How to Manage Travel Sickness While Pregnant - Practical Tips & Safe Remedies

Quick Takeaways

• Stay hydrated and snack smart before and during the journey.
• Ginger, vitaminB6, and acupressure wristbands are the most pregnancy‑friendly options.
• Avoid strong odors, heavy meals, and reading while in motion.
• Know the red flags that require a call to your midwife or doctor.
• Pack a simple checklist so you’re prepared for any queasy moment.

What is travel sickness a type of motion‑induced nausea and dizziness that can hit anyone traveling by car, train, plane or boat and why does pregnancy make it worse?

During pregnancy, hormonal shifts-especially higher levels of estrogen and progesterone-slow down the digestive tract. This slower gut motility means your stomach stays fuller longer, which can amplify the feeling of queasiness when your inner ear detects movement. Combine that with the increased blood volume and lower blood pressure, and you have a perfect storm for feeling sick on the road.

Common Triggers on the Move

Knowing what sets off travel sickness in pregnant travelers helps you avoid it. Typical culprits include:

• Reading or looking at screens that force your eyes to focus while your body is moving.
• Strong smells-cooking food, perfume, diesel fumes.
• Heavy, greasy meals right before departure.
• Sudden changes in altitude or direction, especially on small planes or winding mountain roads.

Safe Self‑Care Strategies

Before you start hunting for medication, try these pregnancy‑approved methods. Each one targets a different piece of the nausea puzzle.

1. Hydration is a game‑changer

Dehydration worsens nausea. Sip water, coconut water, or an electrolyte drink (choose low‑sugar options) every 15‑20minutes. Aim for at least 1.5L over a long journey. Keep a reusable bottle handy.

2. Ginger a root known for its anti‑nausea properties

Scientific studies show ginger can reduce nausea scores by up to 40% in pregnant women. Try one of these forms:

• Fresh ginger tea: steep 1g grated ginger in hot water for 5minutes.
• Ginger chews (check for added sugar).
• Capsules: 250mg, up to three times daily, but stay under 1g total per day.

3. VitaminB6 (Pyridoxine)

Many OB‑GYNs recommend 10-25mg of vitaminB6 as a first‑line treatment for pregnancy‑related nausea. It’s considered safe throughout all trimesters. Look for prenatal vitamins that already contain 10mg B6.

4. Acupressure Wristbands

These bands press on the P6 (Neiguan) point on the inner wrist. A small study in 2023 found 60% of pregnant travelers felt relief after wearing the band for 30minutes. No side effects, no pills.

5. Positioning and Breath

Sit in the middle seat if you’re on a plane-this part feels the least turbulence. Keep your head upright, and practice slow, deep breathing: inhale through the nose for four counts, hold two, exhale through the mouth for six.

When to Call Your Healthcare Provider

If simple tricks aren’t enough, it’s time to talk to a professional. Seek advice if you notice any of these signs:

• Vomiting more than twice a day, leading to possible dehydration.
• Dark urine, dizziness, or rapid heart rate.
• Inability to keep any food or fluids down for more than 24hours.
• Severe abdominal pain or cramping.

Your doctor obstetrician or midwife who oversees your prenatal care may prescribe a pregnancy‑safe anti‑emetic such as doxylamine‑pyridoxine (Diclegis) or a low‑dose antihistamine. These medications are classified as CategoryA/B for pregnancy and have a solid safety record.

Comparing the Most Common Safe Remedies

Pre‑Trip Checklist for Expectant Travelers

1. Schedule a brief prenatal check‑up 2‑3weeks before departure.
2. Pack a hydration kit: reusable bottle, electrolyte tablets, ginger tea bags.
3. Bring a small supply of vitaminB6 tablets or a prenatal vitamin that contains B6.
4. Include an acupressure wristband and a few ginger chews for quick relief.
5. Eat a light, protein‑rich snack (e.g., whole‑grain crackers with cheese) 30minutes before boarding.
6. Choose seats in the middle of the vehicle or aisle seats on a plane for easier access to the restroom.
7. Download offline maps or entertainment that doesn’t require looking at a screen while moving.
8. Write down emergency contacts, your OB‑GYN’s after‑hours line, and any medication details.

Putting It All Together - A Sample Day on a Long Train Ride

Imagine you’re traveling from Edinburgh to Rome by train (≈19hours). Here’s how the plan might look:

• Morning: Breakfast of oatmeal with sliced banana and a glass of water. Take 10mg B6 with your meal.
• Departure: Slip on the acupressure wristband. Sip ginger tea (one tea bag in a thermos) every 30minutes.
• Mid‑journey: Light snack of yoghurt and a handful of almonds. If you feel a wave of nausea, pause, close your eyes, and practice deep breathing for two minutes.
• Afternoon: Walk the aisle once every two hours to keep circulation moving and to get fresh air.
• Evening: Finish the day with a warm broth and a small piece of ginger candy before bedtime.

By staying proactive-hydrated, lightly fed, and equipped with safe remedies-you reduce the odds of a miserable trip.