Why You Can't Poop On Vacation (And The Best Ways To Make Yourself Go)

Vacation does wonders for your body and mind. A week away from emails, the commute, the grind, and your boss's ever-increasing demands can help you decompress and soak up something new. But for many people, just getting to that blissful destination is stressful in itself. Your normal routine gets thrown off as you wait in endless lines — at the security checkpoint, boarding the plane, and even getting off the plane.

And whether your vacation spot is in your time zone or not, your digestive system might get a little stage fright. Travel constipation is common, thanks to a mix of the usual causes of constipation, such as a lack of exercise, dehydration, and not pooping when you need to. After all, those tiny airplane bathrooms aren't exactly inviting. When you're cramped, your digestive system can get stubborn too. Sitting for hours on a plane, train, or in a car doesn't help either, bringing your digestive system to a halt. Constipation can occur while you're on vacation for other reasons as well.

As much as you need a break from your daily routine, your body thrives on consistency. Vacation might mean staying up late or waking up early to catch that perfect sunrise, but your body may push back when your sleep schedule gets thrown off. While most people associate circadian rhythms with sleep, your gut follows a daily schedule too. According to a 2020 article in the Journal of Clinical Gastroenterology, your digestive system takes cues from your environment, such as daylight and mealtimes. When those get out of sync, so does your bathroom routine.

Trying new foods is part of the fun of traveling, too, but your gut may not always agree. Indulging in rich or unfamiliar foods can slow things down, and if you're not drinking enough water, that only makes matters worse. Travel can make it harder to stay hydrated — your go-to water bottle might not always be within reach. Once you arrive, filtered water may not be as accessible. Even restaurant dining can leave you drinking less than usual since water refills aren't always generous. Without enough fluids, stools can become dry and difficult to pass.

(Here are surprising ways travel can affect your health)

And while vacations are meant to be relaxing, the pressure to make the most of your trip can be stressful. Rushing to see every sight and pack in as much fun as possible can lead to anxiety, which can contribute to constipation.

Preventing constipation usually involves drinking more water, exercising, and eating fiber-rich foods, and the same goes for travel-related constipation. While traveling to your destination, get up often and move your legs to stimulate blood flow. As you arrive at your destination, fill up your water bottle and go for a walk. If that's not possible, start the next day with some water and a short walk. That will help your body to adjust to any time differences and get your body moving.

You may feel the urge to have a few extra drinks while on vacation, but alcohol can leave you more dehydrated. Likewise, vacation may allow you time for that extra cup of coffee in the morning, but remember that caffeine can also be pretty dehydrating. Sure, the acids and caffeine in coffee can both kickstart the muscles in your colon, but it may make you feel worse if you're really backed up. Decaf coffee won't dehydrate you and could possibly get things moving again.

(Here are some tips on how to support your gut while on vacation.)

It also helps to plan ahead by taking either fiber or probiotic supplements to support your gut health while traveling. If you're not used to taking them, don't wait until you have travel-related constipation. Instead, begin taking them a few days before your trip so you know how your body responds. If you're already on vacation, you may need a gentle osmotic laxative such as Metamucil to move more fluid into your colon.