Expert Tips for a Smooth Trip

Traveling is one of life’s great pleasures, offering new sights, fresh experiences and a chance to break away from the daily grind. But if you’re living with diabetes, the excitement of hitting the road (or air, boat or train) can come with an extra layer of planning. Between blood sugar monitoring, meal timing and keeping medications stored properly, even a quick getaway can feel like a juggling act. 

If you’ve ever wondered how to balance the spontaneity of travel with the routine of diabetes care, you’re probably not alone. Fortunately, traveling with diabetes doesn’t have to feel like an uphill battle. It just takes a little up-front preparation. From navigating airport security with your supplies to making sure you’re ready for unexpected delays or meals that don’t quite match your plan, small adjustments can make a big difference. 

To make your next trip easier, we reached out to three diabetes experts for their favorite tips for traveling with diabetes. Because who better to guide us than the pros who know the ins and outs of this territory? Stay tuned because we’re about to share their best strategies for ensuring your next trip is as smooth as it is memorable.

Have a Dedicated Medication Carry-On Bag

When traveling, it’s a good idea to pack your medication—and any supplies like syringes, lancets or testing strips—in a separate carry-on bag. “This specialized bag typically doesn’t count towards your standard carry-on limit, ensuring you have all essential medications, devices and snacks readily accessible,” says Lindsay Cohen, RD, LD, CDCES. 

While you’re at it, Vandana Sheth, RDN, CDCES, FAND, suggests packing more medication and related supplies than you expect to need. “This is especially important to avoid being without key resources like medications if you experience significant travel delays or lose your bags,” she says.

Additionally, it’s a good idea to carry a note from your health care practitioner explaining your condition and the necessity of your supplies. Also, be sure to pack your medication in its original containers. These steps can be helpful in case of an emergency or during security checks. Since traveling with medications can sometimes cause slowdowns when going through security, you may also want to allow extra time to avoid having to rush through the airport. 

Before you leave, it’s also helpful to put together a complete list of all your medications and their dosages in case you require care while away from home. 

Protect Your Medication from High Temperatures

Planning a visit to a tropical destination? In addition to packing your sunscreen and swimsuit, you may want to pack a cooler bag or ice pack. Why? “If you take insulin and plan to travel to a warm destination, it’s important to protect your insulin from high temperatures, as insulin can lose its effectiveness if it gets too hot,” says Cohen. Ditto for GLP-1 receptor agonists like Ozempic or Wegovy, especially if they haven’t been opened yet. Cohen also recommends packing a specialized cooling solution, such as a BreezyPack or Frio bag, to keep your medications at a safe temperature without the need for refrigeration or ice.

Pack a Variety of Snacks

Packing snacks is basically the golden rule of travel, whether you’re living with diabetes or not. Between unexpected travel delays and lack of access to healthy noshes, having nourishing snacks on hand when traveling is always a good idea. However, with diabetes, having readily available blood sugar–friendly snacks is especially critical. 

We don’t have to tell you that managing blood sugar levels on the go can be challenging. Carrying a variety of diabetes-friendly snacks may help prevent sudden glucose drops or spikes. “Pack snacks that are fast-acting carbohydrates in case of hypoglycemia [aka low blood glucose],” suggests Toby Smithson, M.S., RDN, CDCES. In addition to glucose tablets, she recommends snacks that contain protein and carbohydrates to keep blood glucose steady, like peanut butter on graham crackers. She also suggests tossing some low-carbohydrate snacks like dehydrated cheese balls or jerky into your bag in case your blood glucose rises above target.

Be Mindful of Time Changes

Paying attention to time changes while traveling is incredibly important for keeping blood sugar on track. At home, you may not think twice about sticking to a regular schedule for things like medication, snacks and meals. But crossing time zones can throw that routine off, potentially causing your blood sugar to go too high or too low. “If you will be traveling [to] a significantly different time zone, check with your doctor or diabetes educator about any changes required for taking your diabetes medications,” says Smithson. You may have to adjust your insulin doses and keep an especially close eye on your glucose levels. So, it’s key to be prepared in advance. 

Pack an Empty Water Bottle

People with diabetes are more likely to become dehydrated because high blood sugar levels can cause the body to lose more fluids. That makes adequate hydration critical. In addition, if blood sugar isn’t well managed, it can lead to imbalances in electrolytes like sodium and potassium. Dehydration can also put extra strain on the kidneys, which work harder to flush out excess sugar. This can make it harder for the body to reabsorb water, leaving you even more dehydrated. 

“Take an empty water bottle with you to fill up after security and stay hydrated,” says Sheth. In addition to drinking plenty of water, you can also sip low-sugar fluids like low-sodium vegetable juice, nonfat milk or unsweetened soy or almond milk to maintain a healthy balance of electrolytes.

Our Expert Take

Traveling with diabetes may require a bit of extra planning. But it’s entirely possible to enjoy every moment of your trip and keep your health in check. Simple dietitian-approved strategies like packing a dedicated medication carry-on bag, plenty of diabetes-friendly snacks and a water bottle can help you feel confident and prepared for whatever adventures come your way. You’ll also want to be sure to protect your medication from temperature extremes and prepare for time zone changes. And don’t forget to allow a little extra time for airport security. 

Whether it’s a weekend getaway or your dream vacation, taking these small steps up front can mean more peace of mind and more time to soak in the sights, experiences and memories that make travel so rewarding. Safe and healthy travels!