GLP-1 and Travel: How to Stay on Track While On the Go
Whether you're headed out for a weekend getaway or jet-setting across the country, travel can throw even the best health routines off track. If you’re on a GLP-1 medication like semaglutide (Ozempic, Wegovy) or tirzepatide (Mounjaro, Zepbound), you might be wondering how to stay consistent while navigating airports, road trips, and hotel breakfasts.
Good news: with just a little planning, you can stay on track with your weight loss and wellness goals—without missing a beat (or a dose!).
Pack Smart: Don’t Forget Your Medication
First things first—make sure your GLP-1 medication makes it into your bag!
Always carry it in your carry-on, not your checked luggage (especially if you’re flying). You don’t want to risk lost bags or temperature fluctuations.
Many GLP-1s need to be kept refrigerated until first use. After that, they can usually be stored at room temperature for a limited time (check the label or ask your provider).
Use a travel cooler bag or insulated pouch with an ice pack if you’ll be in transit for a long time.
Pro Tip: Bring extra needles or pens, just in case, and always travel with a copy of your prescription or a doctor’s note.
Stick to Your Dosing Schedule
Whether you take your injection weekly or daily, keeping your schedule consistent matters—even if you're crossing time zones.
For weekly doses, aim to stick to the same day and time (give or take a few hours is usually fine).
Set a reminder on your phone so you don’t forget in the excitement of travel.
Crossing time zones? Choose whichever time keeps you closest to your regular routine, and adjust slowly if needed.
Make Food Choices That Feel Good
One of the perks of GLP-1 medications is reduced appetite—but that doesn’t mean you won’t be tempted by travel treats!
Focus on small portions of foods that make you feel your best (even if that includes a few indulgences).
Bring healthy snacks like nuts, protein bars, or fruit for when options are limited.
Avoid overeating just because you're "on vacation"—let your new, steadier hunger cues guide you.
Remember: GLP-1s help you tune into when you’re full—listen to that inner nudge and let it lead.
Hydration is Your Best Friend
Travel (especially flying) can leave you feeling dehydrated, which can amplify GLP-1 side effects like nausea or constipation.
Bring a refillable water bottle and sip throughout the day.
Skip sugary drinks and limit alcohol, which can irritate your stomach and throw off hydration.
Electrolyte powders or tablets are great to keep on hand—just in case.
Keep Things… Moving
GLP-1s can slow digestion, and travel can make this even more noticeable.
Prioritize fiber-rich foods like veggies, fruit, and whole grains.
Get up and move, even if it’s a walk around the airport or a quick stretch at a rest stop.
A travel-size probiotic or magnesium supplement might help if you’re prone to constipation.
Give Yourself Grace
Vacations and busy travel days are part of life—and your weight loss journey should support your lifestyle, not limit it.
If you miss a dose, eat something off-plan, or feel off-track, don’t stress. One meal, one day, or one detour doesn’t undo your progress. Just pick up where you left off.
In Summary
GLP-1 medications are designed to work with your body—not against your lifestyle. With a little planning and flexibility, you can travel confidently while continuing to support your health goals.
