3 Simple Tips to Ward Off Travel Constipation and Poop Freely on Vacation

Image this: Days after you arrive in a wonderful vacation spot, able to chill out and see the sights, you’re stricken with a rumbling abdomen, distended stomach—and never a poop available to alleviate any of that. Journey constipation is an actual (and annoying) factor, and whereas the signs won’t fully break your journey, they’ll undoubtedly sap a few of the enjoyable.

Diarrhea is famously related to journey (ever been advised to not drink faucet water overseas?), however the reverse will be a problem too, Anna Maria Merz, MS, RD, a registered dietitian on the Ohio State College Wexner Medical Middle, tells SELF. The phenomenon is called traveler’s or journey constipation. (Might we advise “trip constipation” as a catchier various?) Typically talking, Merz says, the longer you’re away from dwelling, the extra possible you might be to expertise some sort of shift in bowel habits.

Usually journey constipation is attributable to an altered routine—adjustments in weight-reduction plan, train, and water consumption, Samina Qureshi, RDN, LD, the founding father of diet counseling observe Healthful Begin, tells SELF. Perhaps you’re consuming out extra or attempting totally different sorts of meals, which may throw off your abdomen. Perhaps you’re transferring much less, which may boring the contractions that propel meals and waste via your GI tract, or not ingesting sufficient, which may harden your stool and make it more durable to go. And for those who’re touring to a unique time zone, the shift in circadian rhythm can mess together with your bowel habits too.

If all this triggers a twinge of recognition (or abdomen cramp), know that you simply’re not essentially shit out of luck—a trio of methods that Merz calls the three F’s has your again. Right here’s a primer on overcoming trip constipation that might prevent days of bloating, straining, and spending extra time parked in your bathroom than seeing the sights.

1. Hydrate upfront.

“Fluids” is the primary of the three F’s, since dehydration can exacerbate an already tough abdomen scenario. The longer waste stays in your colon, the extra water leaches out from it, leaving the stuff even more durable and drier than it was earlier than, Qureshi says. Then again, ingesting sufficient fluids helps every thing transfer alongside, she says.

So play the preventive sport: Within the days earlier than touring, Qureshi suggests ensuring you’re adequately hydrated—verify your pee, since darker, smellier urine can trace at dehydration—and rising your fluid consumption for those who’re not. And, she says, “fluid” doesn’t essentially should imply plain water: You can even depend tastier drinks like juice or glowing flavored water, plus hydrating fruit and veggies like celery, watermelon, cucumbers, and berries. (Sorry, however choices like beer, wine, or perhaps a fruity sangria don’t depend right here, since alcohol is a diuretic.)

And stick with it all through your journey, beginning together with your departure. Intention to drink a glass of water or one other sort of fluid each two hours, totaling about eight eight-ounce servings per day, Benjamin Levy III, MD, a gastroenterologist and scientific affiliate of medication on the College of Chicago, tells SELF. One dependable hydration hack: Bringing a refillable water bottle while you’re on the transfer so you possibly can sip usually. Having a broth or one thing akin to it for lunch or dinner works too. (Bonus factors if the dish can depend as a cultural expertise by itself, like French onion soup in Paris.)

2. Don’t overlook the fiber.

It’s the second of the three F’s for good purpose: Fiber bulks up the feces forming in your physique, which creates “stool that’s simpler to go via the GI tract and in addition stimulate[s] the urge to go to the lavatory,” Dr. Levy says.