5 Quick Tips for Staying Regular During Travel & Avoiding Travel Constipation

Allow me to address the elephant in the airplane: how do you stay regular while travelling?

While this isn’t normally the topic I’d ever be writing about (bodily functions – gasp!) the reality is, we ALL go to the bathroom (I’m talking #2 here!), whether you choose to believe it or not, and this is an incredibly common problem shared amongst travellers.

We like routine. Our bodies like routine. So when something is changed even in the slightest, our whole system gets thrown off.

I always bring an apocalyptic-amount of Imodium, but never anything that actually helps me go.

However, as soon as I step foot in an airport my whole routine gets thrown off. If you’re concerned about how to stay regular while travelling and avoid constipation when travelling, then this post is for you. 

how to avoid travel constipation

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What can you do to stay regular while travelling? 

I am clearly no medical expert nor will I ever try to claim I am, but these are things that have worked for me over the years. 

This is something I struggle with (haha no pun intended) and if it helps at least one person then my job is done! 

And while you may never share this out of fear of what people may think, give this article a heart so I can see how people this has helped. 😂

1. Stay hydrated – drink water

While this may seem like the most obvious solution to your bathroom woes, you’d be surprised by how many people get dehydrated, even when flying to their location. 

Did you know when you’re flying you’re supposed to consume 250 ml of water for every hour you’re flying?

This is why I book an aisle seat. 😂

I’m often afraid to drink a lot of water because I have TB syndrome (tiny bladder syndrome – entirely made up by my mom and I, by the way!) but we often find ourselves having to go pee with minimal liquids. 

Plan out your day and your route if you can and budget your liquids accordingly. Dehydration is hard to come back from and can easily ruin a day or two of travel (once again, I speak from experience!).

You can also buy rehydrating electrolyte pills from Amazon that help restore your fluids.

ANYWAYS, having a reusable water bottle to refill at the airport or at the very least, purchasing a bottle of water for your flight is essential. 

During your travels, depending where you go, tap water may be safe to drink but otherwise you’ll be buying plastic bottles. If you’re concerned about availability of bottled water, you can purchase some water purification tablets to help keep you safe.

Yes, everyone drones on about plastic waste and while I am not saying there isn’t  an issue, sometimes plastic is your only option. Drink the water.

The average adult needs between 2.7 – 3.7 litres of water a day, depending on what they’re doing. 

If you’re travelling and it involves hiking or a lot of walking, then obviously you’ll need to budget more for that. But keeping your fluids up is a sure fire way to help keep you regular while travelling.

2. Choose fibre-rich foods

Go with fibre rich foods – one of the best things about travel is the food. 

That usually involves carbs, dairy, and sugar (ciao, Italy!) and while you should definitely partake in some of the finer things in life, be mindful to pick some healthier options along the way. 

If you don’t “go to the bathroom” and stay regular during travel, you’ll be cranky and that’ll rub off on everyone you’re with.

Believe me, I’ve been there. 

What foods are fibre rich? Veggies, fruit, and legumes are a great start. See a vegetarian option on the menu? Add a few of those in to stay on track.

3. Bring supplements

We often find ourselves travelling with supplements to help you go. 

If you have concerns about any supplement you think you might want to take, check with your doctor first and don’t take my word for it!

We love Mag O7, a ozonated magnesium pill you take at night. It works its magic by oxygenating the colon (words I never thought I’d post on my blog!) and moves things along. 

Two to three pills is the sweet spot, but start with 1 and see how it works for you.

4. Move around

Going for gentle walks stimulates your organs and helps get things going. 

If you’re on an organized tour and plan to spend most of the day on a bus, then that makes it difficult. For the majority of travelling we do, we’re on our feet all day walking around, and that seems to help.

You can also do some simple, low-impact exercises in your room to motivate your bowels to get moving.

5. Stick with morning morning coffee – if time allows and if it’s your thing

Lack of caffeine will also trigger headaches, and being constipated and having headaches while travelling is a recipe for disaster. 

There’s nothing worse than having cramps, being bloated, and having daily headaches. 

I realized this 4 days into our tour around Africa and a coffee was a simple fix to most of my problems!

Staying regular while travelling

Hopefully these quick tips will allow you to stay regular while travelling. Have other ideas? Let me know in the comments below!

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