How to stay safe and healthy this spring break

Spring break is a time to unwind and make memories, but safety should always be a top priority. Whether you’re traveling with friends or staying close to home, being aware of your surroundings, drinking responsibly, and taking care of your physical and sexual health can help ensure a fun and worry-free experience.

Annetta Sipes, DNP, MSN, BSN, RN, SANE-A, SANE-P, assistant director of the Texas A&M Health Center of Excellence in Forensic Nursing, emphasizes the importance of establishing your personal limits before letting loose. Establishing these limits while sober allows for clearer decision making, so you can enjoy your spring break while prioritizing your well-being.

“Wherever you go, you always want to have respect for boundaries,” Sipes said. “It’s important to communicate your personal boundaries clearly, and respect others’ boundaries as well.”

Stay aware and plan ahead

While traveling to new and unfamiliar destinations, keep a close watch on your belongings, stay aware of your surroundings, and be cautious when interacting with strangers, Sipes said. If taking medication, carry it with you rather than packing it inside luggage to minimize the risk of losing it. Familiarize yourself with local laws and avoid wandering alone in unfamiliar areas. Most importantly, when going out, always go with friends and ensure you return together, Sipes said.

When traveling, it’s important to be mindful of food safety to avoid illness. Street food vendors can be tempting, but unfamiliar food handling practices may increase the risk of contamination, leading to an upset stomach or food poisoning. The Centers for Disease Control and Prevention (CDC) recommends choosing hot, cooked meals and avoiding produce unless you can wash or peel it yourself.

“Food poisoning feels like the flu and happens really quickly but usually subsides in 24 hours,” Sipes said. “If you’re feeling uneasy or experiencing vomiting and diarrhea, you can try the bananas, rice, apple sauce and toast (BRAT) diet. These foods are going to be light on your stomach. But if symptoms worsen, you might have to go to the emergency room.”

A little caution with your food choices can go a long way in keeping your trip enjoyable. When in doubt, consider visiting a local grocery store for reliable prepackaged snacks or fresh produce. To prioritize physical health while traveling, remember to wash your hands regularly, especially before eating, Sipes said. Hand sanitizer is useful, but soap and water are more effective

Monitor your alcohol

Alcohol increases the risk of dehydration, especially when combined with high temperatures, so it’s essential to stay hydrated when consuming alcohol. The amount of alcohol you drink can increase your risk of getting ill or injured, especially after binge drinking. Be mindful of how much you’re drinking—a single beverage may contain more than one standard serving of alcohol, making it easy to lose track.

The CDC’s standard guidelines define moderate drinking as up to two drinks per day for men and one drink per day for women.

Drinking too much, especially on an empty stomach, can cause alcohol to affect you more quickly, leading to impaired judgement and coordination. High blood alcohol levels can also impair essential body functions such as breathing and heart rate, a condition known as alcohol poisoning. To avoid an alcohol related illness, eat before drinking and alternate between alcoholic beverages and water to stay hydrated as your body processes them.

“Always keep an eye on your drink, and avoid accepting drinks from anybody,” Sipes said. “Get your own, and watch over your drink to prevent tampering.”

Be aware that date-rape drugs can be slipped into any drink, including non-alcoholic ones, Sipes said. If your drink has been tampered with, you may feel much more intoxicated than expected, even after just one drink. If something feels off, seek help immediately. Let someone know if you feel unwell, and avoid going to the bathroom alone, as drowsiness can worsen and lead to unconsciousness.

Prioritize safe sex

Practicing safe sex is essential for minimizing your risk of infection, unintended pregnancies and other unwanted experiences during spring break. Using contraceptive methods like condoms can help prevent sexually transmitted diseases (STDs), sexually transmitted infections (STIs) and pregnancy when used correctly.

If you are sexually active, it’s important to be tested regularly for STIs and STDs, especially if you have multiple partners or are unsure of your partner’s health status. Sipes said practicing safe sex requires intentional effort—not only to prevent unintended pregnancies and the spread of infections, but also to ensure comfort, communication and mutual consent during intimate encounters.

“I really want to emphasize the importance of clear, enthusiastic and ongoing consent,” Sipes said. “Everyone involved should be fully comfortable and have the ability to say ‘yes’ and ‘no’ at any time, without feeling like somebody’s making you do it coercively or pushing you to do something.”

Consent is expressed through both words and actions. Any signs of discomfort should be acknowledged immediately, and verbal consent must be obtained before proceeding. This applies not only to physical interactions but also to sharing intimate photos or videos through texting or social media, as such content could be shared without permission.

“Healthy relationships are built on trust, respect and equality,” Sipes said. “Supporting and understanding each other’s needs fosters secure friendships and relationships.”

Spring break may take travelers into unknown territory, presenting both new adventures and unfamiliar challenges, Sipes said. But approaching your next vacation with informed intent to prioritize health and well-being can help vacations stay both low-stress and low-risk.