The destination might be the highlight, but getting there isn’t always smooth sailing. You can be navigating the hairpin bends of a mountain pass, setting off on a cross-country road trip or settling in for a long-haul flight… your body can react in surprising ways.
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Motion sickness, blocked ears, swollen ankles, headaches and stiff muscles are all common travel complaints, but most can be prevented with a little planning. Here’s how to stay comfortable from departure to arrival.
Carsickness and motion sickness
If you’ve ever felt queasy on a winding mountain pass or rough ferry crossing, you know how quickly motion sickness can ruin a journey. It happens when your inner ear senses movement that doesn’t match what your eyes are seeing, confusing your brain.
How to prevent it
- Sit in the front passenger seat if you’re travelling by car.
- On a plane, choose a seat over the wings where there’s generally less movement.
- Keep your eyes on the horizon rather than looking down at a book or your phone.
- Avoid scrolling through social media or watching videos on twisty roads.
- Eat a light meal before travelling, rather than something greasy or overly rich.
- Keep fresh air flowing through the car where possible.
- Ginger sweets, ginger tea or peppermint may help settle mild nausea.
- If you regularly experience severe motion sickness, speak to your doctor or pharmacist before travelling.
Popping or blocked ears
Changing altitude on flights and mountain passes affects the pressure inside your ears. While the popping sensation is normal, it can sometimes become uncomfortable or even painful.
How to prevent it
- Swallow frequently during take-off, landing or steep climbs.
- Chew gum or suck on boiled sweets.
- Yawn whenever you feel pressure building.
- Try the gentle Valsalva manoeuvre by pinching your nose, closing your mouth and blowing very gently.
- If you have a cold or allergies, speak to your pharmacist about a suitable decongestant before flying.
If your ears remain painful or blocked for several days after travelling, it’s worth seeing a healthcare professional.
Swollen feet and legs
After hours in a car or plane seat, your shoes may suddenly feel much tighter than when you left home. Sitting still allows fluid to collect in your lower legs and feet.
How to prevent it
- Walk around every couple of hours during road trips.
- On flights, get up and stroll the aisle whenever it’s safe.
- Roll your ankles and flex your feet while seated.
- Wiggle your toes regularly.
- Stay hydrated throughout your journey.
- Avoid tight clothing that restricts circulation.
- Consider compression socks for longer flights, particularly if you’re at increased risk of swelling.
Stiff muscles, sore backs and aching necks
Hours in the same position can leave you feeling stiff before your holiday has even begun.
How to prevent it
- Adjust your seat so your back is properly supported.
- Use a travel pillow if you’re prone to neck pain.
- Stretch every time you stop.
- Roll your shoulders and gently stretch your neck during breaks.
- Change your sitting position occasionally instead of staying completely still.
Dehydration
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Whether you’re driving through the Karoo or flying across continents, it’s surprisingly easy to drink too little. Airplane cabins are particularly dry, while drivers often avoid drinking enough to reduce bathroom stops.
How to prevent it
- Sip water regularly throughout your journey.
- Carry a reusable water bottle.
- Eat water-rich snacks like oranges, grapes and cucumber.
- Limit alcohol and excessive caffeine, which can contribute to dehydration.
Headaches
Travel headaches can have several causes, including dehydration, poor posture, stress, bright sunlight, motion sickness and changes in altitude.
How to prevent them
- Drink enough water.
- Wear sunglasses when driving in bright conditions.
- Eat regular meals instead of skipping them.
- Get enough sleep before travelling.
- Take breaks during long drives.
Dry eyes, skin and lips
Long flights often leave travellers feeling dried out thanks to low cabin humidity.
How to prevent it
- Apply moisturiser before and during long flights.
- Pack a nourishing lip balm.
- Blink regularly if you’re reading or watching a screen.
- Wear glasses instead of contact lenses if your eyes are sensitive.
- Use lubricating eye drops if recommended by your optometrist.
Constipation
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Changes in routine, limited movement and dehydration can all slow digestion while travelling.
How to prevent it
- Drink plenty of water.
- Snack on fruit, nuts and other fibre-rich foods.
- Walk whenever possible.
- Don’t ignore the urge to use the bathroom.
Fatigue
Long drives demand concentration, while flights and changing time zones can leave you exhausted.
How to prevent it
- Get a good night’s sleep before travelling.
- Swap drivers regularly if possible.
- Stop every two hours to stretch and refresh.
- Avoid driving when you’re feeling drowsy.
- Remember that coffee is not a substitute for rest.
If you’re struggling to keep your eyes open behind the wheel, pull over somewhere safe and rest. Arriving later is far better than not arriving at all.
Sun exposure
Road trips often involve scenic viewpoints, picnic stops and outdoor attractions, making it easy to underestimate how much sun you’re getting.
How to prevent it
- Apply sunscreen before leaving.
- Reapply every two hours if you’re spending time outdoors.
- Wear sunglasses and a wide-brimmed hat.
- Cover up with lightweight clothing where possible.
Heat exhaustion
Travelling during South Africa’s warmer months can increase your risk of heat-related illness, especially if you’re hiking or sightseeing after a long drive.
Watch out for
- Dizziness
- Heavy sweating
- Nausea
- Headache
- Muscle cramps
- Feeling weak or faint
Reduce your risk
- Drink water regularly.
- Rest in the shade during the hottest part of the day.
- Wear light-coloured, breathable clothing.
- Avoid strenuous activity in extreme heat.
Deep vein thrombosis (DVT)
Although uncommon, sitting still for many hours can increase the risk of deep vein thrombosis, a blood clot that usually develops in the leg. The risk is higher on long-haul flights and in people with certain medical conditions or other risk factors.
Lower your risk
- Walk around regularly.
- Stretch your legs while seated.
- Stay hydrated.
- Wear compression stockings if your healthcare provider recommends them.
- Speak to your doctor before travelling if you’ve previously had a blood clot or have other risk factors.
Mild altitude discomfort
Driving over high mountain passes or visiting elevated destinations can sometimes trigger headaches, dizziness or mild shortness of breath as your body adjusts.
How to cope
- Ascend gradually where possible.
- Drink plenty of water.
- Avoid overexerting yourself immediately after arriving.
- Take regular breaks if you’re driving through high-altitude areas.
When should you seek medical attention?
Most travel discomforts improve once you’ve had a chance to move around, rehydrate or rest. However, seek medical help if you experience:
- Swelling in only one leg, especially if it’s painful or red.
- Chest pain or difficulty breathing.
- Severe or persistent vomiting.
- Ear pain that doesn’t improve after several days.
- Fainting or confusion.
- Symptoms of heat stroke, such as confusion, loss of consciousness or a very high body temperature.
Signs that fatigue is becoming dangerous: When it’s time to stop driving, hiking or pushing through
