As the summer season winds down, many families hit the road for one last trip before the school year starts. Whether you are headed to the beach, visiting family, or just enjoying a weekend drive, travel can disrupt your usual habits, especially when managing diabetes. Travel doesn’t mean sacrificing your health goals. With a little preparation, you can stay on track with blood sugar goals, enjoy your trip, and feel your best.

Pack Balanced Snacks

Travel often means long stretches without meals or temptations at every gas station. Keep your blood sugar stable by packing snacks that support stable blood sugar and combine fiber-rich carbohydrates with protein or healthy fat. The following food combinations help slow digestion and prevent blood sugar spikes:

• Apple slices with natural peanut butter.
• Whole-grain crackers and low-fat cheese.
• Boiled eggs and a small fruit.
• Baby carrots and hummus.
• Unsweetened Greek yogurt with a sprinkle of chia seeds.

Pack a cooler with ice packs to keep perishable items safe. Choose snacks that have minimal added sugar (less than 5 grams). Consider portioning snacks into individual containers or resealable bags for convenience during travel.

Hydrate to Feel Your Best

Dehydration can increase blood glucose levels and lead to fatigue or dizziness. Travel, especially in hot cars or outdoor heat, can make it easy to overlook hydration, so always keep fluids within reach. Keep a reusable water bottle in your bag or cup holder to make hydration easier.

Try to avoid sugary drinks like soda, sweet tea, or juice cocktails, which can quickly raise blood glucose. Energy drinks and full-calorie sports drinks are also best limited or avoided. The following are good drink choices to stay hydrated:

• Infused water with lemon, berries, or cucumber.
• Unsweetened iced tea.
• Low-sugar electrolyte drinks, especially if you are sweating a lot.
• Sparkling water with no added sugar.

Keep a Consistent Eating Routine

Unpredictable travel schedules can make it easy to skip meals or eat irregularly. Try to stick to a pattern of balanced meals throughout the day. A solid breakfast like eggs with whole-grain toast or yogurt with fruit can help keep blood sugar more stable. It is OK to enjoy a treat, but pair it with a balanced meal and keep portions moderate. When dining out, try implementing the following steps:

• Choose grilled, baked, or roasted options.
• Ask for sauces and dressings on the side.
• Aim to fill half your plate with nonstarchy vegetables.
• Consider sharing large meals or saving half for later.

Stay Active, Even in Small Ways

Sitting for long stretches can make blood sugar harder to manage. Short walks during rest stops, stretching, or moving around after meals can help. Look for chances to stay active at your destination, like walking tours, swimming, or exploring outdoors.

Conclusion

Managing diabetes while traveling does not have to be overwhelming. With a few simple strategies—such as packing balanced snacks, staying hydrated, and keeping a steady meal routine—you can enjoy your late-summer plans while supporting your health every step of the way. For more information, check out “Tips for Eating Healthy on the Go” from the American Diabetes Association.