Essential Insights for Traveling During Pregnancy

As I approached the customs line at Quito International Airport, I was surprised to see a dedicated queue marked by a sign featuring a pregnant woman. At just 12 weeks along, I wasn’t visibly pregnant, but I certainly felt the weight of my duffel bag and backpack. My brother suggested I stick out my belly as we headed toward the vacant line. Minutes later, after successfully navigating this special lane, we stepped out into the humid air of Ecuador’s capital.

Fast forward eleven days: after exploring Quito’s historic district and spending a week cruising the Galápagos Islands, I found myself behind at least 100 people in the passport control and security line at Miami International Airport. This time, there was no dedicated lane for pregnant travelers. I ended up run-walking a quarter mile through the terminal to catch my flight, feeling increasingly nauseous, before finally hailing a shuttle cart.

If you've been pregnant, you know there’s a long list of things people say you can’t do. “It feels like there’s a fear-based attitude surrounding travel during pregnancy,” says Alexis Stein of Alexis Stein Travel & Design, who has three young sons. “I wanted to avoid the mindset that women must stay home and rest.”

Traveling during pregnancy is generally safe, provided you’re feeling well and have your doctor’s approval. The second trimester is often the best time for trips, as the risk of miscarriage is lower and you haven’t yet entered the uncomfortable final trimester.

From my experience, having a secret travel companion can make your adventures feel extra special, whether you're fat biking on remote trails in Banff or learning to craft chocolate bars in Panama City. With a bit of planning, you can enhance these experiences even further.

Flying Essentials (and more)

Most airlines permit flying until 36 weeks of pregnancy, but typically restrict international travel to around 32 weeks. (Always check with your specific airline for confirmation.) It’s wise to carry a letter from your doctor that confirms your gestational age and clearance to travel. While you may not need it, being prepared is key.

When organizing your trip, try to avoid tight layovers. This will reduce stress and allow you time to grab a snack and visit the restroom. No one wants to hurriedly dash through an airport while pregnant. Additionally, remember that most travel insurance policies do not cover cancellations or medical emergencies linked to a normal pregnancy.

Opt for an aisle seat on your flight, allowing you easy access to the bathroom and the ability to stretch your legs.

Packing Wisely

Packing has always been a source of frustration for me, and it became increasingly time-consuming as my pregnancy progressed. Why? I had to try on all my outfits to ensure they still fit—a lesson I learned the hard way when I arrived at a bachelorette party in Palm Springs with flowy white pants that wouldn't even go above my thighs.

Think about how mobile your luggage is. A duffel bag might have been suitable for my cruise, but lifting and lowering it became more challenging as my belly grew. A roller bag will be your greatest ally.

Here are some essentials that traveling moms suggest adding to your bag: a maternity belly band to support your stomach and alleviate pressure on your lower back and legs; a comfortable pair of sneakers (even better if they’re slip-ons); and a travel-size pregnancy pillow in case the hotel pillows don’t meet your needs.

And perhaps most importantly, stock up on snacks. Hunger can strike unexpectedly, leading to nausea and dizziness. Include protein-rich options like nuts and protein bars, along with nausea-relief ginger chews, so you’re always prepared, whether your flight is delayed or your taxi hits a traffic jam.

Maintaining Your Health

First and foremost, consult your doctor about your travel intentions and any health concerns that may arise, such as necessary vaccinations, the presence of malaria, and risks of foodborne illnesses at your destination. Laura Shunk, president of the Colorado Restaurant Foundation and mother of two, reconsidered a trip to India during her pregnancy due to worries about clean water access and food safety, along with the lengthy flight duration.

Pregnant individuals are at a higher risk for blood clots, so most physicians advise wearing compression socks during flights. Whether traveling by plane, train, or car, make it a point to move around every hour to promote circulation and relieve tight joints and muscles. Simple exercises like seated figure fours, shoulder and neck rolls, and calf stretches can also be beneficial.

Staying hydrated is crucial during pregnancy. Carry a refillable water bottle (and flavored hydration packs) with you everywhere; a bottle with a filter is even more reassuring, ensuring you have access to clean drinking water.

Above all, listen to your body. You might find the need to take a break or step into an air-conditioned café while your travel companions finish a tour. That’s perfectly fine; now isn’t the time to rush through every tourist attraction.

Most importantly, whenever you spot a restroom, take the opportunity to use it. You'll find yourself needing to go more often than anticipated, so seize every chance you get.

Making Smart Location Choices

The only boundaries on where you can explore are the ones you impose on yourself. However, considering a few factors can enhance your experience:

How isolated is your destination?

The further you are from urban areas, the more challenging it may become to access healthcare if necessary, which can lead to additional stress. Familiarizing yourself with the nearest hospital can help alleviate some worries, and having an international phone plan ensures you can reach your doctor if needed.

What are your goals for this trip?

Stein rethought her plans to visit Bhutan because she wouldn’t be fit enough to hike to Taktsang (Tiger’s Nest) Monastery, which was a major reason for her trip. Is a trip to France truly worthwhile if you can’t enjoy the wine and unpasteurized cheese?

In the end, trust your instincts to make the best choices for yourself. Observing local customs can be insightful, according to travel writer Terry Ward, who has two young sons. While hot tubs and saunas are often deemed off-limits during pregnancy in the U.S., Finnish women have different norms. During her second trimester in Finland, Ward enjoyed the sauna.

You need to consider what you will feel comfortable with,” Stein adds. “Just because someone else traveled while pregnant doesn’t mean it’s right for you. You won’t enjoy yourself if you’re up all night feeling anxious.