Author: Kate Higham
Medically reviewed by Dr. Sarah Conway

Sore feet, sunburnt skin, dehydration, sleepless nights, and even the occasional lost voice—sound familiar?

These discomforts can turn a fun time into a grueling experience if you neglect your health and well-being.

Festivals are a fantastic way to enjoy summer, connect with friends, and create lasting memories. But amidst the excitement, it’s essential to take care of yourself. Here’s how to maximize your festival experience while staying safe, healthy, and happy.

Hydration is key

Let’s start with the basics: water.
Staying hydrated might seem obvious, but it’s often overlooked amidst all the fun and excitement. Festivals can be physically demanding, with hours of dancing, walking, and being in the sun. Dehydration can lead to fatigue, dizziness, and other serious health issues. Proper hydration is essential to prevent heat-related illnesses, which affect thousands annually during summer events (1).

Here’s how to stay hydrated:

  • Carry a refillable water bottle: Most festivals have water refill stations. Bringing your bottle is eco-friendly and ensures access to water throughout the day.

  • Set reminders: Use your phone to set hourly reminders to drink water. It’s easy to forget when you’re having fun!

  • Hydrate with food: Snack on water-rich fruits like watermelon, oranges, and cucumbers. They not only hydrate but also provide essential nutrients.

💡 Bonus Tip: Start hydrating a day or two before the festival. Your body will thank you when you’re in the sun all day!

Related article: Hydration Hacks: Boost Your Performance & Recovery with Every Sip

Dress for comfort and safety

Your festival outfit can be both stylish and practical. Dressing appropriately protects you from the elements and keeps you comfortable all day long.

  • Breathable fabrics: Opt for light, breathable materials like cotton or linen to stay cool.
  • Wear a hat and sunglasses: Shield yourself from the sun with a wide-brimmed hat and UV-protection sunglasses.
  • Comfortable footwear: You’ll be on your feet a lot, so wear comfortable shoes. Avoid new shoes that haven’t been broken in yet. Proper footwear can significantly reduce the risk of blisters and foot pain.
  • Choose layers: Temperatures can drop in the evening. Bring a light jacket or sweater to stay warm.

Protect your skin

Sunburns can ruin your festival experience and pose long-term health risks. Here’s how to protect your skin:

  • Apply sunscreen: Use a broad-spectrum sunscreen with at least SPF 30. Apply it 30 minutes before going out and reapply every two hours. Consistent sunscreen use can reduce the risk of skin cancer by 50%. (2) The American Academy of Dermatology recommends using about an ounce (a shot glass full) of sunscreen to cover exposed skin, reapplying every two hours or after swimming or sweating (3).
  • Seek shade: Take breaks under shaded areas, especially during peak sun hours (10 AM to 4 PM).
  • Wear protective clothing: Long sleeves and pants in light fabrics can provide an extra layer of protection. Clothing can block up to 97% of UV rays, making it a crucial part of your sun protection strategy (4).

💡 Bonus Tip: Don’t forget to protect often-overlooked areas like your ears, neck, and the tops of your feet. Using a lip balm with SPF can also prevent sunburn on your lips.

Eat smart

Festival food is part of the experience, but it’s easy to overindulge or choose options that don't adequately fuel your body. Balance indulgence with smart choices:

  • Eat regularly: Don’t skip meals. Regular, balanced meals keep your energy levels stable, improve your mood, and boost your energy. Pack healthy snacks like nuts, granola bars, or dried fruit to keep you fueled between meals.
  • Choose nutrient-dense foods: Look for stalls offering fresh, wholesome options. Include fruits, vegetables, and lean proteins in your diet to maintain energy.
  • Stay mindful of portions: Enjoy your favorite treats in moderation. Balanced nutrition is key to maintaining energy and preventing fatigue, especially during physically demanding events.

Related article: 4 Vitamin Deficiencies You Should Fix Now (and How to Fix Them)

Keep moving, but pace yourself

Festivals are a great way to stay active, but listening to your body is important to avoid fatigue and injury. Here’s how:

  • Take regular breaks: Sit down and rest when you need to. Overexertion can lead to exhaustion and injuries.

  • Stretch it out: Stretching regularly can prevent muscle cramps and improve circulation. Take a few minutes every couple of hours to stretch your legs, back, and shoulders.

  • Know your limits: Don’t push yourself too hard. It’s okay to take it easy and enjoy the festival at your own pace. Listen to your body and rest when necessary. Wear a fitness tracker to monitor your steps and activity levels. It can help you keep track of your exertion and remind you to take breaks.

Safeguard your sexual health

Festivals often bring a spirit of freedom and connection, but it's important to stay safe and healthy:

  • Regular STI testing: If you’re sexually active, especially with multiple or anonymous partners, regular STI testing every 3 to 6 months is crucial (5). Early detection makes treatment easier and prevents transmission.
  • Safe sex practices: Use condoms and dental dams during all sexual activities to reduce the risk of STIs. Water-based or silicone-based lubricants can prevent condom breakage. Being prepared with a small safe-sex kit can make a significant difference.
  • Vaccinations: Protect yourself from certain STIs with vaccinations. The HPV vaccine is recommended for those up to age 26, and Hepatitis A and B vaccines are crucial for at-risk groups (6).

Related article: Are you Using Condoms Correctly? 6 Common Condom Mistakes

Protect your mental health

Amidst the crowds and noise, it’s easy to feel overwhelmed at festivals.

Prioritizing your mental health is crucial to having a great time:

  • Take quiet breaks: Find a calm spot to relax and recharge. Even a few minutes can make a significant difference.

  • Stay connected: Festivals are more fun with friends but can also be overwhelming. Check-in with each other regularly to ensure everyone is feeling good.

  • Practice mindfulness: To stay grounded, use techniques like deep breathing or meditation. Download a mindfulness app for quiet breaks. A few minutes of guided meditation can help you reset and enjoy the festival even more.

Safety first

Your safety should always be a priority at festivals. Here are some essential tips to keep in mind:

  • Be surrounding savvy: Be mindful of where you are and who you’re with. Always keep an eye on your personal space and the people around you.

  • Designate a meeting spot: Set a meeting point in case you get separated from your group. Pick a recognizable landmark and make sure everyone knows where it is.

  • Secure your valuables: Use a money belt or a secure bag to keep your belongings safe. Avoid carrying large amounts of cash or valuable items.

💡 Bonus tip: Program emergency contacts into your phone and consider using a festival app if one is available. These apps often have safety features and maps.

Festival essentials checklist

To make sure you’re fully prepared, here’s a quick checklist of festival essentials:

  • Refillable water bottle
  • Sunscreen
  • Hat and sunglasses
  • Comfortable footwear
  • Light jacket or sweater
  • Portable phone charger
  • Healthy snacks
  • Personal hygiene items (hand sanitizer, wet wipes)
  • First aid kit (band-aids, pain relievers, any personal medication)

Post-festival care

Regardless of how prepared you might be, your body is likely craving some extra TLC.

  • Rehydrate and refuel: Drink plenty of water and eat a nutritious meal to replenish your body. Focus on hydration and foods rich in vitamins and minerals.

  • Rest and recover: Give yourself time to rest and recover from the festivities. A good night’s sleep is crucial for full recovery.

  • Health checks: After the festival, consider doing a health check to ensure everything is in order. Our convenient at-home test kits can help you monitor various health markers, ensuring you’re back in top shape after the fun.

References

  1. World Health Organisation (WHO), “Heat and health”. Online. who.int
  2. The Skin Cancer Foundation: “All about sunscreen”. Online. skincancer.org
  3. American Academy of Dermatology Association “ How to apply sunscreen”. Online. aad.org
  4. The Skin Cancer Foundation: “Sun protective clothing”. Online. skincancer.org
  5. CDC “Which STI tests should I get?” Online. cdc.gov.)
  6. CDC “HPC Vaccination: What everyone should know”. Online. cdc.gov