Some Ways to Avoid Travel Constipation

Travel constipation is when you aren’t able to poop like you normally do when you are away from home. Alterations in your normal routine can affect the speed at which your digestive system works, causing you to become backed up.

Travel-related causes of constipation can include:
• Changes in the size and timing of your meals
• Changes to your internal body clock
• Lack of hydration
• Changes in the foods you eat
• Increased time spent sitting
• Changes in your exercise routine
• Travel-related stress affecting your digestive system
• Lack of immediate bathroom access disrupting bowel movements
• Jet lag effects as your body crosses time zones

With some preparation, you can avoid travel constipation and feel your best wherever your plans take you. Read on for 11 strategies worth trying.
Do
• Drink plenty of water
• Go when you feel the urge
• Stick to a normal schedule
• Sit down for meals
• Start mornings with a warm beverage

Don’t
• Drink too much caffeine
• Sit for long periods
• Skip meals or fill up on junk food
• Ignore your body’s signals

Drink Plenty of Water
One of the biggest contributors to constipation is a state of dehydration. When your body doesn’t have enough fluids, it compensates by drawing water from fecal matter in the intestines. This can contribute to hard, difficult-to-pass stools.
The presence of harder stools seems to make bowels less responsive and reduces motility, or movement.
When trying to prevent travel constipation, it’s essential to make a conscious effort to drink plenty of fluids.
Try to avoid drinks those containing caffeine, such as coffee, tea, and colas, as all of these can be dehydrating.

Milk also has a reputation for causing constipation.1 Your best beverage choices are plain water, fruit juices, and clear soups.
Listen to Your Body
Try to use a bathroom as soon as you feel the need for a bowel movement. Ignoring the urge can lead to travel constipation as the stool material stays in your rectum and gets harder. The harder the stool, the more difficult it is to pass.

Try to Stay on Schedule
Many people have a sense of an inner clock that determines routine life patterns about hunger, sleep, and bathroom needs.
Take Time for Meals
Eat a Good Breakfast
Drink Something Warm
Eat Plenty of Fiber
Take a Pass on Junk Food
Move Your Body
Stay Relaxed
A Word From Verywell

Constipation is typically defined as experiencing less than three bowel movements in a week, or needing to strain because of small, hard stools that are difficult to pass.
Most of the time, it will resolve on its own—especially once you get back to your normal habits. If not, see your doctor when you get home.
If you experience constipation with rectal bleeding or abdominal pain, seek immediate medical care.