The lazy days of summer are here and for many that means taking a long-awaited vacation filled with sun and fun. While travel offers a host of health benefits, like lowering your blood pressure and stress levels, it can also lead to unforeseen illnesses and pitfalls.

Fortunately, a little planning and foresight can keep you healthy and safe while vacationing this summer. Here are eight ways for you and your family to avoid vacation illnesses and ailments.

Use sunscreen: Dr. Andrew Ziller, medical director of the emergency department at Rose Medical Center in Denver, tells Newsmax Health that sunscreen is one of the most important elements for remaining in good health on vacation.

“Sunburn is a common health occurrence and occasionally it can be really bad,” Ziller says. Prevention. “There are many great options for sunscreen and sun-protective clothing,” he says. “You should re-apply sunscreen regularly, especially if you are on a boat. People in the water or on boats are especially at risk for sunburn because so much of the sun reflects off the water and onto the individual. It really magnifies it. Often you are getting too much sun and don’t know it. Be aware of your conditions.”

Sunscreen not only prevents skin cancer, it can also slow down your skin’s aging process. Choose a lotion, rather than a spray, that has at least an SPF of 50.

Eat your foods cooked well: This rule applies especially if you’re taking a cruise. Raw seafood is probably safe while on board, but avoid raw seafood and items with uncooked eggs in them, while you’re dining on land.

Norovirus and microbes like salmonella and listeria can be found in unpasteurized dairy and eggs. If a sweet treat like flan catches your eye, make sure to ask your server if the eggs are pasteurized. Stay away from unpasteurized cheeses also.

It’s also important to cook foods well, if you’re grilling at home. High cooking temperatures destroy any potential bacteria or viruses that may be lurking in meat, poultry, pork, and seafood that could make you sick.

Hydrate: Drinking enough water is vital as temperatures climb during the summer months. Ziller says hydration is a critical element at any time, but especially during warmer months. Water or electrolyte-enhanced beverages are your best bets for staying hydrated in the heat.

You should drink at least one glass of water for every hour that you’re in the sun to prevent dehydration. If you’re drinking alcohol, add an extra glass or bottle of water for every alcoholic drink you take.

Eat breakfast: Many experts believe the first meal of the day is vitally important, so don’t skip it if you’re on vacation. Make sure your body has the fuel it needs to get through the day by eating a breakfast packed with protein and healthy carbs, like oatmeal and eggs.

Skipping breakfast can lead to blood sugar spikes later in the day and can cause you to feel faint in the summer sun. Added bonus: a healthy breakfast first thing in the morning actually jumpstarts your metabolism.

Limit alcohol: Who doesn’t want to relax with a drink or two on vacation? If you’re going to drink, be sure to do so in moderation. That means skipping the shots. They will get you drunk faster, which can lead to serious dehydration if you forget to drink water.

Make sure you pause for a bottle of water between each alcoholic beverage you take.

Protect your eyes: It’s important to protect your eyes when you’re out in the sun. Choose sunglasses that block at least 99 percent of ultraviolet A and B rays. If you’re doing chores like mowing the lawn, or outside playing sports, use protective eyewear.

Get quality rest: Try and maintain a healthy sleep routine, even while on vacation. If you stick to the same bedtime and wake-up schedule you’ll find yourself more alert during the day. Refrain from drinking alcohol within three hours of going to bed and try and put off that mid-day siesta – it will only make it harder to fall asleep at night.

Make hand washing a priority: Washing your hands with warm soapy water for about 30 seconds is at least as effective as using antibacterial products, experts note.

Once you dry your hands with a paper towel, use that same towel to turn off the faucet and exit the door. Carry a hand sanitizer with you for on the go use after touching frequently touched items like pens, ATM machines, and elevator buttons.