Vacations are meant to be relaxing and fun—but they can also throw off routines that support stable blood sugar. Whether you’re heading to the beach, the mountains, or visiting family, a little planning can go a long way in helping you feel your best while still enjoying your time away.
With a few thoughtful strategies, you can travel with confidence and stay on track with your diabetes goals.
These Tips Support Foundational Wellness for Everyone
While these strategies are especially helpful for those managing type 2 diabetes, they’re truly beneficial for anyone looking to support their overall health. Prioritizing balanced meals, moving regularly, staying hydrated, choosing less processed options, and reducing sugar intake all contribute to better energy, improved sleep, and long-term wellness—whether or not blood sugar is a concern.
Going “wild” with sugary indulgences on vacation might seem fun in the moment, but it often leaves us feeling sluggish, bloated, or off-track—and paying the price when we return home. Keeping wellness a priority helps us feel good throughout the trip and ultimately makes the experience more enjoyable and energizing.
Pack Smart and Plan Ahead
If you’re heading somewhere remote or unfamiliar, don’t assume you’ll have access to the foods you usually rely on. Bring shelf-stable, diabetes-friendly snacks such as raw nuts, protein bars with no added sugar, jerky, or roasted chickpeas.
It’s also a good idea to scout out stores before your trip. Many regions have access to Whole Foods, Trader Joe’s, or local co-ops—but some may not. Knowing in advance where you can shop for healthy food gives you peace of mind and options when you arrive (CDC Travel Tips).
Be sure to pack your medications, glucometer, and other supplies in your carry-on—never in checked luggage, just in case. Bring extras, especially if travel delays are possible.
Choose Smart Drinks When Celebrating
Cocktails can be a fun part of vacation—but many are loaded with sugary mixers that can spike blood sugar fast. Stick to clear spirits like vodka, tequila, or gin paired with soda water, fresh lime, or a splash of bitters for flavor.
If you enjoy wine, look for dry red or white wines such as Pinot Noir, Sauvignon Blanc, or Brut champagne. These have far less sugar than sweet wines or blends. Many wine shops even offer keto-friendly options or can help you find lower-sugar bottles while you’re away from your usual store (Healthline, 2023).
Build Better Vacation Meals
It’s easy to let indulgence take the lead while traveling—but small tweaks can help you feel better during your trip.
At hotel breakfasts, avoid the blood sugar roller coaster of syrupy waffles, sugary yogurts, and pastries. Instead, go for protein-rich options like scrambled eggs, sausage, or bacon. Add vegetables or low-sugar fruit like berries if available to create a more balanced meal.
Try to include protein and vegetables at every meal, no matter where you’re eating. That balance will help prevent spikes and crashes and keep your energy steady for sightseeing, hiking, or relaxing by the pool.
Stay Active in Small Ways
Travel often includes long periods of sitting—on planes, in cars, or lounging. Try to move your body every few hours. Even a quick walk through the airport or a stretch break during a road trip can make a difference.
Once you’re settled, incorporate simple movement into your daily routine. Take a morning beach walk, go for a swim, or play a casual game of pickleball with your travel buddies. Staying active supports insulin sensitivity and helps regulate blood sugar throughout the day.
Keep It Low-Stress and Flexible
Travel can disrupt your usual routine—meals, sleep, and medications included. Use phone reminders to stay on track with meds and hydration, and don’t worry if every day isn’t perfect. Flexibility and consistency over time matter more than perfection on vacation.
Prepare for success with simple tools:
- Bring fast-acting carbs in case of lows
- Carry water and stay hydrated
- Make the best choice available without guilt
These small efforts go a long way toward helping you enjoy your time away while honoring your health goals. UCLAHealth
Ready for Stress-Free Travel?
If you’ve got a trip coming up—or just want more confidence managing type 2 diabetes while you’re on the go—I’d love to support you.
Let’s talk! Book a free call with me to create a personalized travel strategy that keeps your blood sugar stable and your vacation full of joy.
Schedule your free call here – Together, we’ll make sure your next adventure is healthy, fun, and worry-free.