Travel with Diabetes: 7 Essential Tips for a Stress-Free Trip

Okay, picture this: You’re finally on that dream trip to Bali. Turquoise water, ridiculously perfect sunsets… and then bam. Your blood sugar plummets faster than the value of your cryptocurrency after a bad tweet. Not ideal, right? I learned this the hard way – let’s just say a certain Indonesian customs official now knows way too much about my glucose levels.

Millions of us with diabetes hit the road (or the skies) every year. And while travel is supposed to be about enrichment and all that jazz, for us, it’s also a bit of a logistical tightrope walk. Changes in routine, weird time zones, and the temptation of ALL THE FOOD can seriously mess with our blood sugar. But I’m here to tell you, it can be done. And it can be done without constant anxiety.

So, let’s dive into the nitty-gritty. These aren’t your doctor’s stuffy bullet points (though, seriously, do talk to your doctor – more on that in a sec). These are the real-world tips I’ve cobbled together, often through trial and, ahem, significant error.

1. The Pre-Trip Pow-Wow (aka, Talk to Your Doc!)

This isn’t optional, people. Before you even think about booking that flight, schedule a chat with your healthcare provider (doctor, diabetes educator, whoever’s in your corner). They’re the experts on your specific needs.

Here’s what you’ll want to cover:

Time Zone Tango: How do you adjust your insulin or meds when you’re suddenly living in a different day? My doctor actually drew me a little chart, which I promptly lost, but the concept was solid.
Vaccination Vacation: Are there any location-specific shots you need? Get ’em done early.
Emergency Prep: What happens if your insulin pump decides to take an unscheduled vacation of its own? Get a plan (and backup plan) in place.
The Doctor’s Note: Get a letter. Seriously. It should explain your condition, your meds, your equipment – everything. This is your golden ticket through airport security and your lifeline if you need medical help abroad. I keep mine laminated, because I’m that person.

2. Packing Like a Pro (Or, How to Avoid the “Oops, I Forgot My Insulin” Panic)

I’m a chronic over-packer in general (you never know when you’ll need that extra pair of sequined leggings!), but when it comes to diabetes supplies, I’m ruthless. Pack double what you think you need. Delays happen. Luggage gets lost. Life is messy.

Here’s my non-negotiable packing list (feel free to print this out and stick it to your fridge):

Item	Description
Insulin/Injectable Meds	Original packaging, clearly labeled. Seriously, don’t be a hero and try to decant it into smaller bottles.
Syringes, Pen Needles, Pump Supplies	Enough to survive a small apocalypse.
Blood Glucose Meter, Strips, Lancets, etc.	Plus extra batteries! Because dead batteries are the enemy of good blood sugar control.
CGM (if you use one)	And its charger! Don’t be like me and forget it twice.
Glucagon Emergency Kit	For those “uh-oh” moments. Make sure your travel buddy knows how to use it, too.
Fast-Acting Sugar	Glucose tabs, juice boxes, the sugary goodness of your choice.
Healthy Snacks	Nuts, fruit, protein bars – anything to keep you from raiding the minibar at 3 AM.
Sharps Container	A small, hard-sided one. Safety first!
TSA Notification Card	Discreetly tells TSA you’re carrying medical gear. Makes life easier.

Pro Tip: Keep ALL of this in your carry-on. Checked baggage is where diabetes supplies go to disappear.

At the Airport: Be upfront with TSA. You’re allowed to carry your supplies. You can even request a hand inspection of your pump or CGM to avoid X-ray shenanigans.

3. Blood Sugar Bingo (aka, Constant Monitoring)

Okay, maybe “bingo” isn’t the right word. This is more like “blood sugar vigilance.” Travel throws your routine out the window, so you need to be extra diligent about checking your levels.

More is More: Check before meals, at bedtime, and anytime you feel “off.” Don’t be shy with those test strips.
Time Zone Math: This is where that doctor’s chart (or, you know, their advice) comes in handy. Adjust your insulin schedule as needed.
Altitude Adjustments: Fun fact! Higher altitudes can mess with your blood sugar and your meter’s accuracy. Be prepared to adjust. Hot and cold weather does a number, too. Insulin absorption is faster in the heat, slower in the cold. I learned that the hard way in Iceland… let’s just say it involved a very confused puffin and a lot of glucose tablets.

4. Food, Glorious Food (and How to Navigate It)

Travel is all about trying new things, and that includes food! But we can’t exactly throw caution (and carb counting) to the wind.

Snack Strategically: Pack those healthy snacks! They’re your lifeline between meals and during unexpected delays.
Restaurant Recon: Scope out restaurants ahead of time. Look for places with healthy options.
Hydration is Key: Drink lots of water. Seriously, lots. Flying dehydrates you, and dehydration messes with blood sugar.
Move Your Body: Walk, explore, dance – whatever! Physical activity helps regulate blood sugar. Just take breaks during long car rides or flights. Get up and move!

5. Stress Less, Travel More (Easier Said Than Done, I Know)

Stress is a blood sugar’s worst enemy. And travel, let’s be real, can be stressful.

Plan Ahead: The more you plan, the less you stress. Book flights, accommodations, and even some activities in advance.
Buffer Time: Build in extra time for everything. Delays happen. Don’t let them derail your whole trip (or your blood sugar).
Breathe Deep: Seriously. Deep breathing, meditation, whatever works for you. Find your zen.
Sleep is Sacred: Prioritize sleep. It’s your body’s reset button.

6. Emergency Preparedness (Because Stuff Happens)

Okay, no one wants to think about emergencies, but we need to.

Medical ID: Wear a bracelet or necklace that says you have diabetes. It’s a lifesaver.
Learn the Lingo: If you’re going abroad, learn how to say “I have diabetes” and “sugar, please” in the local language.
Emergency Contacts: Keep a list of your doctor’s contact info and local emergency numbers handy.
Know the Signs: Be aware of the symptoms of high and low blood sugar, and know how to treat them.
Buddy Up: Tell your travel companions about your diabetes. Teach them how to help if you have a low.

7. Travel Insurance: Your Safety Net (Don’t Skip This!)

This is non-negotiable. Get travel insurance that covers pre-existing conditions, including diabetes. Make sure it covers medical expenses, evacuation, and trip interruptions related to your diabetes.

Research shows that a ton of people with diabetes have trouble managing their condition while traveling. Insurance gives you peace of mind and access to care if you need it. I view it as an investment in my well-being (and my sanity).

The Takeaway (Because You Deserve a Stress-Free Trip!)

Traveling with diabetes takes a little extra planning, sure. But it absolutely shouldn’t hold you back from seeing the world. With the right preparation, you can conquer those time zones, navigate those delicious (but sometimes sugary) temptations, and have an amazing adventure.

So, go forth! Explore! And maybe pack an extra glucose meter battery, just in case. Wait—no, scratch that—pack two extra batteries. You can never be too prepared. If all else fails, blame the time change…it works sometimes. Now, go have an amazing, diabetes-managed, stress-reduced trip! You deserve it.