Ditch the diabetes travel stress! Here’s your ultimate traveling with diabetes checklist for stress free adventures. Built on real-life adventures with type 1 diabetes, this guide will equip you with the extra, must-have essentials to conquer any journey all while keeping your blood sugar in check!
As the parent of a teenager with type 1 diabetes, the prospect of travel used to send shivers down my spine. Imagine the worry – Navigating airport security in a local language, explaining why her pump can’t go through the x-ray machine, a bag full of coolers, supplies and needles, dealing with jet lag disrupting insulin schedules, and the never-ending niggle at the back of your mind of dealing with hypoglycemia (low blood sugar) in unfamiliar surroundings. But here’s the secret; you don’t have to let type 1 diabetes hold you back!
Over the past four years, we have embarked on incredible adventures as a family. We’ve carved fresh tracks down snowy slopes in the French Alps, trekked through the lush rainforests of Borneo, and walked miles marvelling at the many sights of European cities. These experiences haven’t been without their challenges, of course. There were moments of high blood sugar as the “carb guestimate” was totally wrong, missed meals due to being stuck on a plane for hours with only sweets and glucose tablets to sustain blood sugars, and the occasional insulin pump malfunction that required a little quick thinking. But through it all, we’ve learned some invaluable lessons about managing type 1 diabetes on the go.
My previous article Type 1 Diabetes Travel Hacks is a thorough culmination of these travel experiences full of lots of tips. However, this article focuses more on all the other easily forgotten essentials. These must-haves transformed our trips from daunting experiences to some of our most cherished memories.
Must-Have Essentials Checklist: Your Travel Companions for Blood Sugar Balance
Living with diabetes shouldn’t stop you from exploring the world! But with all the excitement of planning your trip, it’s easy to forget some key essentials that can make a big difference in managing your diabetes while on the go. Whether you’re rocking an insulin pump, relying on pens and injections, or using a continuous glucose monitor (CGM), with a little extra preparation, you really can enjoy stress-free travel in 2024!
Here, I’ll share my 6 must-have essentials that have become the cornerstones of our diabetic travel routine. These go beyond the diabetes supplies that you always pack like insulin, medication, plenty of snacks to treat hypos, blood glucose meter & test strips. These are the extras that have made all the difference for us, ensuring smooth sailing (or skiing, as the case may be) along the way.
1. Keep it Cool: Insulated Travel Case for Insulin
This has to be the most important addition to our diabetes travel kit! As trust me there is nothing more stressful than spoiling your insulin because of heat. And yes we have done this! A few weeks after diagnosis we had a serious heatwave in the UK. We went away for a few days and stupidly left the insulin baking in the medical bag for hours. Not ideal!
Travelling in a hot climate and high temperatures can damage insulin, making it less effective. You will no doubt notice this when it just doesn’t seem to be acting as it should and it’s like injecting water. That’s why an insulated travel case is your best friend. It will keep your insulin (including pre-filled insulin pens or cartridges) at a safe temperature.
Our travel essentials kit wouldn’t be complete without our Frio wallet and a portable insulin cooler. Both options fit securely in our carry-on luggage and have become essentials for worry-free adventures. Both ensure our insulin stays perfectly chilled, no matter where we roam and whether we have access to a fridge or not.
The Frio Insulin Wallet
A Frio wallet is a specific brand of evaporative cooling wallet. These wallets are designed to keep insulin and other temperature-sensitive medications cool without the need for electricity or refrigeration.
Here’s how Frio bags work:
- Inner Wallet: This contains a specially formulated crystal mixture.
- Activation: When submerged in water for a specific time (as instructed by the manufacturer), the crystals absorb water and expand, forming a cooling gel.
- Cooling Effect: As the gel evaporates, it draws heat away from the contents of the wallet, creating a cool environment for your insulin.
The Benefits of Frio Bags
- Portable and Convenient: No need for a fridge or ice packs, making them ideal for travel and fitting in your carry-on bag
- Rechargeable: Simply re-activate the crystals by soaking them in water again.
- Safe and Reliable: Frio bags maintain a cool temperature range suitable for insulin for an extended period (typically around 45 hours).
Things to Consider
- Activation Time: Make sure you factor in the time required to activate the crystals before needing to use your insulin.
- Re-activation Needs: Depending on the length of your trip, you might need to re-activate the crystals periodically.
- Size and Capacity: Frio bags come in various sizes, so choose one that can accommodate your insulin needs.
A Portable Insulin Cooler
A portable insulin cooler is a thermal cooler designed specifically to keep insulin and other medications cool while travelling or on the go. Unlike Frio wallets, they rely on external cooling sources like ice packs or gel packs to maintain a safe temperature range for your insulin. Some also have USB charging so that they can act as a portable fridge like the 72 Hours Insulin Cooler by 4 All Family (which I highly recommend)
Here’s a breakdown of portable insulin coolers:
Function:
- Insulated Interior: The interior of the cooler is insulated to retain coolness.
- Cooling Source: External ice packs or gel packs are placed inside to create a cool environment for your insulin.
- Temperature Regulation: The insulation helps maintain a cool temperature for an extended period
Benefits of Portable Insulin Coolers
- Larger Capacity: Portable coolers can typically hold more extra insulin vials or pens than Frio wallets.
- Reusable: The cooler itself can be used repeatedly with fresh ice packs.
- Versatility: Some coolers offer additional compartments or a plug-in option to convert the cooler to a portable fridge.
Things to Consider
- Size and Weight: Portable coolers can vary in size and weight, so choose one that’s comfortable to carry based on your travel needs. And can easily fit into your Hand luggage
- Re-icing Needs: Depending on the cooler’s insulation and the ice pack’s lifespan, you might need to re-ice periodically.
Go to my shop for direct links, a discount on the cooler, as well as my favourite insulated bag which has become the perfect hand luggage bag for all our medical supplies!
2. Fuel for Adventure: Pack Smart Snacks & Light Meals for Balanced Blood Sugars
Travel days can disrupt your usual routine, with delayed meals, increased physical activity (carrying heavy luggage, catching planes and trains) as well as jet lag from time zone changes. Packing a variety of healthy snacks and also a light meal option (particularly in the case of being prepared for delays) is crucial to keep your blood glucose levels in check. Along with your “always with you” fast-acting carbs like glucose tablets or dried fruit for those low blood sugar moments, you should have a good selection of slower-digesting options too.
Here is a selection of my favourite snacks to pack for a travel day:
Whole-wheat pita bread with sliced meat or hummus and vegetables: Pack a whole-wheat pita bread, sliced turkey or hummus with lettuce and cucumber for an easy portable meal option.
Roasted chickpeas: These tasty snacks are a great source of protein and fibre. Make them at home or you can buy them at the supermarkets. I love these Sainsbury’s Salt & Vinegar Crunchy Chickpeas or Crunchy Chickpeas by Brave
Whole-wheat Crackers with Cheese: Opt for whole-wheat crackers with some small wrapped cheese portions like cheddar or a babybel for a balanced combination of slow-acting carbs and protein. I love all of the Ryvitta Crispbreads as they are a whole foods cracker with nothing else added in!
Energy balls – They’re portable, customisable, and often packed with slow-acting carbs, healthy fats, and protein – all the good stuff for keeping your blood sugar levels stable on the go
Dark Chocolate – A 40g serving of dark chocolate packs a surprising punch! It delivers 50% of your daily needs for key vitamins like A, D, B12, E, and C.
Oat Biscuits and Bars – Full of slow-release carbs and fibre, opt for homemade like my simple Sugar Free Oat Biscuits or Oatmeal Cookies. If you are looking for convenience I love the Oat Biscuit range by Nairns and the Oat Bites at Lidl
3. Be Prepared: Pack a Glucagon Emergency Kit
Yes, the dreaded Orange Box !!!
Even with the best planning, sometimes unexpected situations arise. A glucagon emergency kit is a vital part of your travel diabetes supplies. Glucagon is a hormone that can quickly raise blood sugar levels in case of severe hypoglycemia (low blood sugar) when you’re unable to eat or drink. Ensure you (and any travel companions) know how to administer it in case of an emergency.
The link below is the detailed guide on how to use the kit. It is also downloadable so I would recommend printing the instructions. Keep these with your other essential travel paperwork (travel insurance, letter from your diabetes team or GP):
Top tip: The Glucagon must also be kept cool. But the orange plastic box can take up a lot of space in your insulin wallets or coolers. Therefore all I do is simply remove the parts inside the orange box that need to be kept cool and place them directly inside the cooler.
4. Knowledge is Power: Pack Ketone Testing Equipment
Travel and holidays can play havoc with your usual diabetes management routines. There is also an increased risk of illness. Carb counting is harder if you are eating out more, and the more adventurous of you will be trying different cuisines and food too.
Living with type 1 diabetes, means you are at higher risk for Diabetic Ketoacidosis (DKA). This is when the body starts breaking down fat for fuel, producing acidic by-products called ketones and can occur during times of:
- High blood sugar: If your blood sugar levels are consistently high and not responding to insulin
- Illness: When you’re sick, your body may require more insulin, and ketone testing helps identify if your body is struggling to keep up.
- Other factors: Missed insulin doses or dehydration can also increase the risk of DKA.
Therefore packing ketone testing equipment can be a valuable addition to your travel kit. Being able to Monitor ketones can help you identify potential complications early on. Especially if you experience prolonged illness or significant changes in your blood sugar levels while travelling.
5. Power Up: Pack Extra Batteries and Chargers for Every Medical Device
Imagine this: you’re about to test your blood sugar before a big meal, and your blood glucose meter battery dies! A travel nightmare, right? Avoid this by packing extra batteries for your blood glucose meter, insulin pump (if applicable), and CGM Reader (if applicable). A general rule is to pack at least double the amount of batteries you think you’ll need for the duration of your trip.
Many airlines and transportation hubs offer USB charging stations these days, but it’s also always a good idea to pack a portable charger for your phone, which can often be used with your diabetes devices as well.
6.The Carb Counting Companion – Your Portable Food Scale
For those managing diabetes with carb counting, a portable travel food weighing scale is another travel hero. This has been brilliant for us at bustling hotel breakfast buffets, faced with an array of tempting options. Even at restaurants, we always ask for a separate plate to weigh the food (if it can be easily done). This open communication with servers also adds an element of understanding and allows you to enjoy a more relaxed dining experience.
The scales we chose are very small and easily fit into a small bag. They also have a protective clear case which prevents them from switching on unexpectedly. Using these scales when were are away from home means we can weigh out most of the countable carbs, which has certainly helped us to be a little more accurate.
While you can always estimate portion sizes, that little bit of extra precision goes such a long way in being able to bolus more accurately for your meals. Make sure to read this article for lots more carb-counting tips!
Bonus Tip: Download a carb counting app on your phone for easy reference and calculation on the go. Pair it with your portable food scale for a dynamic duo that keeps your carb counting precise and your travel adventures worry-free.
You can try the Carbs and Cals app which has great visual representation of foods. It allows you to research common foods of the area you are travelling to and download a list of the main countable carbs by 100g/portion size just in case you don’t have wifi access. Although on some of our trips where wifi hasn’t been available, I just take my Carbs & Cals book with us!
The Stress-Free Traveling with Diabetes Checklist
By incorporating these six must-have essentials into your travel routine, you can ensure a smooth, enjoyable, and diabetic-friendly travel experience. Our journey with type 1 diabetes has been an ongoing education, filled with both challenges and incredible triumphs. This guide is an extension of that learning, a way to share the knowledge we’ve gained and empower other families and those living with Type 1 Diabetes to explore the world with confidence.
Remember to discuss your travel plans with your diabetes care team well in advance. They can provide personalised guidance on adjusting your insulin doses, carb counting strategies and managing blood sugar levels during different time zones and activity levels.
So, pack your bags, gather your essentials, and get ready to have an amazing holiday. Because with the right preparation, type 1 diabetes doesn’t have to dictate your adventures or stand in the way of anything!
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