Planning a Trip? 11 Expert Tips for the Modern Retired Traveler
Pack these tips, along with your suitcase, to help safeguard your mental and physical health while traveling.
Traveling in retirement opens up a whole new world of adventure, but staying healthy while on the road is key to enjoying the experience. It can mean the difference between feeling tired and unwilling (or unable) to participate in activities and waking up energized and ready to turn the day into something extraordinary.
Travelers have always faced some level of health risk when on the go. Studies consistently show that 22% to 79% of international travelers experience some type of illness, although not always requiring the need to see a doctor. And, although these rates vary by destination, trip length and traveler type, tourists and those visiting friends or relatives face even higher risks, according to the CDC.
Whether on a cruise, hopping on a plane to an exotic overseas destination or taking that long-awaited road trip, you can’t afford to let your health take a backseat. Pack these 5 tips along with your suitcase to help maintain your mental and physical health while traveling — no matter where the journey takes you.
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1. Plan ahead before setting out
A little preparation before traveling goes a long way to ensure your health stays in tip-top shape, no matter where you’re traveling. Start by packing enough of your prescription meds for the entire trip, and consider tossing in a few extra doses to cover any unexpected delays.
If flying or boarding a train, keep your prescription medications in your carry-on for easy access. If traveling internationally, leave them in their original, labeled containers.
“Before people hit the road or take to the skies, it is important to research what their health insurance plan may cover if they get sick or injured while on vacation,” said Whitney Stidom, vice president of consumer enablement at eHealth.
“Research shows 54% of Americans mistakenly believe their health plan will help pay for care while traveling overseas," Stidom said. "It’s also important to understand what your Medicare insurance does and doesn’t cover when you’re away from home."
Visit your primary health provider before traveling to review any health concerns and ensure you get the necessary vaccinations. Write down emergency contacts and research healthcare options, like nearby clinics or pharmacies, at your destination. And, don’t scrimp on comprehensive travel insurance either. It can be a safety net, especially for covering medical emergencies or managing pre-existing conditions.
On average, comprehensive travel insurance premiums cost roughly 5% to 10% of a traveler’s total trip cost. Seniors can expect to pay $400-$450 for comprehensive coverage for their trips abroad, according to Chrissy Valdez, Senior Director at Squaremouth.
2. Prepare for a health emergency
No matter how well we prepare, accidents happen. Falling, catching a nasty bug, or having an allergic reaction to food or an insect bite can take a trip from fun to unpleasant in a heartbeat. In addition to carrying your medication list and emergency contacts with you, wear a medical alert bracelet if you have a severe medical condition to ensure you get appropriate care quickly.
Annie DePasquale, MD, and Founder/CEO of Collaborating Docs, advises seniors to enroll with the United States Department of State’s Smart Traveler Enrollment Program (STEP) so they know where they are if there’s an emergency.
She also points out that as a family physician, she wants older travelers to feel confident — not cautious — about saying yes to adventure. “A little prep before you go pays off in fewer sick days and more memories.”
3. Consider a "digital health" upgrade
Beyond just wearing your medical alert bracelet or keeping your meds in your bag, make your phone a real lifesaver for trips. Download, then enter your important medical information into the built-in apps. On iPhone, use Apple Health to log medications, allergies, health conditions, emergency contacts and even vaccination records. Android folks can do the same with Google Fit or Health Connect. Then, add verifiable vaccination passes or health cards to your Apple Wallet or Google Wallet to make it super quick to pull them up at a checkpoint or doctor's office.
For a bit more backup, grab free (or cheap) apps like Medisafe, which notifies you about doses, flags possible drug interactions and can update your family if you miss one. ICE Medical Standard puts your key info, such as conditions and meds, right on your lock screen so first responders see it instantly. Or try CareZone to keep all your records in one spot and share them securely if needed.
Pro tip on telehealth: If you usually hop on a video call with your doctor through a site like Teladoc, it often won't work once you're over a state line or out of the country. Because of licensing laws, providers can usually only treat you where they're licensed, and most stick to the state where you're physically located during the call.
4. Be aware of International laws regarding medications
When you're traveling overseas, be aware that although your prescription meds might be perfectly legal here in the U.S., they might be restricted or even banned in other countries.
Opioid painkillers, like Vicodin or OxyContin, anxiety meds, such as Xanax and Valium, ADHD stimulants, like Adderall, sleeping pills, or even some cough medicines with codeine can get you in real trouble. Even everyday cold medicines and certain common supplements can raise red flags in countries like Japan, Greece, or the UAE. In some of these countries, authorities might confiscate the medications, hold you up at the border, or, in the strictest places, arrest you. Some countries ban certain medications completely, others limit what you can bring to a 30-day supply, and a handful of places require special approval or extra paperwork ahead of time.
Keep everything in the original pharmacy bottles with labels. Bring copies of your prescriptions, listing the generic names too, since brand names change. Pack extra medications in case of delays, and ask your doctor about possible substitutes if something's not allowed.
To avoid a traveling nightmare, check with the embassy or consulate of every country you're visiting (including layovers) well before you go. The International Narcotics Control Board website is a good starting place that shows which controlled drugs are flagged and where.
Pro tip. Don't assume saying, "it's my prescription," will cut it everywhere. A little homework up front can save you a ton of stress when traveling.
5. Stay active and moving
Staying active is often easier than you might think. Long flights or drives can be draining, so consider stopping often and adding a ‘stadium wave’ into your itinerary.
Take a walking tour to explore local sights, hike scenic trails, or join a yoga session. If on a long flight, get up and stretch often, and consider wearing compression socks to improve circulation in your legs.
Also consider packing resistance bands or a jump rope, which lets you squeeze in quick workouts, even in the smallest hotel rooms.
6. Eat smart
Maintaining a balanced diet while traveling can give you energy while fueling your immune system. Look for nutrient-dense foods like fresh produce, lean proteins and whole grains at local markets and restaurants. And, while it’s tempting to indulge in local treats (think donuts and pastries), eat them in moderation to avoid energy crashes and digestive problems.
Pack energy bars or string cheese, and carry a reusable water bottle. Drink water frequently throughout the day to stay hydrated, especially in hot climates. Dr. DePasquale tells seniors to follow the old traveler’s rule, “boil it, cook it, peel it, or forget it.”
7. Prioritize sleep
Quality rest can help keep you energized so you’re not dragging at the end of the day. Not getting enough sleep can lead to health issues, including weakened immune function and an increased risk of chronic conditions. It can also impair concentration and decision-making, affect your mood, and make you more irritable. If possible, stick to a sleep schedule even across time zones. Use earplugs, an eye mask or a white noise app to improve sleep in unfamiliar settings and schedule downtime between activities to avoid burnout.
“Shift your sleep schedule a bit before departure,” adds Dr. DePasquale, “get morning light at your destination, and ask your clinician if short-term melatonin is appropriate for you.”
8. Think about how altitude and air quality can affect your health
When you're traveling, especially to higher spots like the Rockies, Alps, or high-altitude South American sites, the altitude can impact your health. The air gets thinner up there, usually starting at around 8,000 feet or so, meaning less oxygen reaches your body. That can lead to altitude sickness, headaches, nausea, dizziness, shortness of breath, or worse if you're not careful.
Retirees with heart or lung issues feel it more since their bodies work harder to adjust to the higher altitudes. You may have a higher heart rate, fatigue during simple activities, or shortness of breath. The fix? Go slow: climb gradually, stay hydrated and give yourself a day or two to acclimate before pushing too hard.
Air quality can also sneak up on you while traveling. Poor air from pollution, wildfires, dust, or city smog can affect the lungs and heart, worsening asthma, causing coughs, irritation, or even short-term drops in lung function. Travelers in big cities might notice more wheezing or tiredness, especially if you're older or have pre-existing conditions.
Thankfully, there are tools to stay ahead of the game. Download free apps like IQAir, AirVisual, or Plume Labs (both for Apple) that check the Air Quality Index anywhere in the world. AirNow, from the EPA, is great for spots in the U.S. and Canada, showing pollution levels and smoke maps. For altitude, many weather apps (like those on your phone) track elevation and give basic warnings. Check these before heading out; it takes seconds and keeps your trip enjoyable, not miserable!
You might also check out a gadget called a finger-tip pulse oximeter — an inexpensive tool that helps you distinguish between simple "vacation fatigue" and a serious drop in your oxygen levels. Most are relatively inexpensive and easy to use.
9. Protect your mental health too
While traveling is exhilarating, it can also be stressful and lonely, especially on longer trips. To combat loneliness, schedule calls with family or friends while you’re away. Use journaling and meditation apps to manage stress and stay grounded. And, because things seldom go as expected, be flexible with your plans to reduce frustration and disappointment.
10. Understand the Medicare Advantage "Travel Trap"
Recent data shows that 54% of eligible seniors are now in Medicare Advantage plans. While these plans often come with extras like dental or vision, they can create coverage gaps when you're traveling, especially if you step outside your plan's service area or network.
Most Medicare Advantage plans cover emergency room visits anywhere in the U.S., but urgent care visits can be trickier. Many plans cover trips to urgent care, but if you end up at an out-of-network urgent care clinic, they might reduce the amount of your claim or deny it altogether, hitting you with a surprise bill of $300 or more for something as minor as a sprain or infection.
To ensure that doesn't happen to you, always check your plan's rules for out-of-network urgent care before traveling. A quick call to your plan can prevent headaches on the road.
11. Stay hygienic and wear sunscreen
Minimize health risks when traveling with simple precautions, such as sanitizing often with hand sanitizer or wipes.
“Wash hands or use alcohol sanitizer often; consider a well-fitting mask in crowded indoor areas, such as airports, planes, and buses, especially if you’re higher-risk or it’s a bad local season,” suggests Dr. DePasquale.
Wear sunscreen, hats and sunglasses to shield yourself from UV rays, even on partly cloudy days. It has been shown that up to 80% of UV radiation can penetrate through clouds, according to studies referenced by Summit View Dermatology.
Dr. DePasquale also advises using EPA-registered repellents (DEET or picaridin), wearing permethrin-treated clothing where appropriate, and reapplying sunscreen regularly — about every two hours and after swimming or sweating.
Stay healthy on the road and off
Nothing can ruin your travel adventure faster than getting sick. Whether it’s a stomach or respiratory bug, or an unexpected allergic reaction to something you ate, getting sick on the road can sap your energy and spoil the excitement of exploring new destinations.
Pack your medications, research options for health care, take advantage of digital health apps, eat right and get enough sleep. Stay active with walking tours or simple stretches, eat nutrient-dense foods, and practice good hygiene.
You’re retired…now get out there.
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