7 Ways to Mitigate Travel Sickness

Travel is one of the most adventurous and gratifying experiences we can have. But it can also be quite trying, especially for those with sensitive stomachs. Traveling long distances by plane or car, crossing time zones, and stepping into a new climate can wreak havoc on your digestive system.

But there are scientifically proven strategies to avoid travel sickness and feel better on the plane or in the car. Here is what you need to know to help you enjoy your trip without regret.

1. Take Some Time to Adjust to New Environments

No matter what time of year, your body needs some time to adjust to new environments. Even if you are traveling to an area with a similar temperature or culture, it can take a while for your body to acclimate.

That’s because when you travel, the sensory input that stimulates hunger, thirst, sleep-wake cycles, and cardiovascular function changes dramatically. This sensory conflict is actually the root cause of motion sickness, occurring when your eyes and inner ear don’t agree on whether you’re moving.

So when you first arrive at your destination, try not to go exploring right away. Instead, give your body some time to adjust before you start running around town! Experts recommend at least a few hours of adjustment time, particularly after long-haul flights, to help your body reset its internal systems and avoid feeling sick. You’ll avoid feeling sick and having an upset stomach.

2. Eat Small Healthy Snacks Before and During Your Trip

One of the best ways to avoid the unpleasant side effects of travel is to eat small healthy snacks before and during your flight or travel. This will help you feel less hungry and more satisfied on your trip.

Foods that are heavy, greasy, or acidic can make sickness worse because they’re slow to digest. Instead, pack easy-to-digest foods and avoid large meals before a flight or long car ride. Fruit and nuts are always great snacks to take along.

3. Stay Hydrated on the Go by Drinking Water

The key to avoiding travel sickness is staying hydrated. Adequate hydration is vital for your physical and mental health during travel. Dehydration can lead to fatigue, headaches and muscle cramps—all of which can worsen motion sickness symptoms.

Health experts recommend avoiding alcohol and caffeinated beverages while traveling, as these can contribute to dehydration and make nausea worse. Don’t forget to drink plenty of fluids when you are at home, too.

4. Stretch, Don’t Sit Still for Too Long

Sitting still for an extended period of time is a recipe for disaster. When you’re sitting with your head tilted downward, your back takes on a lot of pressure. Medical research shows that movement and proper positioning can significantly reduce motion sickness. Try looking at the horizon if you’re at sea, or another stationary object when traveling. Stretching out every hour or so can make a huge difference in how you feel during travel.

Read More: 8 Ways to Avoid Gaining Weight on a Cruise

5. Mind Your Sleep

There is no substitute for good sleep. Sleep deprivation can significantly worsen motion sickness symptoms, according to the CDC’s travel health guidelines. It’s essential to your overall health and well-being, and it’s especially important when you’re traveling. You’ll be more likely to feel better if you get plenty of rest before, during, and after your trip.

6. Wash Your Hands

This is a no-brainer but handwashing with soap removes germs from hands and helps prevent infections. When germs get onto hands and aren’t washed off, they can be passed from person to person and make people sick. When you travel, you come in contact with all manner of pathogens. If you touch something lots of other people touch with your hand, those germs go everywhere your hand goes.

Health experts emphasize that we should always wash our hands regularly and thoroughly during travel, as our hands carry thousands of microorganisms such as viruses and bacteria that can cause illnesses from the common cold to traveler’s diarrhea. Just wash your hands.

7. Visit a Doctor (Before) You Go

Some people are just more prone to travel sickness than others. That being said, you should visit your doctor before you go on any trips if you have a history of motion sickness or stomach problems.

Ideally, you should visit a travel medicine clinic 4-6 weeks before your departure to ensure your vaccinations are up to date and to receive appropriate medications for conditions like motion sickness, altitude sickness, or travelers’ diarrhea.

The doctor will be able to prescribe medication that will keep your stomach at bay.

By following these seven scientifically supported strategies, you’ll maximize your chances of enjoying a comfortable, illness-free journey. Remember that prevention is always easier than treating symptoms after they appear. Happy and healthy travels!

Travel insurance is essential for any trip, offering peace of mind and protection. Explore options with SafetyWing or SquareMouth to find the coverage you need.

Read more travel tips in our articles below:

Author Bio: Sandy Page is a life-long adventurer. In her free time, she reads and consumes copious amounts of hot beverages.

Want to discover more hidden gems and helpful travel tips? Join our free newsletter for the latest travel secrets and travel articles.

We are reader-supported and may earn a commission on purchases made through links in this article. 

Go World Travel Magazine is a digital magazine for world travelers. Our editorial content is produced by a dedicated team of travel journalists who know the regions they cover. We cover travel in more than 90 countries.

Latest posts by Go World Travel Magazine (see all)