn off those alarms, and allow yourself to sleep in. Aim for 7-8 hours of sleep each night. Bonus: Pack your favorite pillow if sleeping in a new environment is challenging for you.

The excitement and changing environment of spring break can make it tough to prioritize sleep, but here are some additional tips you can try.

  • Establish a consistent sleep schedule, even on vacation, to regulate your body’s natural sleep-wake cycle.
  • Create a relaxing bedtime routine that might include taking a warm bath, reading a book, or practicing mindfulness exercises.
  • Avoid screens for at least an hour before bed as the blue light emitted from electronic devices can interfere with sleep.

Keep Sun Safety in Mind

Heading to sunnier shores? It is vital to protect yourself from the harmful effects of the sun by applying broad-spectrum sunscreen with SPF 30 or higher every two hours, and more often if you’re sweating or swimming. Don’t forget your lips, ears, and the tops of your feet.

Wear a hat and sunglasses for additional protection and seek shade during the peak sun hours —usually between 10:00 am and 4:00 pm. If possible, choose sun-protected clothing with a UPF (Ultraviolet Protection Factor) rating of 50+.

Even if getting a tan is on your spring break bucket list, avoid prolonged sun exposure and seek shade whenever possible, especially during the hottest part of the day. And to take it back to point one on this checklist — hydration is especially important if you plan to spend time in the sun.


This Spring Break Safety Checklist is the foundation for a spring break that lets you focus on resting, refreshing and avoiding any unnecessary health challenges during your time away.  Plan ahead and make this year’s spring break your healthiest, most relaxing yet.

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Sarah Michaels, RN, CPBS

Authored By

Sarah Michaels, RN, CPBS

VP of Kinetiq Health
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