Summer is in full swing, and for many, that means it’s time to hit the road. Whether you’re on a quick weekend jaunt or a multi-week tour of Europe, there are some things to consider: did you pack sunscreen? A phone charger? And how are you going to take care of your stomach?

“Patients have troubles with stomach issues when they travel because they are exposed to unfamiliar food and water sources, differences in local hygiene and sanitation and changes in routine,” says Dr Franjo Vladic, a gastroenterologist at the Cleveland Clinic.

Many of these problems arise as the result of travelers “not taking logical precautions”, says Dr Michael Camilleri, gastroenterologist and professor of medicine at the Mayo Clinic.

So how do you protect yourself and your gut when you travel? We asked experts.

Traveler’s diarrhea

According to the Centers for Disease Control and Prevention (CDC), the most predictable travel-related illness is travelers’ diarrhea, which affects anywhere from “30% to 70% of travelers during a two-week period, depending on the season of travel”. It is most often the result of consuming food or water that is contaminated with bacteria or viruses.

It can come on suddenly and last three to five days, according to the health center at Indiana University Bloomington. In addition, people may experience cramps, nausea, vomiting and fever.

Constipation

Another common digestive ailment when traveling is constipation. This is often the result of changing one’s routine, “particularly diet (including fiber and fluid intake)”, as well as “altered mobility due to the constraints associated with prolonged travel”, explains Camilleri. When traveling, one might try to suppress a bowel movement because of inaccessible toilets, but this only exacerbates the issue.

Other

Other common stomach issues travelers face include changes in bowel habits, gas, bloating and indigestion, says Dr Aditi Stanton, a board-certified gastroenterologist with Gastro Health in Ohio. She adds that travel can also exacerbate underlying conditions like irritable bowel syndrome (IBS).

Consistency

Travel tends to upend regular schedules and habits, which can wreak havoc on the digestive system. Maintaining some dietary routine can help mitigate this.

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“When you’re on the go, you’re likely eating out more, grabbing fast food or eating fewer fruits, veggies and fiber,” says Stanton. Hydrate and aim for well-balanced meals, she says, and “be mindful of how much alcohol and caffeine you’re having”.

Plan ahead

If you often suffer from stomach upset when you travel, prepare a toolkit beforehand. “Bring along anything you might need to stick to your usual routine, plus a few ‘just in case’ items,” Stanton says. In addition to your regular prescriptions, consider fiber supplements, probiotics, anti-reflux medications, anti-diarrheal medication or oral rehydration or electrolyte solutions.

Additionally, if you have a chronic gastrointestinal condition like Crohn’s, IBS, ulcerative colitis or gastroesophagal reflux disease (Gerd), it’s best to check with your doctor before traveling “to see if any special prep is needed”, says Stanton.

Watch what you eat

Steer clear of food and water that may be contaminated with bacteria or viruses. This may sound obvious, but spotting contaminated food isn’t always straightforward.

According to Vladic, some of the worst culprits are raw or undercooked meats, seafood, pre-peeled fruits and vegetables, untreated tap water and ice made from untreated water.

In order to avoid potentially contaminated food and beverages, Camilleri suggests eating food that is well cooked and hot, avoiding tap water unless advised otherwise by a “reliable source”, not buying food that has been exposed to the environment for hours instead of refrigerated and washing your hands every time you go to the bathroom and before every meal (ideally, you’re doing this at home too).