Pro-tips for Bathroom Breaks When Traveling

Traveling is fun but there are times when bathroom breaks can be quite a hassle and dampen the mood.

"The infrequent or irregular passing of stool when you're on a vacation is so common, there's actually a name for it- traveler's constipation," said Dr. Frederick Leelin, a gastroenterologist at Makati Medical Center. "If your travel involves flight, the constipation is likely due to dehydration from dry airplane air. Hours of sitting prevent muscles from contracting to help move the food you eat through your digestive system. Crossing time zones throws your circadian rhythm out of whack, messing up not just your sleep routine but your regular bowel movement, too."

This so-called traveler's constipation also happens when vacationers put their healthy eating habits on hold, indulging in fried and fatty food instead of fiber-rich fruits and greens, which are guaranteed to make you go. "But traveler's constipation can simply be caused by your helping in new and unfamiliar territory," added Dr. Leelin. "When there are passengers waiting in line for you to finish using the plane's restroom, you tend to get self conscious and hold it in."

Don't worry, this condition is temporary and can even be resolved while you're still on vacation. Here are some pro-tips on how to go about it:

Drink. Choose water over soda and alcohol. Both have diuretic properties, which will get you dehydrated.

Eat. Fruits are not just tasty and healthy, it also keeps you stay hydrated. Vegetables are also an excellent source of fiber especially leafy greens. 

Move. Walk as much as you can and use your hotel's gym or pool for some exercise. Physical activity stimulates muscle contractions in the digestive system.

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Get a little help. If you still haven't gone and your constipation's making you bloated and gassy, relieve yourself with an over-the-counter laxative. Teas with senna and powdered drinks containing psyllium fiber are more natural laxatives that do the job nicely. "Timing is of the essence when it comes to laxatives," explained Dr. Leelin. "Laxatives take effect between 6-12 hours, so if you have a full day of plans and don't have access to a bathroom, make sure you do your business before you leave the hotel."