Submitted by Lori Cannon, RN
Spring break is upon us, and many are preparing to fly off to enjoy a week on the beach, skiing in the mountains, or maybe something more exotic. Seasoned travelers know the importance of preparing for things like jet lag and staying hydrated on long flights or car trips, but one of the most universal complaints about travel is also one of the least discussed. It might be embarrassing, but as the kids’ book says, everybody poops—and when you’re traveling, normal bathroom routines can go right out the window. While poop-related issues are extremely common while on vacation, they don’t have to be a part of your travel experience. We’ll break down common reasons for these issues and give you some tips on keeping things regular during your vacation.
Constipation is a super common experience for travelers. Your daily routine is upended and you’re in a new environment where you may not feel as comfortable as you do at home. Add in changes in activity levels, larger meals or different foods, and decreased fluid intake and you have the ideal conditions for getting backed up. How can you avoid this?
- Stay active! This doesn’t mean you need to abandon your fantasy of lying on the beach for a week while being provided with a steady supply of beverages and sunscreen. Just fit in a brisk walk for at least a half hour every day. Exercise sends blood to the muscles of your intestines and helps keep everything moving efficiently.
- Drink plenty of non-alcoholic fluids. It’s easy to forget this when you’re traveling, especially if you’re suddenly in a warm, sunny climate, but staying hydrated is a key part of normal digestion. It’s especially important to pair hydration with…
- Fiber. This helps move waste through the intestines by adding bulk and form to the stool. If your diet is not normally high in fiber, take this opportunity to increase your intake. Add fiber into your diet gradually to avoid gas and bloating. Fruits, vegetables, and whole grains are all great sources of fiber.
Other common gut issues while traveling include diarrhea, gas, and heartburn. Try to prioritize sleep and rest while traveling for better gut health, and avoid overeating, which is a common cause of heartburn. Always follow local recommendations on drinking water (including ice) and food safety; it can be fun to be more adventurous with your diet while on vacation, but do it wisely so you can see more sights than your hotel bathroom. Wash your hands thoroughly and frequently. If you do find yourself with a case of diarrhea, it’s especially important to rest and drink plenty of fluids to avoid dehydration. If diarrhea is bloody and/or you have a fever, seek medical attention.
Your vacation doesn’t have to be thrown off by digestive issues. With a little planning and thought, the biggest GI problem you’ll face while traveling is a poorly timed seagull dropping or a never-ending stream of poop jokes from your kid.
Lori Cannon is a Registered Nurse at Clinical Quality Improvement Manager at NorthLakes Community Clinic.
