Travel constipation: what to do and when to take action

There are few things more invigorating than the excitement of a holiday: the shake-up of your daily routine; the chance to try delicious new foods; or even just taking the opportunity to do as little as possible while soaking up the sun.

Sadly, all of these pleasurable experiences can sometimes inadvertently bring on a stubborn stool  (constipation). Avoiding going to the toilet during a long flight, the stress of rushing around and packing, the jolt to your digestive system from a sudden change in diet, or simply not being active enough – any or all of these can lead to stools staying in your body for too long, during which time they can become dehydrated, hard and more difficult to pass.

And there are few things that can put a dampener on your trip quite like a stubborn stool – nobody wants the discomfort of feeling unable to poo while on holiday. You can’t quite relax, you won’t fully enjoy your food, and you’ll never want to be too far from a toilet.

Fortunately, there are plenty of things you can do to help avoid getting a stubborn stool when you travel – and a number of things you can do to deal with constipation should you need to. But first, why might travel lead to constipation symptoms?

The very nature of travelling means you are more likely to experience a stubborn stool that could lead to full-blown constipation. Here’s why:

• Your diet changes. Travelling often leads to eating different foods that you might not be used to, and perhaps eating out more regularly, enjoying rich meals that may contain less fibre than you need to stay regular.
• You get more dehydrated. Staying in a hotter climate, drinking more alcohol, or not drinking enough water during long flights can cause you to become dehydrated – meaning your stools become dehydrated too.
• Your routine is disrupted. You might be catching a very early flight, you might be up all night packing. Either way, travelling often impacts your sleep schedule and causes you to eat at unusual times, all of which can have a negative impact on your digestive system.
• You might be more sedentary. Whether you’re spending hours sitting still on a long-haul flight or lounging all day on the beach, decreased physical activity can make your digestive system work less efficiently.
• You may feel stressed. Even if your holiday is relaxing, the process of travelling – from packing to getting through airports – can often be stressful, which is known to have an impact on your digestive system.

The good news is that there are some simple steps you can take to minimise the chances of a stubborn stool slowing you down on your travels:

• Drink lots of water! Staying hydrated is absolutely essential – a healthy stool is around 75% water¹, helping to soften and bulk your poo, making it easier to pass as a result. Consider carrying a water bottle with you, especially during long flights or when you’re doing activities (or even just relaxing) in hot weather.
• Keep eating fibre. It’s hard to have complete control over your diet when you’re travelling, but try and make sure you’re getting plenty of fruits, vegetables, wholegrains and salads. This helps bulk your stool.
• Maintain a routine. Where possible, it’s a good idea to try and keep a regular schedule of sleeping, eating and going to the toilet – and better still if this can mirror your routine at home. A regular schedule leads to regular bowel movements.
• Stay active. It might be tempting to completely switch off from physical activity during your getaway, but a bit of exercise can make all the difference when it comes to keeping your bowels moving. Break up your sunbathing with regular dips in the sea, take in the scenery on a relaxing walk, and be sure to get up and move around when possible on long-haul flights.

Even when you’re doing everything right, you may still end up experiencing the symptoms of a stubborn stool: more infrequent trips to the toilet; difficulty or discomfort during bowel movements; the uncomfortable sensation that you can’t quite ‘finish’. It’s the last thing you want when you’re trying to enjoy yourself.

There are some options you can try to get things moving again – for example, some people may find prune juice helps (although such things might not be easy to locate when you’re travelling), or taking a warm bath to try and relax yourself. However, these are far from a surefire solution to a hard and dehydrated stubborn stool.

Movicol^® is a gentle stool hydrator that contains an ingredient called macrogol, which binds with water and draws it into your stool – hydrating your poo so that it’s softer and easier to pass. Taking a Movicol^® sachet when you recognise signs of a stubborn stool is an effective way to restore your bowel movements to their natural rhythm.

Knowing the toll that travel can take on your digestive system, it might be a good idea to travel with  Movicol^® in your metaphorical back pocket – making sure you’re prepared for the worst, so you can always be at your best.

^[1] Rose C, Parker A, Jefferson B, et al. The characterization of Feces and urine: A review of the literature to inform Advanced Treatment Technology. Crit Rev Environ Sci Technol. 2015 Sep 2;45(17):1827-1879.