Taking a vacation can really knock us off our routines, and that includes how often we go to the bathroom. For many people, traveling can really back things up. In fact, it happens so often there’s even a name for it: travel constipation. Although it isn’t a medical term, it is used to describe a complaint among people who can’t poop when they’re away from home for extended periods of time (we’re talking more than just being out for the day). It’s really common. “The person sitting next to you on the airplane, or someone on the flight crew, or another person you’re meeting likely has the same issue,” says David M. Poppers, MD PhD, and professor of medicine in the division of gastroenterology at NYU Langone Health.

Constipation is uncomfortable regardless of when it happens, but no one wants it to ruin their vacation. Try these expert tips if you experience travel constipation.

What Is Travel Constipation?

Anything that disrupts your routine can affect bowel function, Dr. Poppers says. “And travel disrupts routine,” Dr. Poppers says. You’re likely not eating the same things, drinking the same amount of water, or getting the same amount of sleep, all of which affects bowel movement.

How do you know if you’re constipated, anyway? You’ll have no more than three bowel movements a week, according to the National Institute of Health. Further, you may have hard, painful stool and feel like your movements are incomplete, or like you didn’t finish. So the phrase “travel constipation” simply refers to not having bowel movements when you’re away from home—we’re talking for more than just an afternoon.

How to Stay Regular While Traveling

Be Sure to Poop Before You Leave

“Prevention is the best remedy,” says Wendi LeBrett, MD, a Los Angeles-based gastroenterologist. You don’t want to head into your trip backed up! She recommends increasing your fiber and liquid intake (more on both ahead) about two to three days before you’re set to leave, as they are two of the most important tools in fighting constipation.

Sneak in Your Fiber

As we mentioned, getting enough fiber is one of the most important things you can do, because it helps form your stool and makes it easier to pass, Dr. Poppers says. Fruits, vegetables, legumes, and whole grains may not be your ideal vacation foods, but they are all high-fiber foods.

Try eating some fruits and vegetables at every meal when you’re traveling, Dr. LeBrett advises. They don’t need to make up the entirety of your diet, but getting a serving every time you eat can help you get to your daily fiber goal, which is set at 14 grams per 1,000 calories of food per the USDA dietary guidelines. As a precaution, include a package of prunes or dried kiwi into your carry-on bag for snacking, both of which can help you poop, Dr. LeBrett says. “Prunes are a classic option, but kiwi is also really effective for helping with constipation,” Dr. LeBrett says. “There are a number of studies showing that eating two kiwis a day is equivalent to some of the more traditional laxatives.”

Stop Neglecting Your Fluids

You probably don’t realize you’re doing it, but many people drink far less liquid while traveling, Dr. LeBrett says from her experience working with patients. And that’s a problem, because dehydration makes constipation worse. “When people are traveling and out sightseeing, they naturally tend to drink less water because they don’t have access to a public restroom as easily,” Dr. LeBrett says. Recommended fluid intake is dependent on a variety of factors including a person’s activity level, size, and where they are located. Generally, women need an average of approximately 2.7 liters of water, which can come from food and beverages too, and men need an average of 3.7 liters of water, according to the The National Academies of Science, Engineering and Medicine. You may want to drink more if you’re in a warmer climate or if you’re drinking more alcohol than you typically would, Dr. Poppers says.

If you’re flying, it’s important to know that air travel can cause dehydration because plane cabins can have low humidity. Keep this in mind when the flight attendant comes around with the beverage cart!

Get Moving

This can include traditional exercise, but it doesn’t have to. For example, you can walk instead of taking public transportation when sightseeing. Regardless of the specifics, getting plenty of movement can get things moving, Dr. Poppers says. “Activity increases motility, and with that, the intestinal tract has less time to absorb water,” he explains. Although it may seem counterintuitive, you actually develop dry, hard stools when your colon absorbs too much liquid. “So you get a more lubricated stool after exercising,” Dr. Poppers says.

Going out of your way to exercise can feel like a chore, so try Dr. LeBrett’s favorite way of slipping it in. “I’m a big advocate for walking after a meal,” she says. “It helps with the digestion process, so it can prevent constipation, gas, and bloating,” Dr. LeBrett says.

Maintain Your Routine

As much as it’s possible, you want to keep up the habits that keep you pooping regularly (assuming you do. Otherwise, that’s a different story!). “Our guts are creatures of habit,” Dr. LeBrett says. “They’re used to the same diet, the same routine, and the same sleep patterns,” she says. You don’t need to adhere to a strict schedule, but at least be mindful of how drastically you’re veering away from a typical day. For example, if you normally sleep a solid eight hours, never drink alcohol, eat from all colors of the rainbow (meaning you probably get loads of fiber), and start your morning with a workout, then you don’t want to do the exact opposite when you’re away from home. Think about ways you can enjoy your trip and practice moderation, by say, having one less glass of wine with dinner, drinking plenty of water, and taking that post-meal walk.

Try Stretching (on the Toilet)

If you are hit with traveler’s constipation, Dr. LeBrett recommends trying the piriformis stretch, named after the muscle being stretched, which is located in the gluteal region. This stretch can help relax your pelvic floor muscles, making it easier to have a bowel movement. You can see how to do the stretch on Dr. LeBrett’s TikTok page. Alternatively, Dr. LeBrett says a toilet stool can help relax your pelvic floor muscles as well.

Traveling to a new country is exciting. You get to explore new cultures, try different foods and see amazing sights. But what if something goes wrong with your health while you are abroad? It’s a scary thought but as many as 79% of travelers to developing countries become ill with travel-related health problems.

Whether it’s a traveler’s diarrhea or a more serious issue, being prepared can make all the difference. Knowing what vaccinations you need, common health risks and how to handle emergencies can help you stay safe and healthy while exploring the world.

Samia Kadri, a nurse practitioner at Banner Urgent Care, shared four health tips you need to know before you go!

1. Get vaccinated

Before leaving for your trip, check to make sure you are up to date on all required vaccinations. Each country has different vaccine requirements and may ask for proof of vaccination upon entry.

“It’s a good idea to visit your health care provider or travel clinic at least two months before you travel,” Kadri said. “This ensures all required vaccines are ordered and received within one month of travel.”

Required or recommended vaccinations

• Vaccines for United States: Some vaccines are recommended or required to visit the U.S. These may include MMR (measles, mumps, rubella), Tdap (tetanus, diphtheria, pertussis), pneumonia, polio and the flu.
• Other countries: Depending on your destination, you may need hepatitis A and B, typhoid, yellow fever, Japanese encephalitis, meningococcal and malaria prophylaxis. Visit the Centers for Disease Control and Prevention (CDC) website for a list of vaccines for the country you are visiting.

If you are pregnant, an older adult or immunocompromised, talk to your health care provider about additional vaccinations and safety measures. They can guide you on what vaccines are safe during pregnancy or for those with weakened immune systems.

2. Watch out for common travel ailments

Even with vaccinations, you can still get sick while traveling. Here are some common travel health issues and how to avoid them:

• Traveler’s diarrhea: One of the most common health problems while traveling is diarrhea. It is usually caused by contaminated food or water. “It’s important to check if you can safely drink the water in any country you visit,” Kadri said. “To prevent the risk of diarrhea, avoid tap water, ice and street food. Drink purified water when possible. If you do get sick, drink plenty of safe fluids to stay hydrated.”
• Jet lag: Crossing time zones can interfere with sleep. If it’s nighttime at your destination, try sleeping on the plane. Once there, spend time in the sunlight to reset your body clock.
• Motion sickness: If you get dizzy on planes, boats or cars, try sitting near the front and focusing on the horizon. You can also take motion sickness medicine before your trip.
• Insect bites: Mosquitos can carry diseases like malaria, Zika and dengue fever. Use insect repellant, wear long sleeves and pants and sleep under mosquito nets in high-risk areas.
• Sunburn and heat exhaustion: If you’re traveling to a hot climate, wear sunscreen and drink plenty of water. Avoid staying in the sun too long and take breaks in the shade.

3. Pack a travel health kit

It’s always wise to pack a health kit for your trip. You never know when you might need it. Having the right supplies can make things easier, especially if you encounter language barriers or have trouble accessing certain medications abroad.

Here are some essentials to pack:

• Pain relievers like acetaminophen or ibuprofen for headaches or muscle aches.
• Antihistamines if you have allergies.
• Anti-diarrhea medicine, just in case you get sick.
• Mosquito repellent if you’re going to a high-risk area.
• Band-aids and antiseptic for cuts and scrapes.
• Sunscreen to protect your skin from the sun.
• Motion sickness medicine to avoid nausea during travel.
• Water purification tablets if you’re going to a place without clean water.
• Medical alert bracelet: If you have a chronic illness, wear a medical alert bracelet. This will help emergency responders quickly determine your medical needs.
• Prescription medications: Bring extra prescription medication in case your trip is delayed, along with a list of generic and brand names.

“Take all medicines in their original dispensed bottles,” Kadri said. “Do not put them in a weekly container because it can easily lead to confusion about which medication you’re taking.”

4. Be prepared for emergencies

Even with the best preparation, medical emergencies can happen. Here are some ways to prepare for health emergencies while traveling internationally:

• Know the local emergency number: Just like 911 in the U.S., other countries have their own emergency number. Look them up before you go.
• Consider supplemental insurance: “Your current medical insurance may not cover care in another country,” Kadri said. “Travel insurance will cover you in case of delays, accidents or illness.” If something goes wrong, this can save you a lot of money and stress.
• Locate nearby hospitals: When you arrive at your destination, find the nearest hospital or clinic.
• Stay connected: Keep a list of emergency contacts, like the nearest embassy or consulate.

Bonus tips to stay safe abroad

In addition to vaccinations and health prep, here are some extra tips to ensure a safe journey:

• Familiarize yourself with local laws and customs: Research local laws, cultural norms and customs ahead of time to avoid misunderstandings and ensure respectful behavior.
• Notify your credit card company: Let them know where you’ll be traveling so they don’t block your card.
• Share your travel itinerary: Let family and friends know where you’ll be, especially in an emergency.
• Download a language app: If traveling somewhere you don’t speak the language, consider downloading a translating app or hiring a local guide.
• Set up international communication: To make local calls, consider an eSIM card, VoIP apps like Google Voice and mobile roaming.
• Check health advisories: Before you leave, check the health advisories for the country you’re visiting. This includes knowing about any risks, such as malaria or Zika.

Takeaway

Traveling to new places is a wonderful experience, but it’s always better when you’re prepared. Plan ahead by getting the necessary vaccines, packing a health kit and knowing what to do in an emergency. This way, you can enjoy your travels without any second thoughts. Safe travels!

There’s good news for travelers who are keen on a luxury for less trip to Colombia: Joe Sandillo, a Colombia specialist and the founder of the Tampa, Fl. travel company Almaz Journeys, said that the country is a great value for those seeking an upscale trip, compared with more established South American destinations. “That said, there are absolutely ways to take even better advantage of the already lower prices to save even more,” he said.

Below, Mr. Sandillo’s tips:

For Cities, Weekends are Better: Bogota and Medellin are primarily business travel destinations, so hotel rates are highest on weekdays. On weekends, however, they drop by as much as 40 percent, and luxury properties such as the Four Seasons sometimes offer additional incentives like pay for two nights but stay for three. “These cities come alive on the weekends with a rich culture scene, and that’s when you want to go anyways,” Mr. Sandillo said.

Avoid Peak Times: Colombia is a year-round destination, and certain times of the year are more expensive than others. These include the weeks between Christmas and New Year’s, and before Easter Sunday as well as all of July, when Colombian schools are on break, and locals take vacations within the country.

Rent a Luxury Villa: For a group of friends or a family, it’s almost always more economical to rent a private villa than book several rooms at an upscale hotel. Many of Colombia’s villas are in beachside destinations such Cartagena or Isla de San Andres and have modern interiors and swimming pools; they’re also usually staffed with a housekeeper and cook. “Villa rentals are more fun than hotels because you have lots of private communal areas for socializing,” Mr. Sandillo said. His company has a range of villas available to rent. Airbnb and Oasis Collections also have luxury villa rentals in Colombia.

Spring for a Private Guide and Driver: Guides and drivers are a manageable expense in Colombia- a full day for both costs around $500, but the price can be even lower in less visited parts of the country. In pedestrian friendly cities like Cartagena, there’s little need to pay for a driver. “The best way to see these places is to hire a private guide and walk or explore on your own,” Mr. Sandillo said.

Save on Air: Avianca, Colombia’s main airline and part of the Star Alliance, has business class fares to the country from the United States that are between 30 and 50 percent less expensive than fares offered by U.S. carriers. Otherwise, Mr. Sandillo said that JetBlue, which flies to Colombia nonstop from both New York and South Florida, is a comfortable and economical option.

Visit Less Explored Areas: Less touristy parts of Colombia such as the picturesque Spanish colonial village of Barichara and the city of Medellin are a steal when it comes to hotels, meals and activities. And, they offer a myriad of engaging diversions. Travelers who stay in Barichara, for example, (Mr. Sandillo’s favorite hotel there is Casa Barichara) can learn about its history and architecture and also partake in active excursions such hiking in the surrounding countryside and white-water rafting in nearby Chicamocha Canyon.

South Korea is one of the most beautiful countries you can visit in the entire world. It has everything that travelers want. Starting with mesmerizing sights and ending with an amazing culture that stands out from all other parts of the world, there’s always something for you to discover while traveling in South Korea. Here are the 8 must-know tips for your next trip to South Korea.

1. Embrace Public Transportation

South Korea boasts one of the most efficient and extensive public transportation systems in the world. The subway and bus networks are not only extensive but also affordable and easy to navigate. Tourists can purchase a T-money card, which can be used on buses, subways, taxis, and even some convenience stores. This card will save you time and money as you travel through the bustling streets of Seoul or explore the scenic landscapes of Busan.

When using public transportation, it’s essential to follow the local etiquette. For instance, give up your seat to the elderly, pregnant women, and people with disabilities. South Koreans value respect and politeness, so a small gesture like this can go a long way in making your travel experience pleasant. Also, try to avoid loud conversations or phone calls on public transport, as maintaining a quiet environment is considered respectful.

2. Learn Basic Korean Phrases

While many South Koreans, especially in major cities, speak some English, learning basic Korean phrases can greatly enhance your travel experience. Simple greetings like “Annyeonghaseyo” (Hello) and “Kamsahamnida” (Thank you) can help you connect with locals and show respect for their culture.

Knowing how to ask for directions or order food in Korean can also be extremely helpful. For instance, “Eodi-e-yo?” means “Where is…?” and can be used when asking for directions. Additionally, having a translation app on your phone can be a lifesaver when navigating menus or communicating more complex needs.

3. Adjust for the Climate

South Korea experiences a range of climates depending on the region and season. The southern parts, like Busan and Jeju Island, can get quite hot and humid in the summer. In contrast, northern regions like Seoul and Pyeongchang can be extremely cold during the winter. It’s crucial to pack accordingly to ensure a comfortable trip.

For hot climates, consider packing lightweight clothing, cooling pajamas, and a good sunscreen. In colder regions, thermal socks, insulated jackets, and layering clothes are essential. Also, keep an eye on the weather forecast before your trip and pack an umbrella or raincoat during the monsoon season from June to September.

4. Enjoy Korean Cuisine

Korean cuisine is renowned for its bold flavors and diverse dishes. Don’t miss out on trying local favorites such as kimchi, bulgogi (marinated beef), and bibimbap (mixed rice with vegetables and meat). Street food is also a significant part of Korean culinary culture. Visit night markets to savor treats like tteokbokki (spicy rice cakes), hotteok (sweet pancakes), and kimbap (seaweed rice rolls).

If you have dietary restrictions, South Korea can still cater to your needs. Many restaurants offer vegetarian or vegan options, and there are halal-certified restaurants in major cities. However, it’s always a good idea to learn the Korean terms for your dietary requirements and communicate them clearly when ordering.

5. Respect the Culture and Customs

South Korean culture is deeply rooted in respect and tradition. Bowing is a common greeting and sign of respect, so practice a slight bow when meeting someone new or thanking them. When dining, it’s polite to wait for the eldest person to start eating before you do. Pouring drinks for others and receiving them with both hands is also a sign of respect.

Visiting temples and historical sites requires modest clothing. Make sure your shoulders and knees are covered, and be prepared to remove your shoes before entering certain places. Understanding and respecting these customs will enhance your experience and help you make a positive impression on the locals.

6. Use Mobile Apps for Convenience

South Korea is a tech-savvy nation, and there are several mobile apps that can make your trip more convenient. Apps like KakaoMap or Naver Map are excellent for navigation, while Papago is great for translation. For transportation, KakaoTaxi is a reliable alternative to hailing cabs on the street.

Additionally, many restaurants, cafes, and tourist attractions offer free Wi-Fi, so staying connected is easy. Consider getting a local SIM card or a portable Wi-Fi device to ensure you have internet access throughout your trip. This will help you navigate, communicate, and stay updated with travel plans seamlessly.

7. Explore Beyond Seoul

While Seoul is a vibrant city with plenty to offer, South Korea has many other destinations worth exploring. Busan, with its beautiful beaches and seafood markets, offers a relaxed coastal vibe. Jeju Island is a favorite for its natural beauty, hiking trails, and unique attractions like the Manjanggul Lava Tube.

Gyeongju, known as “the museum without walls,” is rich in historical sites, including Bulguksa Temple and the royal tombs. Andong offers a glimpse into traditional Korean culture with its Hahoe Folk Village. Exploring these regions will give you a deeper understanding of South Korea’s diverse landscapes and cultural heritage.

8. Stay Connected with Locals

Engaging with locals can provide unique insights into Korean culture and daily life. Joining local tours, participating in cooking classes, or attending festivals are excellent ways to meet people and learn from their experiences. South Koreans are generally very friendly and welcoming to foreigners.

Language exchange meetups are also popular and can be a fun way to improve your Korean while helping locals practice English. Websites like Meetup or language exchange apps can help you find events and connect with locals. Building these connections can make your trip more memorable and meaningful.