Because the best vacation stories shouldn’t end in the ER.
There’s something about a beach trip that’s hard to beat. The sound of waves hitting the shore, sand between your toes, the smell of salt in the air — it has a way of making the rest of the world feel very far away. But here’s the thing: too many people show up unprepared, make avoidable mistakes, and spend the rest of their vacation nursing a sunburn, a pulled muscle, or worse. These ten guidelines exist so that doesn’t happen to you.
Note: These are ten guidelines you should practice — not suggestions to scroll past.
1. Stay Hydrated & Eat Like You Mean It
Here’s something nobody warns you about: the ocean is out to dehydrate you. Between the blazing sun overhead and the saltwater you’ll inevitably swallow mid-wave (we’ve all been there), your body is working overtime just to keep up. Drink water — real water, not another sugary lemonade — consistently throughout the day. Don’t wait until you’re dizzy to remember you haven’t had a sip in three hours.
And while we’re at it, let’s talk food. You’re on vacation, yes — but eating well isn’t punishment. Think of it this way: your body is a gift, and what you put into it is an act of either care or neglect. If you hold to faith, there’s a deeper truth here too — honoring God with your body means fueling it with what it needs to thrive, not just what’s convenient in the moment. Eating healthy is an act of thankfulness. It says, I’m taking care of what I’ve been given.
Skip the mountain of salty chips and sugar-loaded drinks that’ll leave you sluggish and bloated by noon. Instead, pack watermelon (rich in lycopene, a natural sun protectant — who knew?), fresh berries, mixed nuts, Greek yogurt, carrot and celery sticks, whole grain wraps with lean turkey or veggies, homemade fruit popsicles, avocado or guacamole, and iced green tea. Your body will thank you. So will whoever has to keep up with you in the water.
2. Practice Safe Swimming
The ocean looks inviting. It is inviting. It’s also entirely indifferent to whether you’re a strong swimmer or not. Currents don’t check credentials.
Swim in designated areas with lifeguards on duty whenever possible. Always make sure someone — a friend, a family member, a fellow beachgoer — knows where you are and can physically see you. Be aware of posted warning flags and signs; beaches use them for a reason.
3. Be Mindful of Your Surroundings
The beach is a busy place. There’s a lot going on — and not all of it is harmless. Keep your eyes open for marine wildlife (jellyfish aren’t always easy to spot until you’ve already stepped on one), broken shells or glass buried in the sand, and the occasional person making very questionable decisions nearby. Don’t touch the jelly fish, especially if its the Man of War.
Stay tuned in to how your own body feels too. Overexposure to the sun has a way of sneaking up on you — you feel fine, fine, fine, and then suddenly you’re not. If something around you poses a risk to others, say something. Looking out for each other is part of the deal.
4. Avoid Overexertion
There’s a certain type of person who arrives at the beach determined to do everything — volleyball, surfing, a long swim, a run down the shoreline — all before lunch. If you are that person, at least build in some recovery time.
Take breaks. Sit down. Let yourself enjoy the sun without doing something. Rest is not wasted time — it’s what allows you to actually finish the day feeling good rather than limping back to the car. A well-timed break and a sandcastle can be just as satisfying as a long swim.
5. Use Good Sunscreen
Not all sunscreens are created equal. Some low-quality formulas are barely better than lotion, and a few have raised enough red flags that you’d rather just stay in the shade. Do a little homework and choose a high-quality, broad-spectrum option.
Apply generously — SPF 30 at minimum — to all exposed skin, and don’t forget the spots people always miss: tops of ears, back of the neck, tops of feet. Go water-resistant so you’re still protected after a swim. And don’t forget: sand reflects sunlight. You can catch a burn sitting in what feels like partial shade. Reapply. Then reapply again.
(Fairer skin = more sunscreen. No negotiating on this one.)
6. Protect Your Eyes
Your eyes take a beating at the beach — UV rays, glare off the water, flying sand — and they deserve the same attention as the rest of you. A solid pair of UV-blocking sunglasses will keep your vision sharp and protect against long-term sun damage. You will also look really cool dude.
One personal note: I once wore my sunglasses into the ocean. I was having fun. The ocean did something unexpected. Swoosh. They’re gone. Learn from my loss and leave the good pair on the towel.
7. Come Prepared
There’s a version of beach prep that’s minimal — towel, sunscreen, attitude — and a version that’s actually smart. Aim for the second one.
Bring a first aid kit and some aloe vera gel (trust the process on the aloe). Know basic CPR before you go — it’s a skill that takes an afternoon to learn and could save a life. Keep your phone charged and know the local emergency number.
As for gear: a wide-brimmed hat, rash guard, beach umbrella, and solid footwear go a long way toward protecting you from sunburn, sandblasting, and jellyfish encounters. Add a bucket, shovel, beach ball, and football for fun. Then layer in the comfort items — a portable cooler, a beach chair, a waterproof bag for wet clothes, a beach mat, and a speaker for the soundtrack.
If you’re into water sports, a boogie board or snorkel gear can turn a good day into a great one. The point is: don’t show up empty-handed and hope for the best. Prepare, and then go enjoy yourself fully.
8. Choose the Right Time to Go
This one sounds obvious, but it’s worth saying: don’t go to the beach during a hurricane. Beyond that, timing really does matter.
Here’s a quick cheat sheet by destination:
- Tropical spots (Caribbean, Hawaii): Winter or spring — before hurricane season gets going.
- Mediterranean (Greece, Italy): Summer, when the water is warm and the coastal towns are alive.
- Southeast Asia (Thailand, Bali): November through April — the dry season window.
- U.S. beaches (Florida, California): Spring or early fall — better weather, smaller crowds.
Going at the right time doesn’t just mean better conditions. It usually means a more enjoyable, less stressful trip altogether.
9. Don’t Dig Deep Holes in the Sand
This one is serious, and it doesn’t get enough attention. Every year, people are seriously injured — or worse — from collapsing sand holes. A safe rule of thumb is to stay within 1-2 feet of depth — no deeper (unless done safely). Sand looks stable. It isn’t. A hole that goes above your knees can cave in faster than you can react, and the weight of sand makes it nearly impossible to escape without help. There was once a man who dug a six-foot hole, and when he climbed in to retrieve his belongings, the walls closed in on him. He didn’t make it out. Don’t build your house upon the sand but upon Jesus Christ the rock.
Keep holes shallow. Supervise kids around any digging activity. And when you’re done, fill the hole back in completely — the next person walking by after dark can’t see what’s there. This is one of those rules that sounds overly cautious right up until it matters.
10. Enjoy Your Time Doing Good Things
The beach is one of the most beautiful places you can be. Don’t ruin it — for yourself or anyone around you.
Be respectful. Pick up your trash. Don’t take risks that make strangers nervous. And don’t just go through the motions of being there — actually be there. Put the phone down for a while, watch the waves, talk to the people you came with.
The best beach trips aren’t about doing the most. They’re about being present, being safe, and being the kind of person who leaves a place a little better than they found it. You wouldn’t want someone to trash your home would you? Well, treat other people with the same respect.
Enjoy the ocean, and be sure to use at least one of these helpful tips!
