Traveling While Pregnant: How to Travel in Each Trimester

So many of us women who love to travel go through some big life transitions. First, we’re traveling solo or with friends, then with a partner. But what happens when you become pregnant? Many of us think that our travel days are over, but think again! Traveling while pregnant can be a fabulous and safe experience, with a little preparation. In fact, during my pregnancy, I took nine trips (including one international). As always, check in with your doctor before making any travel plans to ensure you and baby are healthy enough to be away from home.

First Trimester

Take It Slow

For anyone who plans trips in advance, traveling while pregnant may inevitably fall during your first trimester. Unfortunately, many of us aren’t lucky enough to plan exactly when we will get pregnant, and an upcoming trip after your positive pregnancy test might already be in the calendar.

For many women, the hormonal changes that come with the first trimester hit you like a ton of bricks. You’re nauseous, tired, and hungry, while trying to navigate your changing body. My best advice for first trimester travel is to slow things down.

Even though I was nauseous through my first trimester, I thought that I would be able to travel as I used to. That meant being super active with sightseeing, walking around, and experiencing all our destinations had to offer. Well, my body and baby had different plans.

On a trip to Washington, DC, my husband and I decided to walk around the Tidal Basin to see the cherry blossoms. It was a leisurely stroll that took us about an hour. Problems arose when we decided to walk the additional 20 minutes back to our hotel. Typically, this would have been fine. It was a beautiful spring day.

The walk was slightly uphill—about a 5% incline—which normally wouldn’t have been an issue. But while pregnant, it became a huge challenge (as your growing belly can constrict your diaphragm, making deep breaths harder). What should have been a 20-minute walk took us over an hour. People of all ages were passing me on both sides as I huffed and puffed up this tiny hill, completely out of breath. It was frustrating, and I hadn’t realized just how much my body had changed in such a short time.

A few weeks later, when we traveled to the Finger Lakes for a wedding, I was better prepared to take it slow. The walk from our rental house to the wedding venue was only 15 minutes, but I made sure to allow for an hour just in case. And when it came to the end of the reception and friends wanted to go out, I went to bed. The moral of the story is, in your first trimester, allow yourself more time than you would have in the past.

Tips for Traveling in the First Trimester:

1. Rest Often: Schedule downtime between activities, such as a morning nap or an afternoon lounge at the hotel.
2. Pack Anti-Nausea Essentials: Sea Bands and ginger chews were lifesavers for me! If your nausea becomes unbearable, consult your doctor about medications that can help make your experience more manageable.
3. Choose Nearby Destinations: Stick to locations that don’t require long-haul flights to avoid overexertion.
4. Bring Layers: Hormonal changes can make you feel hot or cold unexpectedly. Having layers ensures you’re comfortable.

Recommended Places to Visit:

• Relaxing Retreats: Coastal towns or lakeside cabins for quiet, scenic environments.
• Easy Urban Getaways: Cities with minimal walking and good public transportation.

Essential Items for First Trimester Travel:

• Reusable Water Bottle: Stay hydrated throughout the trip. My favorite water bottle.
• Snacks: High-protein options like granola bars or mixed nuts to combat sudden hunger.
• Comfortable Shoes: Opt for slip-on sneakers or flats with excellent arch support to keep your feet comfortable and supported during long walks or travel days. I also wore orthodic inserts in my shoes throughout my pregnancies. You can get fitted for them at at Dr. Scholl’s Orthodics Kiosk. Find a location near you here.
• Comfortable Clothes: Choose lightweight, breathable fabrics to stay cool and comfortable. Even if your body hasn’t changed significantly yet, avoid jeans or any clothing that might compress your belly. Prioritize stretchable and relaxed fits for ease of movement.

Second Trimester

Get Active

The second trimester is the best time for traveling while pregnant. For many women, the nausea and exhaustion stop. You’re getting more comfortable in your growing body. Your energy goes up, and you’re feeling great—maybe even glowing! It’s the perfect time to take your babymoon, especially if you enjoy active city sightseeing or adventure travel.

We decided to do a little bit of both and took a 2-week trip out west to see some of the national parks in Utah and Arizona. That’s right, I hiked the Grand Canyon at 22 weeks pregnant. And you can, too! Bring along the lesson from your first trimester. Take things slow, but also relish in your newfound energy and that pregnancy glow.

Tips for Traveling in the Second Trimester:

1. Plan a Babymoon: This is the ideal time for a getaway with your partner.
2. Stay Active: Incorporate light hiking, walking tours, or yoga classes into your itinerary. Exercise helps prepare your body for labor and deliveryby strengthening your muscles and giving you energy and strength.
3. Listen to Your Body: Take breaks when needed and don’t push beyond your comfort zone.
4. Prepare for Sun Exposure: A natural increase in melanin during pregnancy is responsible for areas of darkened skin, especially on the face. To minimize this “mask of pregnancy” called chloasma, be sure to wear sunscreen and a hat while in the sun. My favorite face sunscreen.

5.Consider Travel Health Insurance: It’s essential to have travel pregnancy insurance that includes coverage for pregnancy-related care and potential medical emergencies, especially when traveling abroad. Verify that your policy covers prenatal checkups, complications, and emergency delivery, as well as any costs associated with healthcare in your destination country. Always review the terms carefully before your trip.

Recommended Places to Visit:

• National Parks: Enjoy light hikes and scenic views at Zion, Yellowstone, or Bryce Canyon.
• Resorts and Beaches: All-inclusive resorts in places like Mexico or the Caribbean are perfect for relaxation and pampering.

Essential Items for Second Trimester Travel:

• Maternity Belt: Helps support your growing belly during long walks.
• Travel Compression Socks: Great for preventing swelling during flights or long drives.
• Maternity Swimsuit: For poolside relaxation or beach adventures.
• Light Backpack: Keep essentials like snacks, water, and your phone easily accessible.

Third Trimester

Relax & Reconnect

For me and for many women, you bring your good pregnancy feelings from the second trimester into the third. The only issue is that your body is continuing to grow, and that, more than anything, is what will limit you physically if you are traveling while pregnant in the third trimester. Although it’s super important to bring along what you learned in the first two trimesters—take things slow and remain active (you have to prepare for the birth, after all!)—the third trimester is the perfect time for you to pamper yourself, relax, and preemptively catch up on the sleep you’ll soon miss.

As always, ask your doctor if it’s safe for you to travel any time during pregnancy but especially in your third trimester. Many airlines prohibit pregnant women from flying after 36 weeks and require a letter from your midwife or GP after 28 weeks confirming your due date, health, and an uncomplicated pregnancy. My doctor cleared me fortraveling while pregnant, but we decided to keep most of our trips short and close to home.

One of my favorite trips we did in the third trimester was a weekend at a winery/spa about 2 hours from where we lived. It was the perfect place for pampering, yummy food, romantic dinners, and lounging by the pool. It was also really special for me that we brought home a few bottles of wine from my husband’s tasting (I, of course, did not taste any wine!) to enjoy together after our son was born.

Your third trimester is ideal for checking in with yourself and your partner. Your life is about to change in a huge and wonderful way. Enjoy these last few months of traveling as a twosome. Do things that you might not get to do in the coming months like long, leisurely dinners, spa days, and trips to the theater.

Tips for Traveling in the Third Trimester:

1. Stay Close to Home: Choose destinations within a few hours of travel time in case you experience any early labor symptoms.
2. Prioritize Comfort: Opt for luxurious accommodations with spa services or amenities like a pool.
3. Make a Note of Local Hospital Locations: Research nearby healthcare facilities in case of an emergency. Confirm with your health insurance if you already have travel pregnancy insurance for coverage in case any inconvenience occurs.

Recommended Places to Visit:

• Local Getaways: Quaint bed-and-breakfasts or nearby spa resorts.
• Short Road Trips: Explore charming countryside towns or scenic drives.
• Staycations: Book a luxury hotel in your city to enjoy some pampering without the travel hassle.

Essential Items for Third Trimester Travel:

• Maternity Pillow: A must-have for hotel stays to ensure a good night’s sleep.
• Loose, Comfortable Clothing: Maxi dresses or stretchy maternity leggings for ultimate comfort.
• Hospital Bag Checklist: If you’re close to your due date, pack essentials just in case.

Throughout Your Pregnancy

A few lessons that I learned along the way that will apply to every trip during your pregnancy:

• Hydrate: Water is so important during pregnancy, whether you’re near or far from home. Carry a water bottle with you and make sure you’re getting as much as you need.
• Bring snacks: You never know when a hunger attack is going to hit.
• Wear supportive shoes: Avoid swelling and discomfort with good footwear.
• Know where the bathrooms are: You are going to have to go more than you think.
• Encourage circulation: Wear compression socks and take walking breaks.
• Bring comfort items: Travel with anything that helps you feel at ease, even if it takes up more space in your bag.

For more information, review the CDC Yellow Book recommendations for traveling while pregnant.

Final Thoughts

Pregnancy is a unique and wonderful time in your life, and it doesn’t have to limit your love for travel. With careful planning, listening to your body, and the right essentials, you can enjoy safe and memorable trips in every trimester. Whether you’re hiking the Grand Canyon, relaxing at a spa, or sightseeing in a city, traveling while pregnant can be a beautiful adventure.

Did you travel while pregnant or are you planning to? Let me know! Feel free to email me or send a message on Instagram—I’m always happy to share more tips and insights to help you travel.