A Dietitian’s No. 1 Rule to Avoid Constipation When Traveling

Holiday travel can really disrupt your health routine, affecting everything from when and what you eat to how well you sleep. One of the most common and uncomfortable side effects of traveling is constipation.

We discuss why this happens and how to maintain healthy habits while on the go this holiday season in the Holiday Helper guided audio series in the Start TODAY app.

My top tip to prevent digestive disruption while traveling is surprisingly simple: Drink more water.

Download the Start TODAY app to listen to the full episode.

Dietitian Tip of the Day: Drink Plenty of Water While Traveling

Whether you’re flying or road-tripping, hydration often takes a backseat — sometimes intentionally. Many travelers drink less to avoid frequent bathroom breaks, especially on planes or during long car rides. But planes, in particular, have extremely low humidity levels, making them a dehydrating environment.

To counteract the dry cabin air that leaves your lips, eyes and skin feeling parched by the time you land, drink more water than usual when flying, not less. A good rule of thumb is to aim for about one glass of water per hour while on the plane.

Why It Matters

Constipation during travel is usually caused by a combination of dehydration, changes in routine and shifts in diet. When you don’t drink enough fluids, stool becomes harder and more difficult to pass. Add in fewer fiber-rich foods and more sitting, especially during long flights or car rides, and your digestive system can slow down even further.

Many people don’t realize dehydration is a major contributor to constipation until they arrive at their destination feeling sluggish, bloated or backed up. By that point, it’s often too late to prevent the discomfort. Drinking enough water while traveling can help prevent constipation, along with other common travel complaints like dry skin, fatigue and headaches.

How to Get Started

Staying hydrated while traveling doesn’t have to be complicated. Here are a few simple tips to keep in mind:

• Bring an empty reusable water bottle through airport security, then fill it up once you’re airside. Most airports now have filtered water stations, making it easy to top off before boarding.
• On the plane, order a water whenever drinks are offered, even if you’re also having another beverage.
• Sip consistently throughout the flight. Yes, you may need to get up to use the restroom, but that movement helps with circulation and reduces stiffness.
• If you’re driving, hydration still matters. While you may not become as dehydrated as you would on a plane, drink water regularly, and stop every hour or two to stretch and move to support digestion.

TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.