Poolside Poops: Why Your Gut Feels Off on Vacation (& How to Fix It)

Vacay vibes? Check. Cute swimsuit? Double check. Gut that suddenly forgot how to do its job? Ugh, check.

If you’ve ever found yourself bloated in a bikini, constipated by the pool, or wondering why your stomach feels like it’s on a different time zone than your flight itinerary, you’re not alone. Your digestive system can be a little high-maintenance when you disrupt its routine, and vacation is basically a smorgasbord of digestive sabotage.

Let’s get into why your gut feels off when you’re sipping margaritas at the resort, and what you can do to actually enjoy your vacation without feeling like you packed a brick in your belly.

1. Your Gut is Obsessed With Routine (And Vacation is the Opposite)

Let’s face it: your gut is a creature of habit. It loves consistency-meal timing, sleep, hydration, movement. So when you trade your morning smoothie and yoga for bottomless brunch and poolside lounging, your gut is like, “Excuse me, where is my 7 a.m. psyllium shot?”

Vacation throws off your biological clock, aka your circadian rhythm. This affects your digestive hormones, gut motility, and even microbiome activity. Translation? You’re not pooping like your usual self.

Fix it:

• Try to wake up at the same time each day (even if it’s a little later than usual).
• Start your morning with water + fiber (yes, bring that Hona Fiber + Greens with you!).
• Get sunlight within the first hour of waking - it helps reset your gut-brain axis.

Also, don’t underestimate the power of mindful movement in your routine. Even five minutes of morning yoga or light stretching helps to cue your digestive system that it’s time to get going. Your gut loves predictability, so even if you're exploring a new city, create micro-routines to keep things running smoothly.

2. Flying, Driving, and Sitting = Gut Slowdown

You know what’s not great for digestion? Sitting still for hours, being slightly dehydrated, and tensing up in travel mode.

Whether you’re stuck in the car or crammed in economy, your gut’s movement (aka peristalsis) slows down. Less motion = less digestive flow. Pair that with travel stress and a diet of random gas station snacks, and boom…vacation constipation.

Fix it:

• Move every hour: stand, stretch, or do a few squats during bathroom breaks.
• Walk after meals (even 10 minutes can help move things along).
• Stay hydrated (your gut needs water to “flush”).

Make it a game: set a “get-up” alarm on your phone every 60 minutes. Bonus points if you do a few stretches in the aisle or at a scenic overlook. Movement literally massages your intestines from the outside in. No gym? No problem. A few sun salutations at the hotel or a brisk walk on the beach works wonders.

3. Vacation Meals Can Wreck Your Gut (But They Don’t Have To)

Vacation meals are fun. But let’s be real: they’re often a buffet of bloating. More fried foods, bigger portions, less fiber, and sweet cocktails... it adds up.

You’re not doing anything wrong, you’re just doing something different, and your gut’s not ready.

Fix it:

• Bring fiber with you (Hona’s single-serving packs were made for this).
• Eat a veggie-based starter (salad, crudité, etc.) before diving into the heavier stuff.
• Stay mindful of how much you’re chewing…yes, digestion starts in your mouth!

Also, don’t fear the menu-customize! Ask for dressing on the side, request steamed veggies instead of fries, and don’t be afraid to split meals. Balance indulgence with intention. Your gut isn’t asking for a food vacation-it just wants a little consideration amid the fun.

4. Alcohol + Dehydration = Recipe for Digestive Disaster

Tropical drinks are delicious. But alcohol is a known gut disruptor. It messes with your gut lining, disrupts beneficial bacteria, dehydrates you, and slows motility.

Even a couple of drinks can leave you bloated and backed up.

Fix it:

• Alternate cocktails with water or sparkling water.
• Add citrus (like lime) to help stimulate digestion.
• Drink extra water before bed and first thing in the morning.
• Consider a hydration pack or trace minerals if you're sweating more than usual.

Want to keep things festive? Try mocktails with digestive herbs like ginger, mint, or lemon. They're gut-friendly, hydrating, and won't leave you with the dreaded post-margarita bloat. You can also mix your Hona Fiber + Greens with cold sparkling water for a refreshing, gut-loving poolside drink.

5. Vacation Sleep is Often... Not Great

New beds. Time changes. Different schedules. Too much wine. All of it can mess with your sleep-and your sleep is directly tied to gut health.

Your gut microbes actually have their own sleep-wake cycles. Poor sleep = disrupted microbiome = sluggish digestion.

Fix it:

• Bring a sleep mask and magnesium (your gut and your brain will love it).
• Try to go to bed and wake up within 1–2 hours of your usual times.
• Limit screens at night and aim for natural light in the morning.

If jet lag is a factor, help your body adjust by gradually shifting your schedule a few days before your trip. And when you land, prioritize hydration and daylight exposure over caffeine to reset your rhythm naturally. Your gut will adjust faster, and so will your mood.

6. Your Gut is Listening to Your Stress Levels

Even when you're relaxing, vacation can sneak in stress - airport lines, late flights, family dynamics, or just the pressure to relax perfectly.

The gut and brain are in constant communication. When stress levels spike, digestion slows and inflammation increases. And yes, even excitement counts as stress!

Fix it:

• Deep belly breathing before meals.
• Listen to calming music or a podcast on the plane.
• Laugh often (it’s literally a digestive stimulant).

You don’t have to do full-on meditation (unless that’s your thing). Even a short walk alone, a few deep breaths before dinner, or journaling your thoughts before bed can reset your nervous system. When you relax your brain, you relax your belly too.

7. The Bathroom Schedule Gets... Weird

Let’s be honest, most of us don’t love pooping in unfamiliar places. Whether it’s a shared hotel room or public restrooms on the road, that hesitation can lead to holding it in.

When you resist the urge to go, your body stops sending the signal. That means harder stools, more gas, and a very grumpy gut.

Fix it:

• Create a “bathroom routine” even when traveling. Morning fiber, hydration = go time.
• Bring a travel-sized room spray or sound machine if you’re shy.
• Don’t ignore the urge…when you gotta go, go!

Set yourself up for success by treating bathroom time as sacred, even on the go. Look for quiet restrooms in hotel lobbies, museums, or cafes instead of crowded tourist spots. And remember: everyone poops. It’s just biology, not embarrassment.

Emergency Gut Travel Kit (aka Your Poolside Poop Prevention Pack):

Here’s what I always pack:

• ✅ Hona Fiber + Greens single-serve packets
• ✅ Electrolyte mix or trace minerals
• ✅ Magnesium (for nightly regularity)
• ✅ Herbal tea (peppermint or ginger)
• ✅ Healthy travel snacks (chia bars, nuts, dried fruit)
• ✅ Sleep mask + earplugs
• ✅ Probiotic (if you’re used to taking one at home)

Optional extras:

• 🔹 Travel bidet (yes, it's a thing and your gut will adore you)
• 🔹 Digestive enzymes (especially for rich or unfamiliar meals)
• 🔹 Compression socks (to prevent blood pooling and promote circulation on long travel days)

Trust me, your future poolside self will thank you.

Final Thoughts: You Deserve to Feel Amazing on Vacation

Vacations are meant to be joyful—not gut-ruining. With a little preparation and a lot of intention, you can support your digestion and still enjoy all the food, fun, and freedom that come with getting away.

The key isn’t being perfect, it’s being proactive.

So, bring the fiber. Drink the water. Move your body. Poop when you need to. And above all, don’t let digestive drama ruin your downtime.

Your gut may be a little particular, but when you treat it right, it shows up for you. Even in a swimsuit. Even on a plane. Even after a double scoop of gelato.

Now go enjoy that trip. (And don’t forget to pack your greens!) 💚🌴

Want to make travel digestion a breeze? Join the many frequent flyers, pilots, and travel pros who swear by Hona Fiber + Greens. It's your secret weapon for smoother trips, and smoother poops. ✈️💩🌿