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Because “go with the flow” doesn’t always work when your body is the one calling the shots.

✈️ Traveling with a Chronic Illness? Here’s How to Actually Enjoy Yourself

Let’s be real: planning a trip when you have a chronic illness is not the same as packing a backpack, grabbing your passport, and winging it. I mean, I love a spontaneous gelato as much as the next girl, but when your body is managing fatigue, pain, or mobility issues? You need a plan.

Thanks to Ehlers Danlos Syndrome, I’ve lived with chronic illness my whole life, and as the voice behind Sick Girl Travels, I’ve learned (sometimes the hard way) how to make travel as smooth, enjoyable, and flare-free as possible. Here’s my guide to packing smart, pacing yourself, and making self-care your number one travel buddy.

🎒 1. Packing Like a Pro (Chronic Illness Edition)

Forget “pack light.” You’re packing right — and that means bringing what your body needs, even if it takes up a little more room in your suitcase or results in you needing to check a bag. Need help? Check out my guide to great products for disabled travelers.

✅ Must-Haves for Traveling with Chronic Illness:

Medications: Bring an extra 2 weeks’ supply (just in case), plus copies of your prescriptions. Keep them in your carry-on.
Mobility aids: Whether that’s a wheelchair, rollator, or cane — pack what supports your independence.
Compression gear: Socks, gloves, or braces if they help with circulation, POTS, or joint stability.
Medical paperwork: Doctor’s notes for medications or equipment, especially for airport security. Check out the country requirements beforehand. Places like Japan are especially strict and ban even some innocuous over-the-counter medicines.
Comfort items: Heating pad (USB versions are great), cooling towel, electrolyte packets.
Snacks: Low blood sugar waits for no one.

💡 Pro Tip: Use packing cubes to keep meds and care supplies separate from your regular toiletries. You don’t want to be digging for your emergency meds when the migraine hits.

🗓️ 2. Pacing: Plan Your Trip Like a Chronically Ill Genius

I know it’s tempting to schedule All The Things. But here’s the truth: just because you can, doesn’t mean you should. Make note of your must-see places and your would-be nice-to-see places.

💖 How to Pace Your Travel Day:

Limit activities to 1-2 major outings per day. My city guides often feature guided tours on a bus or boat, which is a great way to see a place without all the walking. Save the walking for those must-see major attractions.
Build in rest windows — literally schedule “nap in hotel room” or “sit at a cute café for 2 hours” into your itinerary.
Use transportation wisely — take that taxi, hop on the bus, rent the wheelchair-accessible van. Your energy is precious.
Be okay with changing plans. Flexibility is your friend. I like to keep one “open day” per trip where I decide on the spot if I’m up for anything beyond Netflix in bed. It’s also nice to book a room with a view so you don’t feel like you’re missing out on the charm of a place.

🧖‍♀️ 3. Self-Care on the Road: Non-Negotiable

Self-care isn’t just bubble baths (although, yes, 10/10 recommend a hotel with a deep soaking tub). It’s about protecting your body and energy so you can actually enjoy the trip you worked so hard to plan.

🌿 Travel Self-Care Tips:

Stay hydrated (bring a reusable water bottle).
Set alarms for meds — don’t let jet lag trick you. I also highly recommend pill bottle timer caps. It’s easy to forget when you last took a dose when you’re changing time zones.
Keep a “flare kit” handy: pain relief, electrolyte packs, salty snacks, heating patches, anything that helps in a pinch.
Choose accommodations that work for you — ground floor, elevator access, wheelchair-friendly bathrooms if needed. And again, I cannot recommend a room with a view enough.
Advocate for yourself. Ask about accessibility at restaurants, museums, or tours before you arrive.

💬 4. Communicate with Your Travel Companions

If you’re traveling with friends or family, be upfront about your needs. Let them know what you might need to skip, what kind of pacing works for you, and how they can support you if a flare happens.

Honestly? The right people will appreciate the heads-up. And if they don’t… consider finding better travel buddies or taking a solo trip. (Just saying.)

🧳 5. Give Yourself Permission to Travel Differently

Some days you’ll do the thing. Some days, the thing will be ordering room service and watching trash TV in your hotel bed. Both are valid.

Your trip doesn’t have to look like anyone else’s Instagram reel to be incredible. Travel at the speed of you.

💌 Final Thoughts from a Chronically Ill Traveler Who Gets It

Planning a trip with chronic illness takes a little extra effort, but it’s worth it. Whether you’re dreaming of a sunny beach, a city escape, or just a change of scenery, I hope these tips help you feel empowered to say yes to adventure, your way.

If you’re looking for destination ideas, check out my post on The Best Places to Solo Travel with a Disability — and as always, feel free to reach out or share your own travel tips in the comments!

FAQs: Traveling with Chronic Illness

Q: How do I plan a trip if I have a chronic illness?
A: Start by pacing your schedule, packing necessary medical supplies, and choosing accessible accommodations. Plan rest days and communicate your needs to travel companions.

Q: What should I pack for a trip with chronic illness?
A: Bring medications (plus extras), mobility aids, medical paperwork, comfort items like heating pads, and a self-care kit with snacks, electrolyte packets, and pain relief options.

Q: How can I manage a flare-up while traveling?
A: Schedule downtime into your itinerary, carry your flare-up kit, stay hydrated, and give yourself permission to change plans when needed. Having accessible accommodations can help reduce stress.

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