Travelling offers a chance to explore new places, experience different cultures, and create lasting memories. But for people with diabetes, it also brings unique challenges, from irregular meal times and changes in activity levels to managing medications and dealing with unfamiliar foods. These factors can easily disrupt blood sugar control if you’re not prepared. The good news is that with smart planning and a few simple precautions, you can travel safely and enjoy every moment of your journey. According to the Centers for Disease Control and Prevention (CDC) and a study published in NIH, people with diabetes should take these precautions before travelling to stay healthy and manage blood sugar effectively.
Don’t travel without these 7 diabetes safety checks
Carry an updated prescription and medical documents
Before you pack your bags, make an appointment with your doctor to discuss your travel plans. They can review your recent blood sugar trends, adjust your medication if needed, and ensure you’re fit for the journey.Always carry a few printed copies of your latest prescription, along with medical reports or test results from the past three months. If you’re travelling abroad, ask your doctor for a signed note describing your condition, your medication needs, and why you may be carrying syringes or insulin pens. This can help you clear airport security checks smoothly and ensure you get proper treatment in case of an emergency.
Pack more medication than you think you’ll need
Running out of medicine in an unfamiliar place can be stressful, especially if it’s not easy to find the same brand or dosage. To avoid this, pack at least twice the amount of medication and insulin you would normally need for the duration of your trip.If you’re flying, keep your medicines in your carry-on bag, never in checked luggage, as extreme temperatures in the cargo hold can damage insulin. Also, divide your supplies between different bags so you still have some if one bag is lost or delayed.
Keep your glucometer handy
Travelling can disrupt your usual routine, which means your blood sugar may fluctuate more than usual. Monitoring your levels regularly is key to staying safe. Carry your glucometer along with extra test strips, lancets, and spare batteries.If you’re on a long journey, keep your monitoring kit, insulin, syringes, glucose tablets, and some snacks in a small, easy-to-reach bag—such as under the seat in front of you on a plane or bus. This ensures you can check your sugar and take action without delay.
Carry healthy snacks for steady blood sugar
Unfamiliar foods, irregular meal times, and long stretches between meals can make blood sugar control tricky. To prevent sudden spikes or drops, pack healthy, portion-controlled snacks like:
- Unsalted nuts or seeds
- Fresh fruit (like apples or berries)
- Wholegrain crackers
- Low-fat yoghurt
- Cut vegetables with hummus or a healthy dip
- Homemade sandwiches
Eating small, frequent meals instead of relying on three large meals can help you maintain stable glucose levels and avoid the temptation of unhealthy snacks while on the go.
Keep moving but safely
Sitting for hours on a bus, train, or plane can affect your blood circulation, increase your risk of swelling, and raise the chances of blood clots. Get up and stretch your legs every hour or two, even if it’s just walking up and down the aisle.Once you reach your destination, try incorporating light exercise such as morning walks or sightseeing on foot. Just make sure to wear comfortable, well-fitted shoes to prevent blisters or foot injuries, as people with diabetes are more prone to infections and slow-healing wounds.
Stay hydrated and avoid sugary drinks
Travelling often means being outdoors for long periods, which increases your risk of dehydration, a condition that can cause blood sugar to rise. Keep a refillable water bottle with you and sip throughout the day.Avoid sweetened drinks, fruit juices, energy drinks, and aerated beverages, as they can cause sudden glucose spikes. If you drink tea or coffee, limit added sugar. If alcohol is on the menu, remember it can interfere with your blood sugar control, so it’s safest to skip it or drink only in moderation after checking with your doctor.
Protect your feet with the right footwear
Foot care is a top priority for anyone with diabetes. When travelling, choose comfort and support over fashion. Wear cushioned shoes with breathable material and avoid tight-fitting styles that may cause blisters.Avoid walking barefoot, even on beaches or around pools—as cuts, burns, or infections may go unnoticed and take longer to heal. Pack an extra pair of shoes and socks in case your footwear gets wet or uncomfortable.Travelling with diabetes may require extra effort, but it’s entirely possible to have a fun, stress-free trip if you plan ahead. Make your health a priority, carry your essentials, eat mindfully, stay active, and stay hydrated. With these precautions, you can explore new places, enjoy local experiences, and create lasting memories without compromising your well-being. After all, a well-planned journey is not just about reaching your destination, it’s about enjoying every step along the way, while keeping your health in balance.Disclaimer: This article is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider regarding any medical condition or lifestyle change.Also Read: How stress disrupts your gut health: 5 effective ways to support your digestive well-being
