Traveler’s diarrhea is the most common complaint among travelers, and it can occur from just one brief lapse in mindfulness. There is no judgment here, because it can happen to all of us, but just one meal or beverage may be something you regret later on.

The golden rule when it comes to eating while traveling is: Cook it, boil it, peel it, or leave it! Continue reading to learn more about how this simple phrase can save your stomach.

What is Traveler’s Diarrhea?

You’re on your trip when you suddenly find yourself spending more time in the restroom than out exploring the area. Unfortunately, this condition, aptly named traveler’s diarrhea, is all too common.

This digestive tract disorder causes loose stool and stomach cramps. It results from drinking water or eating food contaminated by bacteria, viruses or parasites.

Symptoms of Traveler’s Diarrhea

While unpleasant, traveler’s diarrhea isn’t usually serious or a cause of major concern.

Some symptoms of traveler’s diarrhea include:

• Urgently needing to pass stool
• Suddenly passing three or more loose stools a day
• Nausea
• Stomach cramps
• Fever
• Vomiting

While some travelers may develop these symptoms suddenly while on their trip, others may not experience them until shortly after they return home.

Thankfully, the amount of time you’ll be sick is generally short, with most people feeling better after just 1 to 2 days and completely recovering in a week.

However, one of the biggest concerns with traveler’s diarrhea is dehydration, with severe dehydration possible in some cases due to diarrhea or vomiting.

If you experience ongoing vomiting, bloody stools, a high fever, or severe abdominal pain, urgently visit a doctor. Additionally, if your diarrhea lasts longer than a few days, it’s recommended that you see a healthcare professional. This is because, while most cases of traveler’s diarrhea go away on their own, traveler’s diarrhea caused by certain parasites, viruses or bacteria can cause a more severe infection that requires medication to get better. 

Why Are Travelers More Susceptible to Diarrhea?

There are a couple of reasons why you need to worry more about stomach upset when traveling compared to when you’re home.

First, when you’re home, you prepare more food yourself, meaning you can ensure that proper sanitary practices are followed, and the food is cooked appropriately. When traveling, the location you travel to may follow different hygienic practices, leaving you susceptible to infection.

Additionally, our bodies develop immunity to our surroundings, so when you go somewhere new, you are susceptible to the pathogens native to that area, which otherwise do not harm the locals.

Both of these factors can make you more susceptible to stomach upset when traveling, but there are precautions you can take to minimize this risk.

Food And Beverage Precautions

If you’re planning to travel in the future, it is helpful to know the precautions you should take to minimize the risk of traveler’s diarrhea. Even one mistake can result in illness, so it’s always better to be safe than sorry.

When it doubt, remember: Cook it, boil it, peel it, or leave it!

Say No to Ice

While your drinks may come from sealed containers, it is harder to know if the water used in your ice has been boiled and decontaminated. To be safe, it’s best to opt for no ice. Your drink may not be as cold as you would like, but this is the best way to ensure that, as the ice melts, it doesn’t release pathogens. 

Use Sealed Bottled Water

As we just mentioned, you should aim for drinks from sealed containers, and especially water if you cannot guarantee that the drinking source is safe from bacteria, viruses or parasites.

While using bottled water for drinking may seem like an obvious option, many people may not think of it when brushing their teeth. However, if you cannot guarantee that the tap water is safe, you will also want to use a sealed water bottle for this activity.

Keep Your Hands Clean

Hand hygiene is always important, but it is especially crucial when traveling and preparing or eating food. Be sure to use a mild soap to cleanse your hands regularly throughout the day, and especially after using the bathroom, before preparing food, or if you have come into contact with soil.

No Raw Food

When traveling, always check that your food isn’t raw, especially any meat or fish. Cooking food helps to kill off any bacteria, viruses or parasites, so if you’re ever unsure about if your food has been cooked enough, cook it for longer or pass, as it’s not worth the risk of eating food that has not been properly cooked.

Cut It Yourself

Pre-cut fruit and salads can be highly convenient and a huge time-saver, but when you’re traveling, you cannot always be sure of their safety. Even more, these are things that you wouldn’t cook (thus killing any potential bacteria), so it’s best to be more careful when consuming these foods.

If you don’t cut it yourself, opt for another snack.

Peel or Wash Your Produce

You’ll want to prepare your fruit yourself, but it’s essential to ensure it is properly cleaned. If the fruit has a peel, make sure to remove it completely before consuming the food. If it does not have a peel, use mineral water from a sealed container to rinse it.  

Eat and Drink Smart While Traveling

When traveling, it’s important to always be careful about what you’re eating. You’re in a new place that may contain bacteria, viruses and parasites your body is not immune to, and if you eat or drink them, they may get you sick, which can lead to traveler’s diarrhea.

There are some travel locations where traveler’s diarrhea is more common, in addition to specific groups at a greater risk of contracting this disease. To determine if these risks apply to you, it’s recommended to schedule an appointment for a travel consultation, where a travel medicine specialist can look at your specific scenario to determine what you’re at risk of and give advice for lowering your risk and keeping you healthy.

References

Dunn N, Okafor CN. Travelers Diarrhea. [Updated 2023 Jul 4]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK459348/

Travelers’ Diarrhea | Travelers’ Health | CDC. Cdc.gov. Published 2022. https://wwwnc.cdc.gov/travel/page/travelers-diarrhea