Traveler’s tummy, Montezuma’s revenge—whatever you call it, traveler’s diarrhea is a real vacation spoiler. Here’s how to dodge it and keep your getaway memorable for all the best reasons.
When planning an exciting holiday to your next tropical destination, you’ve no doubt got a checklist in mind. Affordable flights without a killer layover? Hotel with a fabulous view? Adventurous activities you’ll never forget?
Check, check and check. However, when it comes to planning, there’s another important piece to think about—your digestive health. And while traveling comes with no shortage of mouth-watering new foods and drinks, it can also bring unwelcome side effects including constipation, diarrhea and indigestion.
Set yourself up for success on your next holiday by following these five steps, ensuring a vacation you’ll remember for all the right reasons.
What Are Symptoms of Traveler’s Tummy?
Traveler’s diarrhea—also referred to as Montezuma’s revenge—is an experience shared by many travelers. It’s commonly caused by the introduction of new types of bacteria through contaminated food and drinks, as well as the disrupted schedules and poor sleep quality many travelers experience.
Gut infection symptoms can range in severity and length and may include:
- Fever
- Muscle aches
- Stomach cramps
- Vomiting
- Diarrhea
- Loss of appetite
- Unintentional weight loss
Five Tips to Prevent Traveler’s Diarrhea
Traveling should be about creating memories, not battling stomach troubles. Here are five proven tips to prevent traveler’s diarrhea and keep your adventures worry-free.
1. Practice Good Hygiene
When it comes to traveling, good hygiene is one of the most important defenses you can use to ward off Montezuma’s revenge. Frequent, thorough hand-washing will help get rid of germs, one of the big culprits of traveler’s diarrhea.
Use soap and warm water, particularly after you’ve used the bathroom and before you eat. It’s also a good idea to have an alcohol-based hand sanitizer handy and apply it regularly.
2. Get Plenty of Sleep
One of the underestimated elements of great digestive health is sleep—and all too commonly, sleep is an area that takes a hit during traveling. With so much to see and do, not to mention jetlag throwing a wrench in your sleep schedule, it’s often hard to prioritize rest.
But when you lack sleep, you can feel the effects throughout your body: mentally, physically and emotionally. Think ahead to what you need to get a solid night’s sleep, whether bringing a white noise machine, some over-the-counter sleep aids or an eye mask. Then, make it a priority to get those zzz’s.
3. Make Wise Water Choices
Staying well hydrated is essential to keeping your gut healthy while on the road. But while you may be used to pouring water straight from the tap at home, safe drinking water isn’t always readily available in every location.
Instead, choose sealed bottled water, including when brushing your teeth. Be mindful that ice may have been made from contaminated water, so opt to go without when you’re dining out.
4. Keep Moving
Prolonged sedentary periods—like during a long-haul flight or bus ride across the country—can contribute to travel-related constipation. Plan to stay active during your trip to keep things moving. This doesn’t necessarily mean hitting the gym while you’re on holiday, so aim to walk whenever you can. As a bonus, being on foot is a great way to explore the sights!
5. Opt for Cooked, Clean Food
Among the greatest joys of traveling is experimenting with new cuisines, and when done mindfully, it doesn’t have to bring about Montezuma’s revenge. One of the most common bacterial pathogens, salmonella, is difficult to detect as contaminated foods don’t typically have a giveaway smell or taste.
Stick with foods that are cooked and still hot, which means staying away from food that has been sitting out at a buffet for an unknown amount of time. While fruit and vegetables are always smart food choices, be sure they’ve been washed in clean water or peeled first.
You’ll also want to consider any trigger foods that may cause issues at home and decide whether they’re worth the risk while traveling. Lastly, consider opting for fiber-rich foods to boost hydration and help you stay regular on the road.
Enjoy a Healthy, Happy Holiday
Experiencing the uncomfortable symptoms of traveler’s tummy? Whether you’re struggling with traveler’s diarrhea, indigestion or constipation, there are simple treatments you can try to ease the discomfort. Common measures include:
- Using over-the-counter remedies, such as stool softeners for diarrhea or antacid relief pills for indigestion.
- Replacing lost fluids by hydrating with bottled water or an electrolyte sports drink.
- Resting well and taking it slow while you recover.
There are many steps you can take to minimize the risk of traveler’s diarrhea and enjoy a healthy, stress-free vacation. By washing your hands regularly, prioritizing good sleep, sticking to bottled water, staying active and opting for cooked or washed food, you’ll be well on your way to avoiding Montezuma’s revenge and making the most of your holiday!
About the author:
Mia Barnes is a freelance writer and researcher with a passion for healthy travel and wellness. Mia is the founder and editor-in-chief of Body+Mind magazine. Follow Mia and Body+Mind on X and Instagram @bodymindmag!
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