25 Ways to Level Up a Summer Road Trip
Strategies that prioritize health, comfort and great memories.
I encourage my patients to carve out as much time as possible for vacations. Time away from work and stressful routines is good for our cardiovascular and nervous systems. It improves sleep, supports mental health and lowers cortisol levels. It can supercharge our creativity and life satisfaction. Regardless of income, people who take regular vacations experience better well-being then those who don’t.
But even so, it’s seemingly a struggle for many people to take time off. In 2018, for example, Americans left 768 million vacation days on the table. We’re finding it difficult to disengage and slow down.
And then we do manage to schedule a vacation, we may feel the need to compensate by traveling to exotic locations and jam-packing our days with activities.
Enter the road trip. At it’s best, it’s a leisurely, flexible, and creative way to travel.
For me the fun starts with planning: researching sights of interest, looking at maps, plotting routes, finding good places to eat, and booking places to stay. Packing is easier than for air travel, and you can bring some extras that make life on the road feel a bit more luxurious. And then there is the thrill of anticipation when finally heading out on the road after an early breakfast.
Here I share 25 of my favorite tools and strategies to optimize the road trip experience. According to AAA, 63% of Americans are planning a road trip in their car this summer. If you’re setting off on your own adventure, I hope that some of these may be useful to you…
*Plan Like a Pro*
Skip the overcrowded, predictable destinations. If you’ve been to any of the popular national parks in summer recently, I don’t have to tell you how crowded they are. Parking lots, visitor centers, trails and favorite picture taking spots are packed. But if you think that all parks, monuments and historical sites are overrun, you’d be wrong. The national park system includes 424 park areas but only a small fraction of those account for the majority of visits. Some of the most interesting and beautiful places are the least visited.
Bring a real map. GPS can lead you down some weird and sometimes dangerous roads, especially in rural and wilderness areas. Personally I like to bring an up-to-date road atlas and fold out maps for each state I’m visiting. Maps are also a good way to think about the big picture of your trip.
*Eat Well and Hydrate*
Start the day with a protein-rich breakfast. Eggs and/or breakfast meat will keep blood sugar steady, allowing you to focus on the road and not on a hungry belly.
Everyone in the car should carry a large insulated bottle of cold water. Fill up at gas stations or fast food restaurants. Yeti, Stanley, and Hydroflask are great brands.
Speaking of fast food… Try to avoid if possible. If it’s the only option, limit fried food and refined carbohydrates, and order extra protein. Grilled chicken or a basic burger are often your best bets.
Bring nutrient-dense power snacks. Again, keeping blood sugar stable will help prevent tantrums and sleepy drivers and keep you from having to pull over at any old fast food restaurant. My two favorites are meat jerky and nuts like pistachios, almonds and cashews.
*Creatively Capture and Share Memories*
Keep a small notebook and pen handy to jot down notes, observations, song lyrics, things to look up later.
Digital detox. Can you go a whole day or even a couple of hours without looking at your phone? When you arrive at a new place, drink in the moment without reaching for technology. If you need to take pictures, snap a few and then put the phone away again. Really try to experience where you are—the sounds, smells, colors, trees, sky, other people— instead of thinking about how it looks on a screen.
Make a travel scrapbook - Collect small free or inexpensive things that speak to the places you’ve visited. Small town maps, napkins, souvenirs, etc. Cut them up and paste them in a notebook along the way. Add drawing or write about the day’s activities.
Postcard stamps - In the digital age, it’s more fun than ever to get real, actual mail from a friend or family member. That’s you! Bring a booklet of 48 cent stamps and a few pens so that you can send cards out more easily. Drawing a blank on what to write? Forget the generic “having fun here” type of message. Write about one specific moment— a weird or funny travel experience, a good meal, or an interesting discovery.
Try watercolor sketching - You don’t need expensive equipment, or even be a good artist. A watercolor notebook, small palette of watercolor paints, brush/waterbrush, waterproof pen and pencil are all you need to get started. Take inspiration from the worldwide movement of urban sketchers who practice on-location drawing in their hometown or while traveling.
*Be Comfy and Protected*
Pack your own pillow - A standard size natural fiber or natural latex pillow is a good option. Avoid foam and synthetic material if you want to sleep cooler. If you need to save space, Avocado has smaller natural latex pillows. And don’t forget to…
Pack an all cotton pillowcase - For cooler, comfortable sleeping. Bring a color other than white so that you don’t forget your pillow when checking out of a hotel. If you’ll be gone for more than a week, pack an extra.
Cozy up with your own blanket - Rumpls are packable and great to put over your lap or drape around your shoulders on cool mornings. For the high maintenance people like me who need a weighted blanket, Baloo makes smaller 12 and 9lb throw-sized versions of their all-cotton, glass bead filled blankets.
Protect your sleep with ear plugs - For loud hotels, Airbnbs and campgrounds. Quies are my personal favorite. They take some getting used to but wax is more comfortable and moldable than silicone or foam.
Shoes that work - This is no time to try something new; hot spots and blisters are a real downer. Leave the heeled shoes at home; your hips and back will thank you.
Balanced sun protection - Many people seem to forget that sun exposure is essential for good health. The skin is our most important source of vitamin D which can only be created when ultraviolet B hits the skin. Getting 15 minutes of full body (or as close to it as possible) sun exposure around midday will do the trick. At the same time, you may want to protect your face, which bears the brunt of everyday sun exposure. Car rides, hiking and other outdoor activities can lead to too much of a good thing. Sunglasses, wide brimmed hats, long sleeve shirts are good physical ways to protect yourself. Sunscreens are not a panacea: they may contain chemicals that disrupt the endocrine system and damage coral reefs. Check out EWG’s guide to safer sunscreens.
*Bring Easy to Carry Medicinal Items*
Sea salt - Add to warm water and gargle for a sore throat. Use to soak an ingrown nail. Add a pinch to a water bottle to replace electrolytes if you’re sweating more than normal. Redmond Real Salt and Celtic Sea Salt are personal favorites.
Herbal tea - Ginger and peppermint tea bags are great to have on hand for an upset stomach or if you’re feeling a cold coming on. You could also pack combo products like Throat Coat.
An insulated thermos for hot tea - If you’re not feeling your best, having hot herbal tea on hand throughout the day is a great way to nurture yourself. Access hot water from the red tap at gas station coffee stands.
Low dose melatonin - 0.5-1 mg before bed can help support sleep, especially when crossing time zones.
Magnesium glycinate - One or more 120mg capsules are a great smooth muscle relaxer before bed. Also helps with any travel-related constipation.
*Enjoy the Ride*
Don’t over schedule - Build in time for curiosity and exploration. You’ve probably seen those roadside historical markers. Why not stop at all of them this this time? Check out general stores or antique shops in small towns or anything else that catches your eye. This approach will also help you…
Move your body regularly - Get out and stretch at every stop. Walk to the overlook or take a quick walk up a trail. Short bursts of movement over the course of a day can really add up.
Focus on the journey, not the destination - Easy to say when you’re short on time and you’re trying to make it to the Grand Canyon before sunset! But it’s important to step back and remind yourself of the purpose of your travel. To simply check destinations off your bucket list? To enjoy the company of your family and friends? To relax and get a little more perspective on life? Only you can decide what you’re aiming for. There are a thousand interesting things to experience on your way to to the so-called highlights. Don’t rush past them.
Do you have any favorite tools or tips for a better road trip experience? I’d love to hear them!