There are a number of go-to spring break essentials that you’re unlikely to overlook. Swimsuit? Check. Sunglasses? Check. But what about a migraine relief cap? A carbon monoxide detector? Or an opioid overdose nasal spray?

As you prepare for spring break travel this year, you may want to take a second look at your bag and include some of these doctor-recommended health and wellness items that could take your trip from miserable to memorable (in a good way).

The risks of spring break travel

While exploring new destinations can be exciting, Dr. Emily Gottenborg, an internist and an associate professor at the University of Colorado, points out that travel is also a time ripe with opportunities for illnesses, injuries and even emergencies.

“I think about all of the contagious illnesses that we may be exposed to while interacting with many people in airports, airplanes, public transportation and new locations,” she says. “Common viruses this time of year include influenza (the flu), COVID-19 and various versions of gastroenteritis, such as norovirus, a highly infectious pathogen sometimes associated with outbreaks on cruise ships.”

Pharmacist Erika Gray, co-founder and chief medical officer at ToolBox Genomics and MyToolBox Genomics, notes that some of the most common ailments travelers face include:

• Motion sickness during flights, boat rides or long car trips

• Traveler’s diarrhea and food poisoning due to contaminated food or water

• Bug bites and skin irritations

• Colds, flu and respiratory infections

• Pain and inflammation from overexertion, like taking long walks or participating in new activities

• Dehydration and associated ailments like headaches

• Sleeping difficulties and jet lag due to time zone changes that disrupt circadian rhythms

• Allergies from new plants, foods or hotel environments

Fun, right? But not to worry, because we asked the experts for their input on what to pack to ensure your trip goes as smoothly as possible. (And what you should have on hand, even if it doesn’t!)

Pack these health picks

Despite the long list of decidedly un-fun ailments that threaten spring break travel, there are plenty of over-the-counter (OTC) remedies you can pack to fight back.

While some meds can be packed in your checked luggage, HaVy Ngo-Hamilton, a pharmacist with BuzzRx, recommends keeping all of your important medical documents and your regular prescriptions, especially essentials like blood pressure or cholesterol pills, in your carry-on luggage. “By keeping them with you, you ensure you have access to them at all times, particularly in case your checked luggage is delayed or worse, missing,” she says.

Here’s what the experts we spoke to recommend you consider packing for spring break travel.

A note on supplements:

Some of the products included on this list are dietary supplements. Statements about these products have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Dietary supplements are not appropriate for everyone and may interact with other supplements or medications, so talk to your health care provider before adding a dietary supplement to your routine.

Solutions for motion sickness

Even if you’ve never experienced motion sickness before, one unexpectedly rough boat ride can bring you to your knees. Gray suggests the following.

Treating traveler’s diarrhea or food poisoning

One surefire way to ruin your spring break is to spend your week stuck in the bathroom. Knowledge is key here — do your research to know whether it’s considered safe to drink the water at your destination (when in doubt, bottled water is your friend). Also, make sure you pack a few remedies to help you through the symptoms if you find yourself doubled over.

Preventing bug bites and managing mild skin conditions

Ant and mosquito bites, poison ivy and other minor allergic reactions are all relatively common ailments when you’re spending a lot of time outside. Hedge your bets and keep your Dopp kit packed with a few essential items.

Managing the risks of sun exposure

Sunny and tropical destinations are a spring break tradition, but forgetting about the havoc that too much sun exposure can reap is a good way to end up in a world of hurt.

Preventing colds, flu and other viruses or bacteria

No one wants to think about getting sick while on vacation, but as Gottenborg points out, traveling has the potential to expose you to a range of viruses and bacteria. Try to reduce your risk by boosting your immune system and taking steps to limit exposure.

Managing aches and pains

While these choices are a little more “typical” when it comes to travel first aid essentials, it’s not unusual to forget them in the hustle and bustle of packing.

Reducing the effects of sleep disturbances and jet lag

Staying on a sleep schedule while on vacation isn’t always easy. While some people may get more sleep than usual and come away feeling rested, others may find catching z’s a little more difficult. Jet lag, travel anxiety and staying in a strange bed can all contribute to challenges. You may want to consider adding a sleep-supporting supplement to your travel bag.

In the event of an emergency…

It’s always helpful to be prepared for potential emergencies while traveling. Certainly, if you have a risk for anaphylaxis due to known allergens, you should make sure your EpiPen hasn’t expired and that it’s packed in your carry-on luggage.

And while a nasal spray that contains naloxone to reverse the effects of an opioid overdose may not be the most obvious item on your packing list, Gray says, if you’re taking an opioid prescription, it’s a must-have. Additionally, she explains that mixing alcohol and illicit drugs with opioids can increase the risk of decreased breathing and side effects of the opioids.

“If you are planning on partying and you already take opioids, make sure you communicate your opioid usage with people in your party and teach them how to use naloxone,” she says.

Dr. Purvi Parikh, an immunologist with the Allergy & Asthma Network, also points out that even if you don’t use opiods yourself, packing a naloxone nasal spray can be a life-saving choice if you end up traveling with someone who experiences an accidental opiod overdose.

“Narcan nasal spray is fairly easy to use,” she explains. “Spray into one nostril initially. If the person is still unresponsive, spray it in the other nostril. You can repeat every two to three minutes until help arrives (each device only contains one dose, so you may want to have a backup).”

And finally, carbon monoxide poisoning is considered the “silent killer” and this colorless, odorless gas can leak from any appliance or part of a home that burns fuels (like a gas-fueled furnace or a wood-burning fireplace). While some states regulate carbon monoxide detectors, others don’t. If you’re unsure about the protocols where you’ll be staying, it’s a good idea to pack a travel-friendly detector to help keep yourself and your family safe.

Before you go

To prepare before your trip (especially if you’re traveling internationally), Dr. Shirin Peters of Bethany Medical Clinic in New York City, advises looking at the Centers for Disease Control and Prevention travel tool, which allows you to select your travel destination to research which diseases you may encounter. From there, Peters notes, you can get advice on which prescription medications you might need, such as those for malaria or altitude sickness prevention, as well as specific recommended travel vaccines. (She also suggests filling a prescription for traveler’s diarrhea when taking a trip to any developing country.)

“When you are getting ready to travel, more information is always better,” adds Ngo-Hamilton. “You’ll want to look up TSA or customs regulations, as well as local laws at your planned destination and anywhere you might stop along the way.”

Verify your vaccination status, and update those that are past due

A good first step no matter where you’re going, says Gottenborg, is to ensure you and your family are up-to-date on vaccinations. “In particular, it’s not too late to get your flu and COVID-19 vaccines, and of course, ensuring you have maintained your MMR given the measles outbreak in spring break hot spots in the southwest of our country,” she says. Given the highly contagious nature of the measles virus, the American Medical Association is also urging anyone who isn’t vaccinated — young and old alike — to get the shot before spring break travel.

Prep and pack your prescriptions

If you need to travel with medications, Gray also has some tips for how to prepare and pack your prescriptions:

• Keep your medications in carry-on luggage in the original pharmacy bottle in case you run into issues with customs.

• Have a doctor’s note for controlled medications such as Adderall and opioids.

• If you are traveling across multiple time zones, work with your pharmacist or health care practitioner to adjust the time of some medications such as insulin, thyroid and birth control, as they need to be taken at a consistent time.

• Always allow two to three days for your prescription to be refilled; don’t try to fill your prescriptions the day before you plan to travel.

• Double-check the storage of your specialty medications, and make a plan for anything that needs to be refrigerated.

Don’t skimp on sleep

Gray and Gottenborg both emphasize sleep as the ultimate prep tool. “Sleep is important to have an enjoyable time away from home,” Gottenborg notes. Try to optimize sleep before you go, and work with your circadian rhythm, not against it, before traveling.

“Don’t pull an all-nighter the night before your trip because you can sleep on the plane or on vacation,” says Gray. “This increases your chance of coming down with something.”

Have insurance, doctor and clinic information at hand

Last but not least, Gottenborg recommends double-checking your health insurance coverage (and any travel insurance you may have purchased) so you know what to do in case of an emergency. It’s also a good idea to research how to access local health care at your travel destination. Program your phone and any partner’s or family members’ phones with the emergency response number and a local urgent or emergency care setting number, along with emergency contact information.

“If an emergency or sudden illness arises, you don’t want to waste your energy trying to discover these logistics in real time,” she says. And to that end, Peters emphasizes that if you start experiencing certain symptoms, such as prolonged fever and diarrhea, sudden weakness and muscle aches or serious rashes, you shouldn’t try to just wait them out. These may be indicative of more serious issues, so it’s important to seek medical attention.

Meet the experts

• Erika Gray, PharmD, co-founder and chief medical officer at ToolBox Genomics and MyToolBox Genomics

• Purvi Parikh, MD, an immunologist with the Allergy & Asthma Network

Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.

For centuries, matcha tea has been celebrated for its health benefits, but did you know it could also be a secret weapon for stronger, healthier hair? Packed with antioxidants, vitamins, and essential nutrients, matcha tea is proving to be a game-changer in hair care.

According to a study published in the International Journal of Molecular Sciences, matcha is rich in epigallocatechin gallate (EGCG), a powerful catechin that stimulates hair follicles and encourages growth. EGCG has been found to prevent hair thinning by reducing dihydrotestosterone (DHT), the hormone linked to hair loss. Dr Amy McMichael, a dermatologist specialising in hair and scalp health, explains that “Antioxidants in green tea help fight oxidative stress, which is a major contributor to hair shedding and weakening.”

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According to the above journal, many hair care brands are now incorporating matcha into shampoos, oils, and masks, but some experts suggest DIY treatments work just as well. Additionally, the publication notes that mixing matcha powder with coconut oil or aloe vera can create a nourishing hair mask that strengthens strands from root to tip.

Whether you sip it or apply it, matcha is proving to be more than just a trendy superfood—it’s a natural boost for healthier, fuller hair.

Also see: Benefits of holy basil for scalp