Sun. Sand. Salty breeze. And all things travel! I get asked the question a LOT about how to keep your stomach from bloating while you’re traveling during the busy summer months. Which is a very legitimate question!
I love my summer getaways, well any getaway for that matter, and the fun that comes with them, but keeping the bloat to a minimum so I’m not uncomfortable has been a learning process!
That being said, I’ve got three tips to help with the inevitable because I unfortunately have bad news. When we travel, we bloat. It has something to do with being out of our routine and the stress (even if you don’t feel stressed) that is put on the body that causes the body to retain water.
This is especially true if you’re flying to your destinations. My bloat is always worse when I fly which has to do with the change in pressures on your body, etc.
So! Here are three ways that I have learned really keep my bloat to a bare minimum.
Drink lots of water
While this one may seem fairly obvious, drinking more water than you usually do while you’re traveling will really help keep that bloat down.
Let’s go over what I mean by extra water, because that’s pretty vague isn’t it? Typically, drinking my body weight in ounces is what I strive for. There’s also the old saying that 8 cups of water is the best to place to start and while that might be a good starting point, I strive to drink my body weight in ounces. I feel better when I do and it keeps those toxins flushed.
Now, that’s a normal day, when you’re traveling, I would take that amount and maybe do about a fourth to half again as much.
Here’s an example: if you weigh 130 pounds, typically you should be drinking around 130 ounces of water per day. While traveling, to do a fourth again as much would be 130*.25 which gives you 162ish ounces of water as a goal for traveling.
Now, if you’re not used to drinking your body weight in ounces of water per day, you will probably feel like you’re drowning a bit trying to get that much water down. Not to mention all the bathroom breaks!
If you’re not drinking your body weight in ounces in water, start with 64 ounces of water. Then, while you’re traveling go for 80-100 ounces of water. This will really help you flush out the toxins in your body. Plus! It will get you on the path to drinking your body weight in ounces.
You will have to go to the restroom more, it’s just a fact of life, but your bloat will be more minimal.
Apple Cider Vinegar and bloating
At the risk of sounding like a weirdo, which I’m sure you’ve figured out by now that I am, I love Apple Cider Vinegar. I have found some of the coolest remedies with it, not the least of which is help with bloating. Let’s just be honest right now, there can be some uncomfortable gas that accompanies bloating and I have found that the Apple Cider Vinegar can kick both the bloating and the gas either quickly or before they ever start.
I take a tablespoon of Apple Cider Vinegar on most mornings and then I wash it down with water. If you’ve never taken Apple Cider Vinegar straight, just buckle up because it’ll clear up those nasal passages and probably make you cough at first. Just chase it down with water and it’ll be fine.
Here’s how I use the Apple Cider Vinegar when traveling. I take a tablespoon the morning that I leave and wash it down with 8 ounces of water. If I know that I can find some more Apple Cider Vinegar when I get to my destination, I don’t worry about packing any.
If I’m not sure, then I put it in an airtight, non-spillable container that isn’t glass to avoid breakage during travel.
*Note- if you’re traveling internationally, just check to see if you can take it with you where you’re going. If you’re on a cruise, you should be fine, but just make sure!
When I am in the middle of my trip and can feel the bloating come on, and I take that bit of apple cider vinegar, I can feel immediate relief. While the taste is severely unpleasant, I have found that the benefits far outweigh the bad taste.
Eat Real Food
There was a meme that I saw that said something to the effect of “Road trip snacks should look like a 9 year old unsupervised with a $100 bill”. Which made me laugh for real because that is hilarious.
However, if all you eat is junk while you’re traveling and you’re used to eating real food at home; your belly is going to be in for a world of hurt!
Does this mean that you should continue to count your macros and meal plan, etc.? Of course not! This IS vacation after all. What I’m saying is to just eat real food and make good choices. Which, should be your daily plan anyway. Don’t be afraid to eat dessert on vacation, but at the same time, don’t go nuts and make yourself regret it later!
I have found that one of the best things about traveling is trying all of the amazing local foods. Wherever you’re going, do some research of some great local food spots. A lot of times the best places are off the grid; meaning they’re just small local places that make amazing food.
It’s harder to eat real food on the actual transportation part, especially if you’re flying! However, if you’re driving, packing your food will help. If you’re flying, airports now are really picking up on the trend of eating real food and a lot of times you can find a place to grab a lunch consisting of at least close to real food.
Which ties back into step one! Drink your water as well!
Who is ready to get on the road? I know I am. I’m headed to the beach in exactly 10 days from this very moment that I write this and I’m already thinking about all the amazing fresh sea food that I will be eating and the beach runs I’ll be taking.
We all know that taking a vacation is exactly that, a vacation from reality. I also know and have experienced that not keeping with drinking my water and eating real food while I’m gone can really make a huge difference in the way I feel and can actually affect how much I enjoy my vacation!
If I’m not feeling good and my stomach is hurting from bloat, then it makes it hard to have a good time. Which is why I make the choices of eating real food and drinking lots of water while I’m gone. Those two choices coupled with a little bit of help from my friend Apple Cider Vinegar, I can help curb that bloat and make things much more enjoyable on vacation. You can typically grab Apple Cider Vinegar at your market but make sure it’s straight Apple Cider Vinegar! My favorite brand is Bragg. You can grab it on Amazon here if you aren’t sure you can get it at your store!
Here’s the bottom line. Enjoy your vacation. This isn’t about being an annoying fitness person on vacation, this is about how to keep things real while you’re away from home.
Don’t have a vacation canceled and need some ideas? Throw in your email below and I will send you a free list of 35 awesome weekend activities to spice up your weekend!
Enjoy yourself and explore this great big world. It’s all part of living that healthy lifestyle because life is way too short to do anything less.
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