Your Summer Travel Health Kit
A few weeks ago, I traveled to Europe with nine other people.
We hiked, ate lots of new foods, walked miles—and visited pharmacies we hadn’t planned to.
I came home with a clearer picture of what actually helps to have on hand when traveling.
When you’re in a group, minor health issues compound.
One person has allergies or an upset stomach.
Someone else has a headache.
Another isn’t sleeping well in a new time zone.
And because you’re on the move, you don’t always have the luxury of waiting things out.
That’s when it clicked: a well-stocked travel health kit isn’t optional. It’s part of the logistics.
First Things First: Your Daily Medications
This is what gets left behind most often.
If you’re on HRT, pack it — and pack extra in case of delays.
Split your supply between your carry-on and checked bag.
Forgetting estrogen, progesterone, or testosterone — even for a short time — can disrupt your entire trip:
– hot flashes
– mood shifts
– sleep issues
– headaches
The same applies to any regular medications:
– EpiPen or anaphylaxis kit
– asthma inhaler
– blood pressure medication
– thyroid medication
– antidepressants
– birth control
– medications for chronic conditions
Keep them in original bottles if possible, or in a clearly labeled organizer.
Pro tip: Set reminders on your phone—especially for anything timed (like an estrogen patch). Time zones will throw off your routine.
The Essentials
*Items marked with an asterisk are available in my Fullscript travel collection (linked at bottom of newsletter).
For Allergic Reactions
Diphenhydramine (Benadryl)
New environments = new exposures.
Bring what you know works for you.
For Digestive Upset
Atrantil*
Helpful when your system doesn’t love unfamiliar foods.
For Gas and Bloating (Especially on Flights)
Simethicone (Gas-X)*
Air pressure changes can expand intestinal gas—this helps relieve that pressure.
For Constipation
A gentle stool softener (like docusate sodium)or magnesium citrate*
Travel, food changes, and routine shifts can slow things down.
For Immune Support
Vitamin C, D, and Zinc*
Not a guarantee—but a reasonable layer of support, especially around flights.
Pro tip: Maintaining Vitamin D levels year-round gives you a stronger baseline.
For Sleep
Plant-based melatonin (Herbatonin)* or magnesium*
Helpful for resetting your internal clock. Take it at your destination bedtime—even on the plane.
Also pack:
eye mask
ear plugs
For Jet Lag
Creatine*
Emerging research suggests it may support cognitive function during sleep disruption. If you’re new to creatine, start before your trip and build up slowly.
For Pain and Inflammation
Ibuprofen
Helpful for headaches, sore feet, and muscle fatigue. (Not appropriate for everyone—check with your provider if needed.)
For Cold Symptoms
A decongestant
Helpful if you’re feeling run down but still need to function.
The Gear
Sunscreen
Aloe Up Sport Performance SPF 30
Lightweight, non-chalky, and well-rated by EWG
Sun Protective Clothing
Lightweight sun shirt (Columbia is a good option)
Something breathable enough that you’ll actually wear it
Hats
Foldable, packable, and comfortable in heat(Scala makes good options)
Small Tote or Foldable Backpack
For daily essentials—water, sunscreen, snacks, purchases
The Framework
Not everyone will need everything on this list.
Choose based on your body and your tendencies.
Travel disrupts your baseline:
– sleep
– routine
– food
– stress
– movement
When those all shift at once, your systems are more likely to react.
A good travel kit isn’t about treating disease.
It’s about supporting your body’s ability to adapt.
Your Move
Before your next trip:
Identify what your body tends to react to
Pack a few extras of your essentials
Locate a nearby pharmacy once you arrive
And prioritize the basics:
SLEEP
HYDRATION
MOVEMENT
A stocked kit gives you options—and helps you address issues before they derail your trip.
Warmly,
Dr. Krista
Dr. Krista’s FullScript Store
https://us.fullscript.com/welcome/kanderson-ross/store-start
Fullscript Instructions – In order to purchase these high quality/physician-grade supplements, you must set up an account by submitting your email address. Then you will see the storefront with a list of “collections” on the left side of the page. The Travel Pack is at the top of the Collections list with products referenced in this article. If you have any trouble, please email support@drkrista.com
Fullscript Disclosure – Some product links in this newsletter are affiliate links through Fullscript, a professional-grade supplement dispensary. If you purchase through my Fullscript storefront, I may receive a small commission at no additional cost to you. I only recommend products I use personally or in my clinical practice. This is not a sponsored post, and my recommendations are not influenced by affiliate arrangements. Individual results may vary.