---
title: "Travel Constipation: A Gut Game Plan for Athletes"
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---

# Travel Constipation: Why Your Gut Stalls on the Road

Travel slows gut motility right when you need it most reliable.

- Hours sitting in planes, cars and buses slow transit time
- Dry cabin air and skipped hydration harden stool
- New food, water and time zones scramble your gut's rhythm
- Pre-game nerves and excitement can flip things the other way, fast

Athletes Pro Tip - your training has a impact on your gut (and not all good). Check out [Leaky Gut in Summer: Why Heat, Hard Training, and Your Protein Shake Are Conspiring Against Your Gut Barrier](/blog/leaky-gut-in-summer-why-heat-hard-training-and-your-protein-shake-are-conspiring-against-your-gut-barrier)

# Supplements That Cause Constipation or Diarrhea

Audit your supplement bag before you blame the airport food. Common culprits:

- Iron: a classic constipator
- Fiber: backs you up if you under-hydrate
- Probiotics and gut formulas: can push stool either way to constipation or diarrhea
Don't start anything new on a travel week.

# How to Prevent Travel Constipation

- Hydrate hard: drink lots of water, more than feels necessary
- Prunes: enjoy a few per day
- Fiber: 2 heaping tablespoons of ground flaxseed daily – only if fiber doesn’t tend to constipate you. Fiber gummies are easy to pack.
- Squatty Potty: or build your own; knees above hips straightens the exit route
- Don't strain: bearing down hard is rough on your pelvic floor and greatly increases hemorrhoid risk

# Magnesium and Vitamin C to Get Things Moving

## Magnesium

Too much, in one dose or across the day, causes soft stools or diarrhea. Use that on purpose to prevent traveller's constipation or to move things on race or tournament day.

Short-term use only.

It’s best used in small frequent doses before you’re really backed up . I like to pack a few capsules in my carry-on bag.

Alternatively, grab some magnesium gummies (watch out as doses may be low) or little single-serving packets of powder.

- Heads up – other than soft stool as a side effect, magnesium can interact with certain pharmaceuticals (like Synthroid).
- At higher doses, watch for irregular heartbeat, low blood pressure, confusion, slowed breathing. Magnesium oxide had a higher risk of causing diarrhea.
- Avoid high levels of magnesium if you have kidney issues

## Vitamin C

Useful for so many things! 

• Take every 2–4 hours until stools soften

• Take for 1–2 days for mild constipation

• Drink lots of water: vitamin C pulls water into the intestines to move things along

• Bonus –[immune support](/blog/fighting-colds-and-flus-in-athletes-the-strategic-approach-to-immune-defense)! Start at the first sign of a cold or flu. Repeat daily dosing for 2–5 days for immune support

• Heads up - Possible side effects of vitamin C include diarrhea, nausea, heartburn, stomach cramps, fatigue, headache, skin flushing.

# Travel Diarrhea: Damage Control

• Pause magnesium, vitamin C and any new supplements

• Replace fluids and electrolytes

• Get medical care for fever, blood in stool, or symptoms lasting beyond 48 hours

Your gut is part of your race plan. For the full travel-to-competition strategy, read [Gateway to Podium](/blog/from-boarding-gate-to-beach-game-my-travel-ready-athlete-secrets). Having trouble? Reach out to me.