Summer travel is a great opportunity to relax and explore new places, but changes in routine can make it easy to fall out of heart-healthy habits. Whether you’re road-tripping or flying this summer, these seven tips from Arkansas Heart can help keep you and your family safe while traveling. 

1.) Pack Your Medications 

Remembering to bring your medications helps maintain a steady, effective level of medicine in your bloodstream. Missing doses, especially heart medications, can increase your risk of serious health complications. 

If you take multiple medications, a pill organizer can make it easier to stay on track with your medication schedule while traveling. 

Store medications in a cool, dry place away from direct sunlight and moisture while traveling. Exposure to extreme temperatures can cause active ingredients to break down, making medications less effective. Most medications should be kept between 59°F and 77°F, but always check the storage instructions on the label. 

2.) Prioritize Movement 

Sitting for long periods of time while traveling can slow blood flow and increase your risk of developing blood clots. To help keep blood flowing, prioritize movement every hour or two. If you’re on a long flight, try to get up and walk to the restroom and back when it is safe to do so. If you’re traveling by car, simple exercises such as heel lifts, ankle rotations and ankle pumps can also help improve circulation. 

Compression socks are another way to promote blood flow. They apply gentle pressure around the ankles and lower legs, which can help reduce swelling and lower the risk of blood clots during long periods of sitting. 

3.) Pack a Travel Health Kit 

Be prepared for a medical emergency by packing a travel health kit with essential items, including your prescriptions, an over-the-counter pain reliever, allergy medicine and any emergency medications prescribed by your physician, such as nitroglycerin for chest pain.  

If you regularly monitor your blood pressure, consider bringing a portable blood pressure monitor as well. 

 It’s also a good idea to keep an emergency contact list, a list of your medications and your physician’s contact information readily available in case you need medical attention while traveling. 

4.) Bring Your Own Snacks 

Traveling can limit your food options, making it convenient to choose fast food. Fast food is often high in calories, unhealthy fats, sodium and added sugar, which can increase your risk of obesity, heart disease and diabetes. Heart-healthy foods such as fresh fruit, pre-cut vegetables, nuts and unsalted popcorn can help curb your appetite while you’re waiting at the airport or traveling on the road. Not only is bringing your own snacks better for your heart, but it can also save money that can be spent on souvenirs and experiences during your trip. 

5.) Flying? Practice Deep Breathing  

Flying can cause stress and anxiety, especially during takeoff and landing. Stress can temporarily increase your heart rate and blood pressure, making it important to find ways to relax during your flight. Deep breathing can help interrupt the body’s “fight or flight” response and calm the mind and body. 

Deep breathing can be practiced at any time, including before, during and after your flight. Start by inhaling slowly through your nose and allowing your belly to expand. Hold your breath for a brief moment, then exhale slowly and gently through your mouth. Just two to five minutes of deep breathing can help reduce stress. 

6.) Prioritize Hydration 

Before leaving for your trip, bring a reusable water bottle to help remind yourself to stay hydrated. Staying hydrated supports healthy blood pressure, heart rhythm and circulation. It can also help your body cope with the dry cabin air often experienced during air travel and in destinations with low humidity. If you struggle to drink water, set a reminder on your phone to take a few sips every 20 to 30 minutes. 

Learn more about ways to stay hydrated this summer. 

7.) Limit Alcohol Use  

Alcohol can weaken the heart muscle, trigger irregular heart rhythms and raise blood pressure. If you choose to drink alcohol, consider drinking a glass of water before or afterward to help prevent dehydration. 

Summer travel should be filled with relaxation, adventure and time spent with loved ones. By planning ahead and maintaining healthy habits, you can feel more confident and prepared throughout your trip. No matter where the road takes you, Arkansas Heart is here to help keep your heart healthy every step of the way. 

Looking for more heart-healthy tips? Visit the Arkansas Heart Health & Wellness Blog for additional resources.